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Monounsaturated fat

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Types of fats in food
Components
Manufactured fats

In biochemistry and nutrition, a monounsaturated fat is a fat that contains a monounsaturated fatty acid (MUFA), a subclass of fatty acid characterized by having a double bond in the fatty acid chain with all of the remaining carbon atoms being single-bonded. By contrast, polyunsaturated fatty acids (PUFAs) have more than one double bond.

Molecular description

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The main constituent of cocoa butter is the monounsaturated fat derived from palmitic acid, oleic acid, and stearic acid.

Monounsaturated fats are triglycerides containing one unsaturated fatty acid. Almost invariably that fatty acid is oleic acid (18:1 n−9). Palmitoleic acid (16:1 n−7) and cis-vaccenic acid (18:1 n−7) occur in small amounts in fats.

Fatty acid component (mole %) of selected fats[1]
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

Health

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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 a palmitic acid diet. From the study, it is shown that more monounsaturated fats lead to less anger and irritability.[2]

Foods containing monounsaturated fats may affect low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.[citation needed]

Levels of oleic acid along with other monounsaturated fatty acids in red blood cell membranes were positively associated with breast cancer risk. The saturation 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 enzyme delta-9 desaturase (Δ9-d).[3]

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.[4]

The Mediterranean 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 of cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early 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]

Diabetes

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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 promote insulin resistance, whereas polyunsaturated fatty acids may be protective against insulin resistance.[8][9]

Sources

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Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Algal oil is about 92% monounsaturated fat. Olive oil is about 75% monounsaturated fat.[10] The high oleic variety sunflower oil contains at least 70% monounsaturated fat.[11] Canola oil and cashews are both about 58% monounsaturated fat.[citation needed] Tallow (beef fat) is about 50% monounsaturated fat.[12] and lard is about 40% monounsaturated fat.[citation needed] Other sources include hazelnut, avocado oil, macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), sesame oil, corn oil, popcorn, whole grain wheat, cereal, oatmeal, almond oil, sunflower oil, hemp oil, and tea-oil Camellia.[13]

Fat composition in different foods
Food Saturated Mono-
unsaturated		 Poly-
unsaturated
As weight percent (%) of total fat
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

See also

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References

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  1. ^ Thomas, Alfred (2000). "Fats and Fatty Oils". Ullmann's Encyclopedia of Industrial Chemistry. doi:10.1002/14356007.a10_173. ISBN 978-3-527-30385-4.
  2. ^ Kien CL, Bunn JY, Tompkins CL, Dumas JA, Crain KI, Ebenstein DB, Koves TR, Muoio DM (April 2013). "Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood". The American Journal of Clinical Nutrition. 97 (4): 689–97. doi:10.3945/ajcn.112.051730. PMC 3607650. PMID 23446891.
  3. ^ Pala V, Krogh V, Muti P, Chajès V, Riboli E, Micheli A, Saadatian M, Sieri S, Berrino F (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute. 93 (14): 1088–95. doi:10.1093/jnci/93.14.1088. PMID 11459870.
  4. ^ Sanchez-Bayle M, Gonzalez-Requejo A, Pelaez MJ, Morales MT, Asensio-Anton J, Anton-Pacheco E (February 2008). "A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". European Journal of Pediatrics. 167 (2): 149–54. doi:10.1007/s00431-007-0439-6. PMID 17333272. S2CID 8798248.
  5. ^ Dinu M, Pagliai G, Casini A, Sofi F (January 2018). "Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials". European Journal of Clinical Nutrition. 72 (1): 30–43. doi:10.1038/ejcn.2017.58. hdl:2158/1081996. PMID 28488692. S2CID 7702206.
  6. ^ Martinez-Lacoba R, Pardo-Garcia I, Amo-Saus E, Escribano-Sotos F (October 2018). "Mediterranean diet and health outcomes: a systematic meta-review". European Journal of Public Health. 28 (5): 955–961. doi:10.1093/eurpub/cky113. PMID 29992229.
  7. ^ Vessby B, Uusitupa M, Hermansen K, Riccardi G, Rivellese AA, Tapsell LC, Nälsén C, Berglund L, Louheranta A, Rasmussen BM, Calvert GD, Maffetone A, Pedersen E, Gustafsson IB, Storlien LH (March 2001). "Substituting dietary saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU Study". Diabetologia. 44 (3): 312–9. doi:10.1007/s001250051620. PMID 11317662.
  8. ^ Lovejoy JC (October 2002). "The influence of dietary fat on insulin resistance". Current Diabetes Reports. 2 (5): 435–40. doi:10.1007/s11892-002-0098-y. PMID 12643169. S2CID 31329463.
  9. ^ Fukuchi S, Hamaguchi K, Seike M, Himeno K, Sakata T, Yoshimatsu H (June 2004). "Role of fatty acid composition in the development of metabolic disorders in sucrose-induced obese rats". Experimental Biology and Medicine. 229 (6): 486–93. doi:10.1177/153537020422900606. PMID 15169967. S2CID 20966659.
  10. ^ Abdullah MM, Jew S, Jones PJ (February 2017). "Health benefits and evaluation of healthcare cost savings if oils rich in monounsaturated fatty acids were substituted for conventional dietary oils in the United States". Nutrition Reviews. 75 (3): 163–174. doi:10.1093/nutrit/nuw062. PMC 5914363. PMID 28158733.
  11. ^ Huth PJ, Fulgoni VL, Larson BT (November 2015). "A systematic review of high-oleic vegetable oil substitutions for other fats and oils on cardiovascular disease risk factors: implications for novel high-oleic soybean oils". Advances in Nutrition. 6 (6): 674–93. doi:10.3945/an.115.008979. PMC 4642420. PMID 26567193.
  12. ^ National Research Council (US) Board on Agriculture and Renewable Resources (1976). Fat content and composition of animal products: proceedings of a symposium, Washington, D.C., December 12-13, 1974. Washington: National Academy of Sciences. ISBN 978-0-309-02440-2. PMID 25032409.
  13. ^ Aizpurua-Olaizola O, Ormazabal M, Vallejo A, Olivares M, Navarro P, Etxebarria N, Usobiaga A (January 2015). "Optimization of supercritical fluid consecutive extractions of fatty acids and polyphenols from Vitis vinifera grape wastes". Journal of Food Science. 80 (1): E101-7. doi:10.1111/1750-3841.12715. PMID 25471637.
  14. ^ "Thrive Culinary Algae Oil". Retrieved 7 January 2019.
  15. ^ a b c d e f Anderson D. "Fatty acid composition of fats and oils" (PDF). Colorado Springs: University of Colorado, Department of Chemistry. Retrieved April 8, 2017.
  16. ^ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. Retrieved May 21, 2013.
  17. ^ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. Archived from the original on March 9, 2016. Retrieved 16 January 2015.
  18. ^ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  19. ^ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. Retrieved 10 April 2017.
  20. ^ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. Retrieved 27 September 2010.
  21. ^ USDA Basic Report Cream, fluid, heavy whipping
  22. ^ "Nutrition And Health". The Goose Fat Information Service.
  23. ^ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. Retrieved 24 August 2009.
  24. ^ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. Archived from the original on January 10, 2014. Retrieved 14 August 2014.
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