There are three different types of fats in the foods we eat. Unsaturated fats, saturated and trans fat. Of these three unsaturated fats are the healthiest. There are two different types of unsaturated fats – monounsaturated and polyunsaturated. Of those two, monounsaturated are the healthiest.
MUFA stands for monounsaturated fatty acids that have one double bond in the fatty acid chain. Contrast this with polyunsaturated fatty acids that have more than one double bond. And believe it or not, those bonds have a significant impact on the way the body uses the nutrition.
The MUFAs that we’ll be discussing are plant based fats found in some of the most delicious foods, like nuts, seeds, olives, avocados and dark chocolates. However, before you run out for a pound of dark chocolate, remember that although these foods taste good and are good for you they are also packed with calories. Everything in moderation!
MUFAs can help to lower your risk of heart disease, lower your total cholesterol levels and normalize blood clotting factors. They are naturally a part of a healthy Mediterranean diet but can easily be included in any type of foods you enjoy.
One of the characteristics of a MUFA is that the fat is liquid at room temperature and solidifies when refrigerated. Some of the other health benefits include reducing the risk of breast cancer, reducing pain and stiffness in people who suffer from rheumatoid arthritis, reducing belly fat and increasing weight loss.
Oils that are rich in monounsaturated fats include canola, flaxseed, olive, peanut, sesame, walnut and safflower oils. Each of these oils has a different heat point at which the oil deteriorates. Most of these oils are also high in flavor content and add richness to your foods.
Nuts and seeds are also high in MUFAs. One serving is two tablespoons, which doesn’t seem like a lot when talking about pistachios or sunflower seeds. Sesame seed paste, also known as tahini, is rich in MUFAs as are walnuts (great on salads!), pecans, pine nuts, almonds and nuts that aren’t really nuts – namely peanuts. Peanuts are really a legume and not a nut. However, dry roasted or natural peanut butter is also high in those fats that help burn belly fat.
The last three foods that round out the MUFA category are avocados, olives and dark chocolate. Avocados are also high in potassium, another nutrient that helps to burn belly fat, and are rich in fiber, Vitamin A and folic acid.
Resources:
FitDay: The Difference Between Fat and Monounsaturated Fat
The American Journal of Clinical Nutrition: Dietary Monounsaturated Fat Activates Metabolic Pathways for Triglyceride-Rich Lipoproteins That Involve Apolipoproteins E and C-III
http://ajcn.nutrition.org/content/88/2/272.abstract
Diabetes Care: Effect of a high-protein, high-monosaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes
http://www.ncbi.nlm.nih.gov/pubmed/11874925
Nutrition Evidence Library: What is the effect of dietary intake of MUFA on health and health outcomes
http://www.nel.gov/evidence.cfm?evidence_summary_id=250249
Body Ecology: The 6 Benefits of Monounsatruated Fats
http://bodyecology.com/articles/6_benefits_monosaturated_fats.php#.UzrtwPldWSo
The American Journal of Clinical Nutrition: Effects of moderate-fat and low-fat weight loss diets on the serum lipid profile in overweight and obese men and women
http://ajcn.nutrition.org/content/79/2/204.long
MayoClinic: What are MUFAs and should I include them in my diet
Examiner: The 5 MUFAs of the flat belly diet
http://www.examiner.com/article/the-5-mufas-of-the-flat-belly-diet
Prevention: Flat Belly Diet Foods
http://www.prevention.com/weight-loss/flat-belly-diet/meet-mufas-flat-belly-diet/oils
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