Monounsaturated Fatty Acids (MUFAs)
Protects Hearts, Reduces Inflammation, Enhances Insulin Sensitivity
Jul 8, 2009
There are two monousaturated fatty acids (MUFAs): Palmitoleic Acid (C16:1 n-7) and Oleic Acid (C18:1 n-9 or Omega - 9). Oleic Acid, or Omega 9, the principal monounsaturated fatty acid in olive oil is more renowned.
Monunsaturated fatty acids are fatty acids that lack two hydrogen atoms and has one double bond between carbons. (See photo below).
Physical Properties of Monounsaturated Fatty Acids
- They are fluid at room temperature.
- They have only one double bond in the entire carbon chain. Palmitoleic Acid has one double bond located on the 7th carbon from the methyl end (right -side) of the 16 carbon-chain. Oleic acid has one double bond located on the 9th carbon from the methyl end (right -side)of the 18 carbon chain.
- They are more stable than polyunsaturated fatty acids (PUFAs); but less stable than saturated fats. Polyunsaturated fatty acids are the least stable (goes rancid) of the fats because they have the most double bonds, and least hydrogen atoms in their carbon chains. Saturated fats are the most stable because they have no double bonds and have the most hydrogen atoms in the carbon chain.
- They are semi-solid when refrigerated.
- They have moderate smoke points - the temperature at which the fat burns/smokes. For example, virgin olive oil smokes at 210 degrees C (410 degrees F).
Physiological Functions of Monounsaturated Fats
Monounsaturated Fatty Acids and Heart Disease
Studies show that people who consume a "Mediterranean - like" diet have a lower risk of heart disease.
In a study conducted by Moreno et al, the investigators found that MUFAs prevents the oxidation of low-density lipoproteins (LDLs) and reduces the uptake of plasma oxidized LDL (oxLDLs). A macrophage is a white blood cell that "ingests" foreign bodies (bacteria etc, and oxLDLs). As it "gobbles" oxLDLs, the macrophage becomes a "foam cell." Foam cells can get stuck in the lining of arteries (walls) and initiate plaque formation or atherosclerosis.
In another investigation, Smith and colleagues found that MUFAs reduces platelet aggregation (clumping) and activation of Factor VII after meals. Platelets are tiny disc-shaped bodies in the blood important for blood clotting. Factor VII is a pro-coagulant.
Moulin and colleagues' research showed that MUFAs reduces the activity of cholesterol ester transfer protein (CETP), a cholesterol that transfers cholesteryl esters from high-density lipoprotein (HDL or "good" cholesterol) to Apolipoprotein B - an atherogenic entity.
MUFAs inhibit/reduce inflammation by interfering with leukotrienes - proinflammatory agents naturally produced by the body.
Monousaturated Fats and Insulin Sensitivity
Insulin resistance is the hallmark of Type 2 Diabetes and Metabolic Syndrome. In Type 2 diabetes, the body produces insulin - sometimes too much - but the body is "insensitive" to the hormone, so glucose accumulates in the blood. The same situation occurs in Metabolic Syndrome.
Riccardi and colleagues found that substituting monounsaturated fat (using MUFAs) instead of saturated fat improves insulin sensitivity in healthy people.
Significant Food Sources of Monounsaturated Fatty Acids
- Tea Oil (cold-pressed oil from the seeds of Camillia oleifera or Camillia sinensis) Do not confuse with Tea Tree Oil. It contains more than 80% monounsaturated fats.
- Olive Oil - Contains 55% -83% MUFAs
- Canola Oil - Contains 61% monunsaturated fatty acids
- Peanut Oil - Contains 57% MUFAs
- Sesame Seed Oil - Contains 35% - 50% monounsaturated fatty acids
- Avocado fruit - Contains 13 grams monounsaturated fatty acids per 1 cup (146 grams)
References
Moreno JA et al. "A monounsaturated fatty acid-rich diet reduces macrophage uptake of plasma oxidized LDL in healthy young men." British J Nutrition, Sept.2008;100(3):569-575
Smith RD et al. " Long-term MUFA diets reduce platelet aggregation in healthy young subjects"British J Nutrition, September 2003;90(3):597-606
Riccardi G et al. "Dietary Fat, Insulin Sensitivity and metabolic syndrome" Clinical Nutrition August 2004;23(4):447-456
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