Monounsaturated fats or MUFA

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Reblogged: from en.wikipedia.org, www.mayoclinic.com , www.heart.org

monounsaturated fats or MUFA (MonoUnsaturated Fatty Acid) are fatty acids that have one double bond in the fatty acid chain and all of the remainder of the carbon atoms in the chain are single-bonded. By contrast, polyunsaturated fatty acids have more than one double bond.Fatty acids are long-chained molecules having an alkyl group at one end and a carboxylic acid group at the other end. Fatty acid viscosity (thickness) and melting temperature increases with decreasing number of double bonds. Therefore, monounsaturated fatty acids have a higher melting point than polyunsaturated fatty acids (more double bonds) and a lower melting point than saturated fatty acids (no double bonds). Monounsaturated fatty acids are liquids at room temperature and semisolid or solid when refrigerated.Common monounsaturated fatty acids are palmitoleic acid (16:1 n−7), cis-vaccenic acid (18:1 n−7) and oleic acid (18:1 n−9). Palmitoleic acid has 16 carbon atoms with the first double bond occurring 7 carbon atoms away from the methyl group (and 9 carbons from the carboxyl end). It can be lengthened to the 18-carbon cis-vaccenic acid. Oleic acid has 18 carbon atoms with the first double bond occurring 9 carbon atoms away from the carboxylic acid group.

Although polyunsaturated fats protect against cardiovascular disease by providing more membrane fluidity than monounsaturated fats, they are more vulnerable to lipid peroxidation (rancidity). On the other hand, 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.^[1][2] In contrast to this, the large-scale KANWU study found that neither dietary monounsaturated nor supplemented polyunsaturated fats (in the form of fish oil) affected insulin sensitivity while increased consumption of saturated fat significantly decreased insulin  sensitivity.                                                                                                                                                                            Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL) cholesterol.^[4] However, their true ability to raise HDL is still in debate.Levels of oleic and 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 9-d delta 9 desaturase.^[5]In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles.Monounsaturated fats are found in natural foods such as red meat, whole milk products, nuts and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. Canola oil and Cashews are both about 58% monounsaturated fat. Tallow (beef fat) is about 50% monounsaturated fat and lard is about 40% monounsaturated fat. Other sources include macadamia nut oil, grape seed oil, groundnut oil (peanut oil), sesame oil, corn oil, popcorn, whole grain wheat, cereal, oatmeal, safflower oil, sunflower oil, tea-oil Camellia, and avocado oil.Monounsaturated fats can have a beneficial effect on your health when eaten in moderation and when used to replace saturated fats or trans fats.  Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.  They also provide nutrients to help develop and maintain your body’s cells.  Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of. Monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation.  The bad fats – saturated fats and trans fats – can negatively affect your health. Monounsaturated fats – like all fats – contain nine calories per gram. The fats in the foods you eat should not total more than 25–35 percent of the calories you eat in a given day…and, for good health, the majority of those fats should be monounsaturated or polyunsaturated.  Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats.                                                                                                                                                                                                                  For practical tips, check out the Nutrition Center                                                                                                                 Also  see: High density lipoprotein,Saturated fat,Unsaturated fat,Polyunsaturated fat.                                             Dieting, Eating, Fatty acid, Fitness, Food, Health,Calorie, High-density lipoprotein, Human nutrition, Monounsaturated fat, Olive oil, Polyunsaturated fat, Saturated fat, Serving size, Top Weight loss, Weight Loss Tips, weight-loss

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