Monounsaturated fat

Short description: Fatty acid

Types of fat]]s in food

* Saturated fat
* Unsaturated fat
* Monounsaturated fat
* ω−7
* ω−9
* Polyunsaturated fat
* ω−3
* ω−6
* Trans fat
* Interesterified fat

See also

* Fatty acid
* Essential fatty acid
* Conditionally essential fatty acid
* Triglyceride
* Cholesterol

* v
* t
* e

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.

## Contents

* 1 Molecular description
* 2 Health
* 2.1 Diabetes
* 3 Sources
* 4 See also
* 5 References
* 6 External links

## Molecular description

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

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

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

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

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Food | Saturated | Mono-
unsaturated | Poly-
unsaturated

|
|
|

As weight percent (%) of total fat
Cooking oils
Algal oil[14] | 04 | 92 | 04
Canola[15] | 08 | 64 | 28
Coconut oil | 87 | 13 | 00
Corn oil | 13 | 24 | 59
Cottonseed oil[15] | 27 | 19 | 54
Olive oil[16] | 14 | 73 | 11
Palm kernel oil[15] | 86 | 12 | 02
Palm oil[15] | 51 | 39 | 10
Peanut oil[17] | 17 | 46 | 32
Rice bran oil | 25 | 38 | 37
Safflower oil, high oleic[18] | 06 | 75 | 14
Safflower oil, linoleic[15][19] | 06 | 14 | 75
Soybean oil | 15 | 24 | 58
Sunflower oil[20] | 11 | 20 | 69
Mustard oil | 11 | 59 | 21
Dairy products
Butterfat[15] | 66 | 30 | 04
Cheese, regular | 64 | 29 | 03
Cheese, light | 60 | 30 | 00
Ice cream, gourmet | 62 | 29 | 04
Ice cream, light | 62 | 29 | 04
Milk, whole | 62 | 28 | 04
Milk, 2% | 62 | 30 | 00
*Whipping cream[21] | 66 | 26 | 05
Meats
Beef | 33 | 38 | 05
Ground sirloin | 38 | 44 | 04
Pork chop | 35 | 44 | 08
Ham | 35 | 49 | 16
Chicken breast | 99 | 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 | 05
Hot dog, turkey | 28 | 40 | 22
Burger, fast food | 36 | 44 | 06
Cheeseburger, fast food | 43 | 40 | 07
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 | 05
Nuts
Almonds dry roasted | 09 | 65 | 21
Cashews dry roasted | 20 | 59 | 17
Macadamia dry roasted | 15 | 79 | 02
Peanut dry roasted | 14 | 50 | 31
Pecans dry roasted | 08 | 62 | 25
Flaxseeds, ground | 08 | 23 | 65
Sesame seeds | 14 | 38 | 44
Soybeans | 14 | 22 | 57
Sunflower seeds | 11 | 19 | 66
Walnuts dry roasted | 09 | 23 | 63
Sweets and baked goods
Candy, chocolate bar | 59 | 33 | 03
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 | 03
Butter, whipped | 62 | 29 | 04
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 | 03
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:[25]
* 3% is trans fats

## See also

* High density lipoprotein
* Fatty acid synthesis

## References

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. ↑ "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. April 2013. doi:10.3945/ajcn.112.051730. PMID 23446891.
3. ↑ "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93 (14): 1088–95. July 2001. doi:10.1093/jnci/93.14.1088. PMID 11459870.
4. ↑ "A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". European Journal of Pediatrics 167 (2): 149–54. February 2008. doi:10.1007/s00431-007-0439-6. PMID 17333272.
5. ↑ "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. January 2018. doi:10.1038/ejcn.2017.58. PMID 28488692.
6. ↑ "Mediterranean diet and health outcomes: a systematic meta-review". European Journal of Public Health 28 (5): 955–961. October 2018. doi:10.1093/epub/cky113. PMID 29992229.
7. ↑ "Substituting dietary saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU Study". Diabetologia 44 (3): 312–9. March 2001. doi:10.1007/s001250051620. PMID 11317662.
8. ↑ "The influence of dietary fat on insulin resistance". Current Diabetes Reports 2 (5): 435–40. October 2002. doi:10.1007/s11892-002-0098-y. PMID 12643169.
9. ↑ "Role of fatty acid composition in the development of metabolic disorders in sucrose-induced obese rats". Experimental Biology and Medicine 229 (6): 486–93. June 2004. doi:10.1177/153537020422900606. PMID 15169967.
10. ↑ "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. February 2017. doi:10.1093/nutrit/nuw062. PMID 28158733.
11. ↑ "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. November 2015. doi:10.3945/an.115.008979. PMID 26567193.
12. ↑ Fat content and composition of animal products: proceedings of a symposium, Washington, D.C., December 12-13, 1974. Washington: National Academy of Sciences. 1976. ISBN 978-0-309-02440-2. https://www.ncbi.nlm.nih.gov/books/NBK216535/.
13. ↑ "Optimization of supercritical fluid consecutive extractions of fatty acids and polyphenols from Vitis vinifera grape wastes". Journal of Food Science 80 (1): E101-7. January 2015. doi:10.1111/1750-3841.12715. PMID 25471637.
14. ↑ "Thrive Culinary Algae Oil". https://www.thrivealgae.com/our-product/.
15. ↑ 15.0 15.1 15.2 15.3 15.4 15.5 "Fatty acid composition of fats and oils". Colorado Springs: University of Colorado, Department of Chemistry. http://www.uccs.edu/Documents/danderso/fats_oils.pdf. Retrieved April 8, 2017.
16. ↑ "NDL/FNIC Food Composition Database Home Page". United States Department of Agriculture, Agricultural Research Service. http://www.nal.usda.gov/fnic/foodcomp/search/. Retrieved May 21, 2013.
17. ↑ "Basic Report: 04042, Oil, peanut, salad or cooking". USDA. http://ndb.nal.usda.gov/ndb/foods/show/634?fg=Fats+and+Oils&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=.
18. ↑ "Oil, vegetable safflower, oleic". nutritiondata.com. Condé Nast. http://nutritiondata.self.com/facts/fats-and-oils/574/2.
19. ↑ "Oil, vegetable safflower, linoleic". nutritiondata.com. Condé Nast. http://nutritiondata.self.com/facts/fats-and-oils/573/2.
20. ↑ "Oil, vegetable, sunflower". nutritiondata.com. Condé Nast. http://nutritiondata.com/facts/fats-and-oils/572/2.
21. ↑ USDA Basic Report Cream, fluid, heavy whipping
22. ↑ "Nutrition And Health". The Goose Fat Information Service. http://www.goosefat.co.uk/page/nutrition-and-health.
23. ↑ "Egg, yolk, raw, fresh". nutritiondata.com. Condé Nast. http://www.nutritiondata.com/facts/dairy-and-egg-products/113/2.
24. ↑ "09038, Avocados, raw, California". National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov/ndb/foods/show/2235. Retrieved 14 August 2014.
25. ↑ "Feinberg School > Nutrition > Nutrition Fact Sheet: Lipids". Northwestern University. Archived from the original on 2011-07-20. https://web.archive.org/web/20110720014201/nuinfo-proto4.northwestern.edu/nutrition/factsheets/lipids.html.

## External links

* Fats (Mayo Clinic)
* The Chemistry of Unsaturated Fats

* v
* t
* e

Edible fats and oils

Fats|

| Pork fats|

* Fatback
* Lardo
* Salo
* Salt pork
* Szalonna
* Lard
* Lardon
* Pork belly
* Bacon
* Pancetta
* Tocino
* Speck

|

Beef/mutton fats|

* Dripping
* Suet
* Tallow
* Tail fat

Dairy fats|

* Butter
* Clarified butter
* Ghee
* Niter kibbeh
* Smen

Poultry fats|

* Chicken fat
* Duck fat
* Schmaltz

Other animal fats|

* Blubber
* Muktuk
* Whale oil

Vegetable fats|

* Borneo tallow
* Cocoa butter
* Mango butter
* Margarine
* Shea butter
* Vegetable shortening

Oils|

| Fish oils|

* Cod liver oil
* Shark liver oil

|

Vegetable oils|

| Major oils|

* Coconut oil
* Corn oil
* Cottonseed oil
* Olive oil
* Palm oil
* palm kernel oil
* Peanut oil
* Rapeseed oil
* Canola oil and Colza oil (toxic oil syndrome)
* Safflower oil
* Soybean oil
* Sunflower oil

|

Nut oils|

* Almond oil
* Argan oil
* Cashew oil
* Hazelnut oil
* Macadamia oil
* Marula oil
* Mongongo nut oil
* Pecan oil
* Pine nut oil
* Pistachio oil
* Walnut oil

Fruit and
seed oils|

* Ambadi seed oil
* Avocado oil
* Castor oil
* Grape seed oil
* Hemp oil
* Linseed oil (flaxseed oil)
* Mustard oil
* Olive oil
* Perilla oil
* Poppyseed oil
* Pumpkin seed oil
* Rice bran oil
* Sesame oil
* Tea seed oil
* Watermelon seed oil

See also
List of vegetable oils
Cooking oil
Essential oil

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