Healthy fats: a list of products and recommendations. Cholesterol saturated and unsaturated fats

Now no one doubts that it is impossible to completely remove fats from your diet either for weight loss or for gaining muscle mass. Many of the fats are very necessary and useful.

Due to their high calorie content, fats are an excellent source of energy. In addition to glycerin, they contain fatty acids, which largely determine the biological value of food products.

Some vitamins cannot be active unless they are dissolved in fats.

Functions of fatty acids

Fatty acids are components of phospholipids and glycolipids that make up the structure of cell membranes.

Fatty acids are components of triacylglycerides (neutral fats) - the main source of energy in the body, reserved in adipose tissue. Cm. .

About 70 different fatty acids have been found in the human body. Of these, about 20 are the most common. All of them contain unbranched chains built from an even number (12-24) of carbon atoms. Among them, acids with 16 and 18 carbon atoms C16 (palmitic) and C18 (stearic, oleic and linoleic) predominate.

Fatty acids are divided into two groups: saturated and unsaturated depending on their chemical nature.

There is an opinion that only unsaturated fats (which are mainly vegetable oils) are useful, and animal fats with saturated fatty acids should be avoided. But this is a very controversial and unsafe position. After all, saturated fats are very important in the body.

unsaturated fatty acids

Unsaturated (unsaturated) fatty acids are acids in the structure of which there is one or more double bonds between adjacent carbon atoms. Moreover, chemically, these double bonds in almost all cases are cis-double bonds (not trans-). This is a very important structural difference that makes fatty acids active and beneficial.

What does this mean and how can we benefit from it for ourselves?

With the help of the correct double unsaturated bonds, acids have a high oxidative reactivity. This is used by the body to renew cell membranes, regulate their permeability, synthesize immune defense regulators and other biologically active substances.

There can be a different number of double bonds: if such a bond is present in a single copy, then the acid is called monounsaturated (Omega-9, oleic acid).

If there are several double bonds, the acids are called polyunsaturated. These include Omega-3 (linolenic) and Omega-6 acids (linoleic and arachidonic).

Unlike Omega-9, polyunsaturated acids are not produced by the human body and must be supplied with food.

Foods with unsaturated fatty acids

The only animal fat that belongs to the same category is fish.

Products with a monounsaturated acid harden on slight cooling. This can be seen in the example of olive oil, if you put it in the refrigerator.

Saturated fatty acids

Saturated (limiting) fatty acids are those fatty acids in the structure of which there are no double bonds. They are considered the most harmful, it is on them that all the harm of fats is blamed: from atherosclerosis to obesity.

With them excess You can really earn a whole “bouquet” of various diseases when you use it.

But you should not be so afraid of them that you should not completely remove them from the diet - after all, they are involved in the synthesis (including testosterone), the transfer and assimilation of vitamins and trace elements, and are also a source of energy. It is important to note that the lack of animal fats in a woman's diet can lead to hormonal imbalance, and in extreme cases, to infertility.

Foods with saturated fatty acids

Foods high in saturated fat are usually animal-based: butter, cream, milk, fatty meats. There is a pattern - the more saturated acids in the product, the more difficult it is to melt it, to bring it from a solid state to a liquid one. For example, you can easily guess where there are more saturated acids - in vegetable or butter.

Among plant-based foods, coconut oil is one of the most saturated fats, but there is still fierce debate about their benefits or harms. But, despite this, they are actively and in large quantities added to various cheap products and surrogates. Their health benefits are in doubt.

For better digestibility, animal fats are melted (for example, used for frying on them). Their digestibility increases not only when melted, but also if they are turned into an emulsion. Thus, fatty acids from milk, butter, cream are better absorbed by the body than from a piece of lard.

If it is more useful to eat foods of plant origin with unsaturated fatty acids in a cold state, then it is recommended to cook with animal fats. When heated, the double bonds of oils will undergo intense oxidation. There is an opinion that at this time, carcinogenic substances are formed, which, when accumulated in the body, cause cancer.

How much fat does a person need?

In everyday life, about 1 g of fat per kg of body weight should be consumed per day. That is, if you weigh 65 kg, then you will get 65 g of fat.

Half of the fatty acids consumed per day should be of an unsaturated nature (vegetable oils, fish oil).

There is no need to eat fats specially - they can be obtained from the usual products. And fatty foods (the same oils) should be consumed in minimal quantities.

When losing weight, you can reduce the amount of fat to 0.8 g per kg of body (but not less than 30 g of fat per day). At the same time, it is worth calculating the amount of fat not by the existing body weight, but by the desired mass, which you will have without excess fat (one of the ways to find out% fat is with the help of special weights).

Dietetics has long learned to distinguish between healthy and unhealthy fats. Particular attention is paid to foods with a high content of monounsaturated fatty acids (MUFA). Experts recommend building a diet to promote health and reduce waist size with the mandatory inclusion of such fats.

Foods high in monounsaturated fats:

The approximate amount is indicated in 100 g of the product

73.3 g

63.6 g

53.6 g

40.6 g

30,7

24.7 g

24.4 g

24.4 g

23.7 g

22.2 g

21.2 g

18.9 g

18.6 g

15.6 g

9.8 g

General characteristics of monounsaturated fats

Vegetable oils will bring the body the most benefit if they are not subjected to heat treatment, but used in salads.

Beware of rapeseed oil!

It turns out that not all monounsaturated fats are created equal. As with any rule, there are exceptions...

The thing is that a large amount of erucic acid leads to a violation of fat metabolism. Rapeseed oil, for example, contains about 25 percent erucic acid.

Recently, through the efforts of breeders, a new variety of rapeseed (canol) has been bred, which, unlike its predecessor, contains only 2% erucic acid. Further work of breeding stations in this area is currently underway. Their task is to reduce the amount of erucic acid in this oil plant.

Daily requirement for monounsaturated fats

Among all other types of fat consumed, the human body has the greatest need for monounsaturated fats. If we take as 100% all the fats needed by the body, it turns out that 60% of the diet should belong to monounsaturated fats. The norm of their consumption for a healthy person, on average, is 15% of the calorie content of the total diet.

The exact calculation of the daily intake of MUFAs takes into account the type of the main human activity. His gender and age also matter. For example, the need for monounsaturated fats is higher for women than for men.

The need for monounsaturated fats is increasing:

• when living in a cold region;
• for those who are actively involved in sports, perform hard work in production;
• for young children in the period of active development;
• in violation of the cardiovascular system;
• when staying in ecologically unfavorable areas (prevention of cancer);
• for patients with type 2 diabetes.

The need for monounsaturated fats is reduced:

• with allergic rashes;
• for people who move little;
• for the older generation;
• with gastroenterological diseases.

Digestibility of monounsaturated fats

When consuming monounsaturated fats, you need to correctly determine their amount in food. If monounsaturated fats are rationed, then the process of their assimilation by the body will be easy and harmless.

Useful properties of monounsaturated fats, their effect on the body

Monounsaturated fats are part of the structure of cell membranes. Actively participate in metabolic processes, which leads to the coordinated work of the whole organism. Break down ingested saturated fats and prevent excess cholesterol.

A balanced intake of fats of the MUFA group helps prevent the occurrence of atherosclerosis, sudden cardiac arrest, reduces the risk of cancer, and strengthens the immune system.

For example, the best known, oleic and palmitic acids, have cardioprotective properties. They are purposefully used in the prevention and treatment of cardiovascular diseases. Oleic acid is also used in the treatment of obesity.

The main function of monounsaturated fats is the activation of metabolic processes in the body. The lack of monounsaturated fats for the body is fraught with a deterioration in brain activity, disruption of the cardiovascular system, and a deterioration in well-being.

Monounsaturated fats are most preferred for frying. Therefore, nutritionists recommend that lovers of crispy pieces purchase olive or peanut oil for this purpose. Advantages - minimal changes in the structure of the product when exposed to high temperatures.

Interaction with other elements

Eating monounsaturated fats along with foods rich in fat-soluble vitamins A, D, E improves the absorption of nutrients.

unsaturated fatty acids(FA) are monobasic fatty acids in the structure of which there are one (monounsaturated) or two or more (polyunsaturated fatty acids, abbreviated) double bonds between adjacent carbon atoms. Synonym - unsaturated fatty acids. Triglycerides composed of such fatty acids are called, respectively, unsaturated fats.

The biological role of unsaturated fats much more diverse than saturated.

Most of these molecules are used by the body as an energy source, but this is far from their most important function.

Of the unsaturated fatty acids, polyunsaturated fatty acids, namely the so-called (vitamin F), have the greatest biological significance. This is primarily linoleic (omega-6 polyunsaturated fatty acids) and linolenic (omega-3 polyunsaturated fatty acids); omega-9 acids are also isolated, which include, for example, oleic, a monounsaturated fatty acid. Omega-3 and omega-6 unsaturated fatty acids are an essential (i.e. vital) component of food that our body cannot synthesize itself.

The main biological significance of omega-3 and omega-6 fatty acids (vitamin F) lies in their participation in the synthesis of eicosanoids, which are precursors of prostaglandins and leukotrienes, which in turn prevent the development of atherosclerosis, have a cardioprotective and antiarrhythmic effect, regulate inflammatory processes in the body, reduce cholesterol levels, etc. These substances protect the human body from cardiovascular diseases, the main factor in the mortality of modern man.

Monounsaturated fatty acids also have beneficial properties.

So, they are prescribed in the treatment of certain diseases of the nervous system, adrenal dysfunction; oleic acid (monounsaturated) is responsible for the hypotensive effect: it lowers blood pressure. Monounsaturated fatty acids also maintain the necessary mobility of cell membranes, which facilitates the passage of polyunsaturated fatty acids into the cell.

Unsaturated fatty acids are found in all fats. In vegetable fats, their content, as a rule, is higher than in animal fats (although there are exceptions to this rule in both vegetable and animal fats: solid palm oil and liquid fish oil, for example). The main sources of unsaturated fatty acids and especially irreplaceable, or essential, for humans are olive, sunflower, sesame, rapeseed oil, fats of fish and marine mammals.

Sources of omega-3 and omega-6 fatty acids are primarily fish and seafood: salmon, mackerel, herring, sardines, trout, tuna, shellfish, etc., as well as a number of vegetable oils: linseed, hemp, soybean, rapeseed oils , pumpkin seed oil, walnut oil, etc.

Consumption rates for unsaturated fatty acids not established, but it is believed that their energy value in the diet should normally be about 10%. It should be noted that monounsaturated fatty acids can be synthesized in the body from saturated fatty acids and carbohydrates. Therefore, they are not classified as essential or essential fatty acids.

One of the most important properties of unsaturated fats is their ability to peroxide - in this case, oxidation occurs through the double bond of unsaturated fatty acids. This is necessary to regulate the renewal of cell membranes and their permeability, as well as the synthesis of prostaglandins - regulators of immune defense, leukotrienes and other biologically active substances.

Another side of the ability of these compounds to oxidize is that both the oils themselves and the products prepared with their use go rancid during long-term storage, which is well felt on the palate. Therefore, to increase the shelf life in the confectionery industry, unfortunately, such oils are often replaced by oils with a low content of unsaturated fatty acids. A particularly dangerous trend is the use of hydrogenated fats (), which contain harmful trans fatty acids (trans fats), which are much cheaper than natural ones, but also increase the risk of cardiovascular disease just as much.

Compared to saturated fatty acids, the pattern with regard to the melting point of unsaturated (unsaturated) fatty acids is reversed - the more fat contains unsaturated fatty acids, the lower its melting point. Thus, if you have an oil that remains liquid even in the refrigerator, at a temperature of 2-8 ° C, you can be sure that unsaturated fats predominate in it.

Unsaturated fatty acids are monobasic compounds that have one (monounsaturated), two or more (polyunsaturated) double bonds between carbon atoms.

Their molecules are not completely saturated with hydrogen. They are found in all fats. The greatest amount of useful triglycerides is concentrated in nuts, vegetable oils (olive, sunflower, linseed, corn, cottonseed).

Unsaturated fats are a secret weapon in the fight against excess weight, if used correctly. They speed up metabolism, suppress appetite, the production of cortisol (stress hormone) against which overeating occurs. In addition, beneficial acids reduce leptin levels and block the gene responsible for the accumulation of fat cells.

General information

The most important property of unsaturated fatty acids is the ability to peroxide, due to the presence of double unsaturated bonds. This feature is necessary for the regulation of renewal, the permeability of cell membranes and the synthesis of prostaglandins, leukotrienes responsible for immune defense.

The most used mono- and polyunsaturated fatty acids: linolenic (omega-3); eicosapentaenoic (omega-3); docosahexaenoic (omega-3); arachidonic (omega-6); linoleic (omega-6); oleic (omega-9).

Useful triglycerides the human body does not produce on its own. Therefore, they must be present in the daily diet of a person without fail. These compounds are involved in fat, intramuscular metabolism, biochemical processes in cell membranes, are part of the myelin sheath and connective tissue.

Remember, the lack of unsaturated fatty acids causes dehydration, growth retardation in children, and inflammation of the skin.

Interestingly, omega-3, 6 form an indispensable fat-soluble vitamin F. It has a cardioprotective, antiarrhythmic effect, improves blood circulation, and prevents the development of atherosclerosis.

Types and role

Depending on the number of bonds, unsaturated fats are divided into monounsaturated (MUFA) and polyunsaturated (PUFA). Both types of acids are useful for the human cardiovascular system: they reduce the level of bad cholesterol. A distinctive feature of PUFAs is a liquid consistency, regardless of the ambient temperature, while MUFAs harden at +5 degrees Celsius.

Characteristics of beneficial triglycerides:

1. Monounsaturated. They have one double carbohydrate bond and lack two hydrogen atoms. Due to the inflection at the double bond point, monounsaturated fatty acids are difficult to condense, retaining a liquid state at room temperature. Despite this, they, like saturated triglycerides, are stable: they are not subject to granulation over time and rapid rancidity, therefore they are used in the food industry. Most often, fats of this type are represented by oleic acid (omega-3), which is found in nuts, olive oil, and avocados. MUFAs support the health of the heart and blood vessels, inhibit the reproduction of cancer cells, and give elasticity to the skin.
2. Polyunsaturated. In the structure of such fats, there are two or more double bonds. There are two types of fatty acids most commonly found in foods: linoleic (omega-6) and linolenic (omega-3). The first has two double clutches, and the second has three. PUFAs are able to maintain fluidity even at negative temperatures (freezing), exhibit high chemical activity, quickly rancid, and therefore require careful use. Such fats cannot be heated.

Remember, omega-3.6 is the building block needed to form all the beneficial triglycerides in the body. They support the protective function of the body, increase brain function, fight inflammation, and prevent the growth of cancer cells. Natural sources of unsaturated compounds include: canola oil, soybeans, walnuts, linseed oil.

Unsaturated fatty acids improve blood flow and repair damaged DNA. They enhance the delivery of nutrients to the joints, ligaments, muscles, internal organs. These are powerful hepatoprotectors (protect the liver from damage).

Useful triglycerides dissolve cholesterol deposits in blood vessels, prevent the appearance of atherosclerosis, myocardial hypoxia, ventricular arrhythmias, blood clots. Provide cells with building material. Due to this, worn-out membranes are constantly updated, and the youth of the body is prolonged.

For human life, only fresh triglycerides, which are easily oxidized, provide value. Overheated fats have a detrimental effect on metabolism, the digestive tract, and kidneys, as they accumulate harmful substances. Such triglycerides should be absent from the diet.

With daily use of unsaturated fatty acids, you will forget about:

• fatigue and chronic fatigue;
• painful sensations in the joints;
• itching and dry skin;
• type 2 diabetes;
• depression;
• poor concentration;
• fragility of hair and nails;
• diseases of the cardiovascular system.

Unsaturated acids for skin

Preparations based on omega acids relieve small wrinkles, maintain the "youth" of the stratum corneum, accelerate the healing of the skin, restore the water balance of the dermis, and relieve acne.

Therefore, they are often included in ointments for burns, eczema and cosmetic products for the care of nails, hair, and face. Unsaturated fatty acids reduce inflammatory reactions in the body, increase the barrier functions of the skin. The lack of useful triglycerides leads to compaction and drying of the upper layer of the dermis, blockage of the sebaceous glands, penetration of bacteria into the deepest layers of tissues and the formation of acne.

EFA, which are part of cosmetics:

• palmitoleic acid;
• eicosene;
• erucic;
• acetic acid;
• oleic;
• arachidonic;
• linoleic;
• linolenic;
• stearic;
• nylon.

Unsaturated triglycerides are chemically more active than saturated ones. The rate of acid oxidation depends on the number of double bonds: the more there are, the thinner the consistency of the substance and the faster the electron donation reaction proceeds. Unsaturated fats thin the lipid layer, which improves the penetration of water-soluble substances under the skin.

Signs of a lack of unsaturated acids in the human body:

• thinning of the hair fiber;
• dryness, roughness of the skin;
• baldness;
• development of eczema;
• dullness of the nail plates, frequent appearance of burrs.

1. Oleic. Restores the barrier functions of the epidermis, retains moisture in the skin, activates lipid metabolism, slowing down peroxidation. The largest amount of oleic acid is concentrated in sesame oil (50%), rice bran (50%), coconut (8%). They are well absorbed into the dermis, do not leave greasy marks, enhance the penetration of active ingredients into the stratum corneum.
2. Palm. Restores the skin, gives elasticity to the "mature" dermis. Differs in high stability at storage. Oils that contain palmic acid do not burn through over time: palm (40%), cottonseed (24%), soybean (5%).
3. Linoleic. It has an anti-inflammatory effect, interferes with the metabolism of biologically active substances, facilitating their penetration and absorption in the layers of the epidermis. Linoleic acid prevents uncontrolled evaporation of moisture through the skin, the lack of which leads to overdrying and peeling of the stratum corneum. It protects tissues from the harmful effects of ultraviolet rays, relieves redness, improves local immunity, and strengthens the structure of cell membranes. The lack of omega-6 in the body causes inflammation and dryness of the skin, increases its sensitivity, leads to hair loss, eczema. Contained in rice oil (47%) and sesame (55%). Due to the fact that linoleic acid stops inflammation, it is indicated for atopic eczema.
4. Linolenic (Alpha and Gamma). It is a precursor to the synthesis of prostaglandins that regulate inflammatory responses in the human body. Unsaturated acid is part of the membranes of the epidermis, increases the level of prostaglandin E. With insufficient intake of the compound in the body, the skin becomes prone to inflammation, irritated, dry and flaky. The largest amount of linolenic acid is found in breast milk.

Cosmetics with linoleic and linolenic acids accelerate the restoration of the lipid barrier of the epidermis, strengthen the structure of membranes, and act as a component of immunomodulatory therapy: it reduces the development of inflammation and stops cell damage. For dry skin types, oils containing omega-3, 6 are recommended to be used externally and internally.

In sports

To maintain the health of an athlete, at least 10% of fats must be present in the menu, otherwise sports results worsen, morpho-functional disorders appear. The lack of triglycerides in the diet inhibits the anabolism of muscle tissue, reduces the production of testosterone, and undermines the immune system. Only in the presence of unsaturated fatty acids is it possible to assimilate, the most important for a bodybuilder. In addition, triglycerides cover the increased energy costs of the body, maintain healthy joints, accelerate the recovery of muscle tissue after intense training and fight inflammation. PUFAs prevent oxidative processes and are involved in muscle growth.

Remember, a deficiency of healthy fats in the human body is accompanied by a slowdown in metabolism, the development of beriberi, problems with the heart, blood vessels, hepatic dystrophy, and malnutrition of brain cells.

The best sources of omega acids for athletes: fish oil, seafood, vegetable oils, fish.

Remember, too much doesn't mean good. An excess of triglycerides (over 40%) in the menu leads to the opposite effect: fat deposition, deterioration of anabolism, decreased immunity, and reproductive function. As a result, fatigue increases and performance decreases.

The rate of consumption of unsaturated fatty acids depends on the sport. For a gymnast, it is 10% of the total diet, fencers - up to 15%, martial artists - 20%.

Harm

Excessive consumption of triglycerides leads to:

• the development of arthritis, multiple sclerosis;
• premature aging;
• hormonal failure in women;
• accumulation of toxins in the body;
• increased load on the liver, pancreas;
• the formation of stones in the gallbladder;
• inflammation of intestinal diverticula, constipation;
• gout;
• appendicitis;
• diseases of the coronary vessels of the heart;
• breast cancer, prostate cancer;
• irritation of the gastrointestinal tract, the appearance of gastritis.

Under the influence of heat treatment, healthy fats polymerize and oxidize, decomposing into dimers, monomers, polymers. As a result, vitamins and phosphatides in them are destroyed, which reduces the nutritional value of the product (oil).

Daily rate

The body's need for unsaturated fatty acids depends on:

• labor activity;
• age;
• climate;
• immune status.

In medium climatic zones, the daily rate of fat consumption per person is 30% of the total calorie intake, in the northern regions this figure reaches 40%. For the elderly, the dose of triglycerides is reduced to 20%, and for heavy manual workers it increases to 35%.

The daily requirement for unsaturated fatty acids for a healthy adult is 20%. This is 50 - 80 grams per day.

After an illness, with exhaustion of the body, the rate is increased to 80 - 100 grams.

To maintain good health and maintain health, exclude fast food and fried foods from the menu. Instead of meat, give preference to fatty sea fish. Give up chocolate, store-bought confectionery in favor of nuts and grains. Take as a basis to start the morning with a dessert spoon of vegetable oil (olive or linseed) on an empty stomach.

The maximum amount of nutrients is concentrated in cold-pressed vegetable oils in their raw form. Heat treatment destroys beneficial compounds.

Conclusion

Unsaturated fatty acids are essential nutrients that the human body cannot synthesize on its own.

To maintain the vital activity of all organs and systems, it is important to include foods containing omega compounds in the daily diet.

Useful triglycerides control the composition of the blood, supply cells with energy, support the barrier functions of the epidermis and help shed extra pounds. However, you need to use EFAs wisely, as their nutritional value is unusually high. An excess of fats in the body leads to accumulation of toxins, an increase, blockage of blood vessels, and a lack of fat leads to apathy, deterioration of the skin condition, and a slowdown in metabolism.

Eat in moderation and stay healthy!

There are three types of fats, commonly found in food, and all have different health benefits. These three types of fats are:

1. monounsaturated fats

To get the most out of these three fats, you need to understand how they affect your body. It is important to consume each of these fats, as a low-fat diet carries many risks, such as reduced brain function, poor brain health, and hormonal imbalances.

Fats are essential for the full functioning of your body, from thermoregulation to weight control. Sufficient consumption of healthy fats is extremely important for maintaining good health of the body.

The truth is, we've been told for decades that a low-fat diet helps maintain cardiovascular health and stay healthy and lean, but that's not true. While it is true that a significant amount of fat in the diet can contribute to weight gain, this is also true of any food that is high in calories. Fats are a necessary part of any healthy diet, and you'll see why very soon.

Monounsaturated fats are fatty acids with one double bond. The melting point of monounsaturated fats, or monounsaturated fatty acids (MUFAs), lies between saturated fats and polyunsaturated fats (PUFAs), meaning that they are liquid at room temperature and begin to solidify when frozen.

Like all fats, MUFAs contain nine calories per gram and should be consumed in moderation. The most common MUFA found in food is oleic acid, a fatty acid found naturally in vegetable oils and animal fats, especially olive oil. Monounsaturated fats are often found in foods such as olive oil, nuts, avocados, and whole milk.

Research shows that children with high levels of unsaturated fats in their diets have better serum lipid profiles, which means they actually have fewer blood lipids.

Health Benefits of Monounsaturated Fats

Eating foods rich in monounsaturated fats has numerous beneficial effects on the human body. The main benefits of MUFA are as follows:

1. Protect Against Heart Disease

The most well-documented benefit of eating monounsaturated fats is their positive effects on cardiovascular health, especially by reducing consumption of saturated fat-rich foods and increasing consumption of MUFA-rich foods. Increasing the level of monounsaturated fats in the diet has a protective effect against metabolic syndrome, a group of disorders that increase the risk of cardiovascular disease.

One study published in the journal Journal of Nutrition, the researchers focused on the occurrence of atrial fibrillation (a common type of arrhythmia associated with reduced blood flow to the heart) in women with cardiovascular disease. The findings suggest an association between healthy fat intake and a reduced risk of atrial fibrillation.

The researchers also found that a diet high in monounsaturated fats has a positive effect on children with high cholesterol and other risk factors for cardiovascular disease - even more so than a diet high in PUFAs.

The presence of monounsaturated fats in the diet is also important due to the fact that they have anti-inflammatory properties, which contributes to the overall health of the body. Since inflammation is at the root of most diseases, including any foods that reduce internal inflammation in your diet increases your ability to prevent the development of common diseases and maintain an appropriate level of health throughout your life.

2. Improve insulin sensitivity and help the body use its fat properly

Another factor contributing to the deterioration of the health of the population of most developed countries is the prevalence of insulin resistance. Insulin resistance is a condition that affects equally all age groups of people over the age of 18, and is characterized by the inability of the body to process and release insulin at the desired level. This causes a buildup of glucose in the blood and often leads to type 2 diabetes.

Weight loss and regular exercise can help reduce insulin resistance. However, there are also specific dietary changes that need to be made to improve insulin sensitivity, such as reducing saturated fat intake and increasing monounsaturated fat intake.

The root cause of insulin resistance is dysfunction of adipose tissue. Adipose tissue serves a specific purpose by keeping triglycerides in the body when you consume more calories than you need at that very moment. It then releases this energy during fasting as free fatty acids and glycerol. During this process, adipose tissues secrete a large amount of peptides (amino acid compounds) that have a great positive effect on the brain, liver and skeletal muscles, maintaining their homeostasis and maintaining the metabolic rate.

When the body experiences fatty dysfunction, the fat cells are unable to release the appropriate amount of peptides and fatty acids, causing insulin resistance and reduced ability to maintain normal body weight. This is most commonly experienced by people who are overweight or have too little body fat.

The good news is that replacing the saturated fats in your diet with monounsaturated fats not only improves insulin sensitivity, it also reverses fat dysfunction. In fact, these fats have a positive effect on adipose dysfunction even in the case of obesity. This is why monounsaturated fats can be so effective in weight loss.

3. Help you lose weight

Diets high in MUFAs are not only beneficial for weight loss due to their effect on fat dysfunction. Eating foods rich in monounsaturated fats has been shown to help patients with elevated levels of certain liver enzymes (a precursor to liver disease) reduce weight, waist circumference, and blood cholesterol, among other factors associated with obesity.

Other studies have examined the ability of MUFAs and PUFAs (in various combinations) to help subjects lose weight. Scientists found that a concentration of 60% monounsaturated fat, with a ratio of 1:5 saturated to unsaturated fat, showed the highest level of fat reduction and the ability to prevent further concentration of fat in the body.

4. Improve mood

Eating foods rich in monounsaturated fats has a positive effect on your mood. Replacing saturated fats with monounsaturated fats in your diet can reduce irritability, as well as increase your level of physical activity and energy expenditure at rest - which means you burn more calories even when you're resting.

In a study conducted in University of Las Palmas de Gran Canaria in Spain, focusing specifically on depression, an inverse relationship was found between a diet high in MUFAs and PUFAs and the risk of depression. After studying more than 12,000 candidates who did not initially suffer from depression, the researchers found that high levels of mono- and polyunsaturated fats in the diet were associated with lower levels of depression, and consumption of high levels of dangerous trans fats was associated with the development of psychiatric disorders.

This can be caused, in part, by the activation of dopamine in the body. Dopamine must be activated in order for you to feel emotions of contentment and happiness. High levels of only saturated fats in the diet inhibit the activation of dopamine, which prevents the feeling of happiness and satisfaction in the brain. That's why you need to make sure you're getting enough MUFAs and PUFAs in your diet, especially if you're often prone to depression.

5. Strengthen bones

Monounsaturated fats also allow your bones to absorb calcium efficiently, resulting in increased bone density and reduced risk of bone fragility and diseases such as osteoporosis. Conversely, diets high in saturated and low in unsaturated fats are associated with lower bone density and decreased calcium absorption.

6. Reduce the risk of cancer

For decades, experts have investigated the relationship between a high-fat diet and cancer risk. Although some studies have been inconclusive, much recent evidence supports the hypothesis that a diet high in fat, especially unsaturated fat, may reduce the risk of certain types of cancer. Thus, foods high in MUFAs are potentially cancer-fighting foods.

In the case of endometrial cancer, all three common types of healthy fats have been studied. Interestingly, saturated and monounsaturated fats were inversely correlated with the risk of developing this type of cancer, while polyunsaturated fats were not significantly correlated. Of these two fats, which contribute to a reduced risk of endometrial cancer, MUFAs were associated with the largest reduction in this risk.

A diet high in monounsaturated fats has been the subject of surveillance for hepatocellular carcinoma (HCC), a form of liver cancer. HCC is a very understudied cancer, especially in terms of how diet influences potential risk factors. However, in a study over an 18-year period published in the journal International Journal of Cancer, it was found that a diet high in MUFAs was associated with a reduced risk of HCC, while a diet high in saturated and polyunsaturated fats was not associated with a reduced risk of developing HCC.

Another, perhaps the most controversial research topic in this area, is the association between breast cancer risk reduction and MUFA consumption. Some experts argue that a large amount of monounsaturated fats in the diet of women can reduce the risk of developing breast cancer, but not all scientists agree with this, as there is still not enough data.

In one study conducted in June 2016, scientists observed how the consumption of various types of fats during adolescence affects the breast density of developing girls. High breast density increases the risk of developing breast cancer in the future by four to five times, so this may be an important indicator of potential problems in the future.

Scientists observed what types of fats and how much they consumed during adolescence, and then measured their breast density 15 years later. A fairly high correlation was found in women who consumed large amounts of monounsaturated fats. It was noted that the density of the breasts in these women is quite low, which is a good indicator that they have significantly reduced the risk of breast cancer.

Monounsaturated vs polyunsaturated fats

These two types of unsaturated fats have some characteristics in common, however, both of these types of fats must be consumed in adequate amounts. Here are the benefits of monounsaturated (MUFA) and polyunsaturated (PUFA) fats for the body:

• They help lower LDL (bad cholesterol) levels and increase HDL and triglyceride levels.
• They have a positive effect on mood.
• They have anti-inflammatory properties, although polyunsaturated fats have more of this property than monounsaturated fats.
• They have a positive effect on the heart.
• They contain nine calories per gram.
• MUFAs help reduce the risk of many types of cancer and have a greater positive impact on brain health and cognitive function than PUFAs.
• MUFAs do not have distinct fatty acid profiles, while PUFAs contain two separate types of fatty acids, omega-3 and omega-6, which must be combined in equal amounts. Consuming too much omega-6s and not enough omega-3s has been linked to several health problems.

What foods contain monounsaturated fats

Some of the best sources of monounsaturated fats are:

• olives
• extra virgin olive oil
• avocado and avocado oil
• almond
• peanut
• red meat

Precautionary measures

It is very important to be aware of how much fat you are consuming, as a huge surplus of calories (from any source) causes most people to accumulate fat in the abdomen. However, in no case is it recommended to severely limit the intake of healthy fats, as this is associated with the development of various diseases.

One study published in the journal Journal of Human Nutrition and Dietetics, shows that a diet high in fat (including all three good fats) is associated with a higher incidence of gallstone disease (GSD). If you are at increased risk of gallstone disease and already have gallstones, you need to monitor your fat intake and report any symptoms to your doctor immediately.

Summarize

• Monounsaturated fats are an important part of a healthy diet for all people.
• A diet high in healthy fats is associated with normal body weight, while low-fat diets are dangerous and useless.
• All three types of healthy fats (saturated, monounsaturated, and polyunsaturated) should be eaten regularly, although studies show that saturated fats should be eaten less than the other two types of fats. As for trans fats, they should be completely avoided.
• Monounsaturated fats are an effective natural defense against cardiovascular disease, insulin resistance, many types of cancer, weakened bones, and depression.

You need to get enough monounsaturated fats from organic foods. Olive oil, eggs, and red meat may in some cases be low in MUFA due to GMOs, unhealthy feeds, and unnatural animal lifestyles.