|
Monounsaturated fats are composed of fatty acids that have a double bond in the fatty acid chain. Specific monounsaturated fat types include Myristol, Palmitol, Eicosen, Nervonuic Acid, Erucic Acid, Pentadeconic and Heptadeconic. Monounsaturated fats or fatty acids are actually liquid at room temperatures (as opposed to saturated fats, which are solid). While monounsaturated fats are some of the most useful fats we require for healthy bodily function, there are some negative effects in consuming these. One of the major disadvantages of mono unsaturated fat is the promotion of insulin resistance inside the human body, which can lead to type 2 diabetes. However, moderate and controlled consumption of mono unsaturated fats in the form of oils is very good for anyone not otherwise experiencing high blood sugar issues or related disease.
Fat used to be a pretty straightforward thing in life—avoid it and eat yer veggies, no ifs, ands or butts! But now, research has revealed that several different types exist within the “fat” category. Some of them you’ll even want around to ensure heart health, while others, such as trans fats, you want to keep out of your diet as much as possible. However, certain kinds of unsaturated fats are allies in supporting your health. Monounsaturated fats (MUFA’s) in particular are capturing a lot of limelight these days for their special feats at managing cholesterol, and research is building up indicating their importance in other areas too.
The Chemistry:
OK, monounsaturated, saturated, polyunsaturated…what does it all mean? Well, fats are hydrocarbons--like products made from petroleum. Our body derives energy from what we intake by breaking chemical bonds in foods, especially fats and proteins. If a fat is saturated, it’s saturated with Hydrogen atoms. More bonds=more energy, or more calories, in this case. Monounsaturated fats then have one double bond (like two ropes stretched between atoms, this one double bond is the “mono” in monounsaturated) between carbon atoms in the chain. This double bond keeps another hydrogen atom from attaching and keeps it unsaturated.
What’s That Mean For Me?
The double bond between these two carbon atoms pulls the fatty acid chain into an elbow shape, while saturated fat molecules are straighter in their conformation. This is part of the reason saturated fats aren’t good for you. They’re straighter, which means they tend to stack more easily. Arterial plaque is largely made up of saturated fats. That elbow shape of the monounsaturated fat means it stays more slippery and doesn’t tend to stack up to form plaques.
Cholesterol:
Cholesterol is another concept that’s gotten a little more complicated. You may associate the word “cholesterol” with “disapproving doctor’s expression directed at me”, but you may also have heard about “good” cholesterol and “bad”. What does this mean? Actually, cholesterol is cholesterol! The distinction of “good” and “bad” actually refers to the proteins that carry the cholesterol. High Density Lipoproteins, or HDL’s, snap up cholesterol from tissues and take it back to the liver, while Low Density Lipoproteins distribute it. Heart health is associated with high levels of HDL’s, and lower levels of LDL’s. A diet high in MUFA’s seems to point these levels in the right direction.
Picking Out Monounsaturated Fats:
Because of the chemistry we discussed, MUFA’s tend to behave a certain way when we encounter them in food form. As a general rule, MUFA’s are liquids at room temperature, but tend to solidify as it gets colder. Remember those easily-stacking saturated fats? Those are your fats that are solid at room temperature, foods like butter and meat fats. If you’ve ever had a bottle of olive oil become cloudy after it’s gotten cold, you can chalk it up to the molecular behavior of MUFA’s. Despite this, it should become one of your favorites!
Where Can I Find This Stuff?
Quite a few common oils are high in MUFA’s, with the most common being olive oil. It’s also found in Canola oil, grape seed oil, ground nut oil, peanut oil, flaxseed oil, sesame oil, popcorn, whole grain wheat, cereal, oatmeal, safflower oil, and tea-oil Camellia. Also check out the high levels found in nuts: peanuts, walnuts, almonds, and pistachios. You can also thank MUFA’s for the nice buttery texture of avocados.
What We Know, And What We’re Learning:
There is research coming out all the time about the effects of MUFA’s and the body. For example, although you may have heard about the healthful effects of polyunsaturated fats on cardiac arrhythmias, there is also evidence to indicate that they’re positively associated with coronary atherosclerosis, which is that plaque buildup you really want to avoid! So far, MUFA’s are a safer bet, and have also been found to help with weight loss. There is even some research indicating that MUFA’s may help with the prevention of breast cancer, inhibiting the gene that powers overactive cell growth.
Keep An Eye On It!
While the news about MUFA’s is great, keep in mind that a fat is still a fat, and shouldn’t constitute more than 30% of your diet. Most physicians suggest replacing the fats in your diet with mono- and poly- unsaturated fats whenever possible. Consider switching to certain kinds of margarine over butter, and plant oils instead of animal oils, and swapping in more nuts for meats in your diet. Almonds, in particular, have come out as stand out carriers of MUFA’s…and it helps that they’re delicious!
| 
