Monounsaturated fats are hydrocarbons with one double bond in their carbon chain. They are associated with increased energy expenditure, lower cholesterol levels, and lower overall mortality compared with saturated fats. There is no actual requirement for consuming monounsaturated fats, so there is no deficiency from consuming too little. Sources include avocado, macadamia nut, olive oil, canola oil, salmon, pork, and butter.
Quick Facts
-Fatty acids with one double bond in their carbon chain
-Many different types, including oleic acid (about 90% of monounsaturated fats in the diet), as well as palmitoleic and vaccenic acid
-Foods high in monounsaturated fats lower LDL cholesterol, and possibly raise HDL cholesterol
-Compared with saturated fats, monounsaturated fats are associated with lower overall cholesterol (206.3 mg/dl vs. 151.8 mg/dl), lower LDL cholesterol (140.6 mg/dl vs. 95.1 mg/dl), lower apolipoprotein B (99.2 mg/dl vs. 64.3 mg/dl) and lower mean levels of HDL cholesterol (53.5 mg/dl vs. 57.5 mg/dl) [150]
-Eating more monounsaturated fats is associated with increased physical activity and resting energy expenditure relative to saturated fats [152]
-A meta-study encompassing 32 cohort studies and a total of 841,211 subjects compared the top vs. bottom third of consumption in terms of the following factors: monounsaturated fat relative to saturated fat, total monounsaturated fat, olive oil, oleic acid. The top third had 89% of the chance of dying versus the bottom third (so less likely to die by 11%), and cardiovascular mortality (88%), cardiovascular events (91%), and stroke (83%) – importantly, when analyzed further, these benefits mostly were attributed to olive oil, and not monounsaturated fat intake alone, so olive oil may be the powerhouse behind these benefits [151]
RDI
22 – 56 grams
-No official recommendation. The Harvard School of Public Health states 10 – 25% of your calories. For a 2000 calorie diet, this would be 22 – 56 grams [149].
Deficiency
-No explicit deficiencies found, but possible beneficial effects may be missed out on
Toxicity
-No explicit toxicity found
Sources
Animal Sources
Kielbasa sausage, hot dog
Plant sources
Avocado, olives, tofu, walnuts, peanut butter, hazelnuts, almonds, macadamia nuts, cashews
Oils and Fats
Olive oil, avocado oil, canola oil, beef, salmon, pork, lard, butter [146]
