Healthy Fats ‘Monounsaturated and Saturated’
Summary
Healthy Fats ‘Monounsaturated and Saturated’ [DV 45g Mono, 35g Saturated] {Half life = 10 Hours} Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. Fats help your body absorb nutrients and vitamins, produce important hormones, and are needed for remyelination. These healthy fats also help produce and stimulate oligodendrocytes.
Values are the median between Poly and Mono Fats, Mono always being higher.
Healthy fats play a crucial role in our overall health and well-being. Among these, monounsaturated and saturated fats are two types that significantly impact our body in different ways.
Monounsaturated Fats
Monounsaturated fats are considered healthy fats due to their beneficial effects on heart health and overall wellness. These fats are typically liquid at room temperature and can be found in various plant-based oils, nuts, seeds, and certain fruits.
Sources:
Olive Oil: A staple in the Mediterranean diet, known for its heart-protective properties.
Avocados: Rich in healthy fats, fiber, and essential nutrients.
Nuts and Seeds: Almonds, cashews, and sesame seeds are excellent sources.
Canola Oil: Often used in cooking and baking.
Health Benefits:
Heart Health: Monounsaturated fats help reduce bad cholesterol levels (LDL) and maintain good cholesterol levels (HDL), thereby lowering the risk of heart disease.
Inflammation: These fats have anti-inflammatory properties, which can help in reducing the risk of chronic diseases.
Weight Management: They can help in maintaining a healthy weight by promoting satiety and reducing overall calorie intake.
Blood Sugar Control: Monounsaturated fats can improve insulin sensitivity and blood sugar control, beneficial for individuals with or at risk of diabetes.
Saturated Fats
Saturated fats have been a topic of debate in nutrition circles. Traditionally, they have been linked to increased cholesterol levels and heart disease, but recent research suggests that the relationship is more complex.
Sources:
Animal Products: Butter, cheese, and red meat are primary sources.
Tropical Oils: Coconut oil and palm oil are plant-based sources high in saturated fats.
Processed Foods: Baked goods and fried foods often contain high levels of saturated fats.
Health Considerations:
Heart Health: Excessive consumption of saturated fats can raise LDL cholesterol levels, potentially increasing the risk of heart disease. However, moderate consumption as part of a balanced diet may not be as harmful as once thought.
Bone Health: Saturated fats play a role in calcium absorption and bone health.
Immune Function: These fats are involved in the regulation of immune responses.
Hormone Production: Saturated fats are necessary for the production of certain hormones and the maintenance of cellular integrity.
Balancing Monounsaturated and Saturated Fats
While both types of fats have their place in a healthy diet, it's important to balance their intake:
Prioritize Monounsaturated Fats: Incorporate foods rich in monounsaturated fats into your daily diet for their numerous health benefits.
Moderate Saturated Fats: Be mindful of the amount and sources of saturated fats. Opt for lean cuts of meat, low-fat dairy, and plant-based sources when possible.
Diverse Fat Sources: A healthy diet includes a variety of fat sources, ensuring you get a balanced intake of essential fatty acids.
Understanding the roles of monounsaturated and saturated fats can help you make informed dietary choices. Emphasizing monounsaturated fats and moderating saturated fat intake, while focusing on overall dietary quality, can contribute to better health outcomes and reduce the risk of chronic diseases.
High Health Fat Foods (from highest to lowest, per 100 grams)
Virgin Cod Liver Oil (160g)
Flax Seed Oil (52.1g)
Extra Virgin Olive Oil (50g)
Pecan Nuts (50g)
Macadamia Nuts (30g)
Peanut butter (18g)
Almonds (15g)
Eggs [Pasture Raised] (10g)
Hazelnuts (8g)
Avocados (6g)
Salmon [Wild Caught] (2g)
References
Dietary fat: Know which to choose. (2023, February 15). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550#:~:text=Monounsaturated%20fats%20from%20plants%20may,and%20triglycerides%20in%20the%20blood.
Harvard Health. (2022, April 12). The truth about fats: the good, the bad, and the in-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
Madell, R. (2023, April 24). Good fats, bad fats, and heart disease. Healthline. https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats
The facts about fats. (2023, April 20). Dietitians Australia. https://dietitiansaustralia.org.au/health-advice/facts-about-fats