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Polyunsaturated and monounsaturated fat are both unsaturated fats. “Poly” means many unsaturated chemical bonds and “mono” means one unsaturated chemical bond. These unsaturated fats are often found in liquid vegetable oils.
Tips for replacing saturated fats with unsaturated fats
Many people believe that all fats are bad, and they make you obese. But, this is a false assumption; you need a certain amount of fat in your daily diet to keep your body healthy. There are two types of unsaturated fats known as monounsaturated and polyunsaturated fats; one of these types is healthier than the other. Therefore, it is important to understand the difference between monounsaturated and polyunsaturated fats to select the healthy option. The fatty acids in monounsaturated fats have single bonds and only one double bond whereas fatty acids in polyunsaturated fats have single bonds and more than one double bond. This is the main difference between monounsaturated and polyunsaturated fats. Both monounsaturated and polyunsaturated fats are associated with positive health outcomes, and these fats can help keep your body functioning healthily. This article explores the differences in chemical and physical properties of monounsaturated and polyunsaturated fats. What is Monounsaturated FatMonounsaturated fat is a fat molecule that comprises of two types of smaller molecules known as mono-glyceride and fatty acids. These fatty acids have only one double bond. Fatty acids are made of long chains of carbon (C) atoms, and some of these carbon atoms are connected by single bonds (-C-C-). Fatty acids containing double bonds can react with hydrogen to form saturated fats. Olives and olive are a source of Monounsaturated fats What is Polyunsaturated FatPolyunsaturated fat is a fat or fatty acid that has both single bonds and double bonds. Nuts, seeds, algae, leafy greens, fish, and krill are considered as rich sources of polyunsaturated fats. These fats are highly susceptible to oxidation. When polyunsaturated fat-rich foods are exposed to the atmosphere, they are susceptible to further oxidation and rancidity. Sunflower seeds are rich in Polyunsaturated Fats. Difference Between Monounsaturated and Polyunsaturated FatsThe differences between monounsaturated and polyunsaturated fat can be classified into following categories. DefinitionMonounsaturated Fat: Monounsaturated fat is a fat or fatty acid having only one double bond in their molecular structure. Polyunsaturated Fat:Polyunsaturated fat is a fat or fatty acid that has more than one double bond in their structure. Melting TemperatureMonounsaturated Fat:Monounsaturated fats have a higher melting point than polyunsaturated fatty acids. They are liquids at room temperature and semisolids or solids when refrigerated. Polyunsaturated Fats: Polyunsaturated fats have a lower melting point than monounsaturated fatty acids. Due to their chemical structure, unsaturated fats have a liquid consistency at room temperature. Most Common ExamplesMonounsaturated Fat: Palmitoleic acid (16:1 n−7), cis-vaccenic acid (18:1 n−7) and oleic acid (18:1 n−9) are common examples. Oleic Acid Polyunsaturated Fat: Omega-3 fatty acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) and Omega-6 fatty acids such as Gamma-linolenic acid (GLA), Arachidonic acid (AA) and Dihomo-gamma-linolenic acid (DGLA) are examples. Linoleic acid Most Common SourcesMonounsaturated Fat: Common sources include,
Polyunsaturated Fat:Polyunsaturated fat can be found in
Susceptibility to OxidationMonounsaturated Fat: When monounsaturated food is exposed to the atmosphere, it is susceptible to further oxidation and rancidity. Polyunsaturated Fat:When polyunsaturated foods are exposed to the atmosphere, they are susceptible to further oxidation and rancidity and its rate of oxidation is high compared to monounsaturated fat. Health AspectsMonounsaturated Fat: Monounsaturated Fats are associated with various health benefits.
Polyunsaturated Fats: Polyunsaturated fats are associated with various health benefits.
Inflammatory PropertiesMonounsaturated Fat:Monounsaturated Fats have anti-inflammatory properties which is good for human health. Polyunsaturated Fats:Polyunsaturated Fats have both anti-inflammatory and pro-inflammatory effects. As an example, ω-6 fatty acids are associated with pro-inflammatory effects that can cause negative health outcomes. In conclusion, both monounsaturated and polyunsaturated fats have several roles in the human body. In addition to being the principal component of stored fat, they also serve as important building blocks of cell membranes and regulate inflammatory processes. In nutritional standpoint, both monounsaturated and polyunsaturated fats are better than saturated fat. But they are equally energy-dense molecules so you should consume both in self-control level as these can incorporate calories to the daily diet. References Okuyama, H., Ichikawa, Y., Sun, Y., Hamazaki, T. and Lands, W.E.M. (2006). ω3 Fatty Acids Effectively Prevent Coronary Heart Disease and Other Late-Onset Diseases – The Excessive Linoleic Acid Syndrome. In Okuyama, H. Prevention of Coronary Heart Disease. World Review of Nutrition and Dietetics. pp. 83–103. Ricciotti, Emanuela and FitzGerald, Garret, A. (2011). Prostaglandins and inflammation. American Heart Association Journal, 31(5): 986–1000. Scorletti, E. and Byrne, C. D. (2013). Omega-3 fatty acids, hepatic lipid metabolism, and nonalcoholic fatty liver disease. Annual review of nutrition, 33(1): 231–48. Vafeiadou K, Weech M, Altowaijri H, et al. Replacement of saturated with unsaturated fats had no impact on vascular function but beneficial effects on lipid biomarkers, E-selectin, and blood pressure: results from the randomized controlled Dietary Intervention and VAScular function (DIVAS) study. Am J Clin Nutr. 2015 Jul;102(1):40-8. De Souza RJ, Mente A, Maroleanu A, et al. Intake of saturated and trans unsaturated fatty acids and risk of all-cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ 2015; 351:1-16. Image Courtesy: “Olive oil” by Oregon State University (CC BY-SA 2.0) via Flickr “Gfp-sunflower-seeds” By Yinan Chen – www.goodfreephotos.com (gallery, image), (Public Domain) via Commons Wikimedia “Oleic-acid-based-on-xtal-1997-2D-skeletal” By Ben Mills – Own work, (Public Domain) via Commons Wikimedia “Linoleic acid shorthand formula” By Wolfgang Schaefer – created with Microsoft (R) Paint 5.1 (Public Domain) via Commons Wikimedia Why is monounsaturated better than polyunsaturated?Monounsaturated fats have only one carbon-to-carbon double bond in their molecular structure. They help lower bad (LDL) cholesterol levels and help in maintaining the overall health of cells.
Is polyunsaturated fat the healthiest?For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated. Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats.
What is the difference between polyunsaturated and monounsaturated fats?Monounsaturated fats: This type of unsaturated fat contains only one double bond in its structure. Monounsaturated fats are typically liquid at room temperature and include canola oil and olive oil. Polyunsaturated fats: This type of unsaturated fat contains two or more double bonds in its structure.
Is monounsaturated fat the healthiest fat?The Bottom Line
Monounsaturated fats are healthy fats most commonly found in olive oil, nuts, seeds and some animal-based foods. Diets high in monounsaturated fats can help with weight loss and may reduce risk factors for heart disease, as long as they don't add extra calories to your diet.
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