Monounsaturated Fats

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Avocados Olives Hazelnuts and Almonds Meats

Monounsaturated Fats (Omega-9 Fatty Acids)

  • Liquid at room temperature
  • One double bond in the form of two carbon atoms double-bonded to each other
    • lack two hydrogen atoms
    • kink or bend at the position of the double bond inhibiting packing together as easily as saturated fats
      • therefore, tend to be liquid at room temperature
  • Common Fatty Acids
    • Oleic acid (18:1, Omega-9) is most common monounsaturated fat in food
    • Palmitoleic acid (16:1, Omega-7)
    • Cis-vaccenic acid (18:1, Omega-7)
    • Erucic acid (22:1, Omega-9)
  • Sources
  • Preferred in the diet
    • Can lower LDL (bad cholesterol) and maintain HDL (good cholesterol) if substituted for saturated fat
  • Monounsaturated fatty acids are resistant to heat-induced degradation, unlike Polyunsaturated fats (Grootveld 2001, Halvorsen 2011)

References

Grootveld M, Silwood CJL, Addis P, Claxson A, Serra BB, Viana M (2001). "Health effects of oxidized heated oils". Foodservice Research International 13: 41–55.

Halvorsen BL, Blomhoff R (2011). Determination of lipid oxidation products in vegetable oils and marine omega-3 supplements. Food Nutr Res. 2011;55. doi: 10.3402/fnr.v55i0.5792.


Fats | Polyunsaturated | Saturated | Trans Fat | Dietary Cholestorol

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