| Types offats infood |
|---|
| Components |
| Manufactured fats |
Inbiochemistry and nutrition, amonounsaturated fat is afat which contains amonounsaturated fatty acid (MUFA), a subclass offatty acid characterized by having adouble bond in the fatty acid chain with all of the remainingcarbonatoms beingsingle-bonded. By contrast,polyunsaturated fatty acids (PUFAs) have more than one double bond.
Monounsaturated fats aretriglycerides containing one unsaturated fatty acid. Almost invariably that fatty acid isoleic acid (18:1 n−9).Palmitoleic acid (16:1 n−7) andcis-vaccenic acid (18:1 n−7) occur in small amounts in fats.
| fat source | saturated | monounsaturated | doubly unsaturated | tri unsaturated |
|---|---|---|---|---|
| Palm kernel | 60–65 | 10–18 | 1–3 | trace |
| Cottonseed oil | 23–30 | 14–21 | 45–58 | trace |
| Corn oil | 10–15 | 25–35 | 40–60 | trace |
| Linseed oil | 8–11 | 18–26 | 14–20 | 51–56 |
| Soybean oil | 11–17 | 18–25 | 49–57 | 6–11 |
| Peanut oil | 12–17 | 35–42 | 39–44 | trace |
| Lard | 36–48 | 36–52 | 10–12 | 1 |
| Beef tallow | 43–64 | 26–45 | 2–6 | 1 |
| Chicken | 45–67 | 12–45 | 3–10 | trace |
Studies have shown that substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure. More physical activity was associated with a higher-oleic acid diet than one of apalmitic acid diet. From the study, it is shown that more monounsaturated fats lead to less anger and irritability.[2]
Foods containing monounsaturated fats may affectlow-density lipoprotein (LDL) cholesterol andhigh-density lipoprotein (HDL) cholesterol.[citation needed]
Levels ofoleic acid along with other monounsaturated fatty acids in red blood cell membranes were positively associated withbreast cancer risk. Thesaturation index (SI) of the same membranes was inversely associated with breast cancer risk. Monounsaturated fats and low SI in erythrocyte membranes are predictors of postmenopausal breast cancer. Both of these variables depend on the activity of the enzymedelta-9 desaturase (Δ9-d).[3]
In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.[4]
TheMediterranean diet is one heavily influenced by monounsaturated fats. In the late 20th century, people in Mediterranean countries consumed more total fat than Northern European countries, but most of the fat was in the form of monounsaturated fatty acids from olive oil and omega-3 fatty acids from fish, vegetables, and certain meats like lamb, while consumption of saturated fat was minimal in comparison.A 2017 review found evidence that the practice of a Mediterranean diet could lead to a decreased risk ofcardiovascular diseases, overallcancer incidence,neurodegenerative diseases,diabetes, andearly death.[5] A 2018 review showed that the practice of the Mediterranean diet may improve overall health status, such as the reduced risk of non-communicable diseases. It also may reduce the social and economic costs of diet-related illnesses.[6]
Increasing monounsaturated fat and decreasing saturated fat intake could improve insulin sensitivity, but only when the overall fat intake of the diet was low.[7] However, some monounsaturated fatty acids (in the same way as saturated fats) may promoteinsulin resistance, whereas polyunsaturated fatty acids may be protective against insulin resistance.[8][9]
Monounsaturated fats are found in animal flesh such as redmeat, whole milk products,nuts, and high fat fruits such as olives andavocados.Algal oil is about 92% monounsaturated fat.Olive oil is about 75% monounsaturated fat.[10] The high oleic varietysunflower oil contains at least 70% monounsaturated fat.[11]Canola oil andcashews are both about 58% monounsaturated fat.[citation needed]Tallow (beef fat) is about 50% monounsaturated fat.[12] andlard is about 40% monounsaturated fat.[citation needed] Other sources includehazelnut,avocado oil,macadamia nut oil,grapeseed oil, groundnut oil (peanut oil),sesame oil,corn oil,popcorn,whole grainwheat,cereal,oatmeal,almond oil,sunflower oil,hemp oil, andtea-oil Camellia.[13]
| Food | Saturated (%) | Mono- unsaturated (%) | Poly- unsaturated (%) |
|---|---|---|---|
| Cooking oils | |||
| Algal oil[14] | 4 | 92 | 4 |
| Canola[15] | 8 | 64 | 28 |
| Coconut oil | 87 | 13 | 0 |
| Corn oil | 13 | 24 | 59 |
| Cottonseed oil[15] | 27 | 19 | 54 |
| Olive oil[16] | 14 | 73 | 11 |
| Palm kernel oil[15] | 86 | 12 | 2 |
| Palm oil[15] | 51 | 39 | 10 |
| Peanut oil[17] | 17 | 46 | 32 |
| Rice bran oil | 25 | 38 | 37 |
| Safflower oil, high oleic[18] | 6 | 75 | 14 |
| Safflower oil, linoleic[15][19] | 6 | 14 | 75 |
| Soybean oil | 15 | 24 | 58 |
| Sunflower oil[20] | 11 | 20 | 69 |
| Mustard oil | 11 | 59 | 21 |
| Dairy products | |||
| Butterfat[15] | 66 | 30 | 4 |
| Cheese, regular | 64 | 29 | 3 |
| Cheese, light | 60 | 30 | 0 |
| Ice cream, gourmet | 62 | 29 | 4 |
| Ice cream, light | 62 | 29 | 4 |
| Milk, whole | 62 | 28 | 4 |
| Milk, 2% | 62 | 30 | 0 |
| Whipping cream[21]* | 66 | 26 | 5 |
| Meats | |||
| Beef | 33 | 38 | 5 |
| Ground sirloin | 38 | 44 | 4 |
| Pork chop | 35 | 44 | 8 |
| Ham | 35 | 49 | 16 |
| Chicken breast | 29 | 34 | 21 |
| Chicken | 34 | 23 | 30 |
| Turkey breast | 30 | 20 | 30 |
| Turkey drumstick | 32 | 22 | 30 |
| Fish, orange roughy | 23 | 15 | 46 |
| Salmon | 28 | 33 | 28 |
| Hot dog, beef | 42 | 48 | 5 |
| Hot dog, turkey | 28 | 40 | 22 |
| Burger, fast food | 36 | 44 | 6 |
| Cheeseburger, fast food | 43 | 40 | 7 |
| Breaded chicken sandwich | 20 | 39 | 32 |
| Grilled chicken sandwich | 26 | 42 | 20 |
| Sausage, Polish | 37 | 46 | 11 |
| Sausage, turkey | 28 | 40 | 22 |
| Pizza, sausage | 41 | 32 | 20 |
| Pizza, cheese | 60 | 28 | 5 |
| Nuts | |||
| Almonds dry roasted | 9 | 65 | 21 |
| Cashews dry roasted | 20 | 59 | 17 |
| Macadamia dry roasted | 15 | 79 | 2 |
| Peanut dry roasted | 14 | 50 | 31 |
| Pecans dry roasted | 8 | 62 | 25 |
| Flaxseeds, ground | 8 | 23 | 65 |
| Sesame seeds | 14 | 38 | 44 |
| Soybeans | 14 | 22 | 57 |
| Sunflower seeds | 11 | 19 | 66 |
| Walnuts dry roasted | 9 | 23 | 63 |
| Sweets and baked goods | |||
| Candy, chocolate bar | 59 | 33 | 3 |
| Candy, fruit chews | 14 | 44 | 38 |
| Cookie, oatmeal raisin | 22 | 47 | 27 |
| Cookie, chocolate chip | 35 | 42 | 18 |
| Cake, yellow | 60 | 25 | 10 |
| Pastry, Danish | 50 | 31 | 14 |
| Fats added during cooking or at the table | |||
| Butter, stick | 63 | 29 | 3 |
| Butter, whipped | 62 | 29 | 4 |
| Margarine, stick | 18 | 39 | 39 |
| Margarine, tub | 16 | 33 | 49 |
| Margarine, light tub | 19 | 46 | 33 |
| Lard | 39 | 45 | 11 |
| Shortening | 25 | 45 | 26 |
| Chicken fat | 30 | 45 | 21 |
| Beef fat | 41 | 43 | 3 |
| Goose fat[22] | 33 | 55 | 11 |
| Dressing, blue cheese | 16 | 54 | 25 |
| Dressing, light Italian | 14 | 24 | 58 |
| Other | |||
| Egg yolk fat[23] | 36 | 44 | 16 |
| Avocado[24] | 16 | 71 | 13 |
| Unless else specified in boxes, then reference is:[citation needed] | |||
| * 3% is trans fats | |||