Monounsaturated fat is a type of fat molecules with one unsaturated carbon bond in the molecule. This unsaturated carbon bond is also known as double bond. At room temperature, you will notice that the oils that contain monounsaturated fats are typically liquid. This oil when placed inside refrigerator or chilled, start to turn solid. Common example of monounsaturated fat is olive oil. Peanut oil, canola and avocados are other examples of monounsaturated fat.
Reduced Belly Fat, Weight Loss and Other Health Benefits
Reduced belly fat and weight loss conditions can be directly benefitted by monounsaturated fats. Studies show that switching to monounsaturated fat from polyunsaturated fats causes weight loss. At the same time, these fats have beneficial impact on reducing belly fat. The American Diabetes Association says that monounsaturated fat can improve the loss of belly fat better than high carbohydrate diets. This has been proved in their experiments and research.
Research on monounsaturated fats also reports that diets with these fats have other health benefits. These include:
Heart: These fats have beneficial effects on your heart health when eaten in moderation. These fats are widely used to replace saturated fats and trans fats in your daily diet. Monounsaturated fats can lower the risk of heart disease and stroke. These fats reduce bad cholesterol levels in our blood. They help you maintain increased HDL cholesterol levels and decreased LDL cholesterol levels at the same time. The American Heart Association suggests that if you consume these fats then they can improve your blood lipid profile.
Nutrition: The development and maintenance of body cells require nutrients. These fats can provide with those nutrients.
Anti-oxidant: These fats also enrich the diet with vitamin E. As an antioxidant vitamin E has many beneficial roles in combating disease like cancer. The risk for breast cancer is also decreased. A study had been conducted on the women in Sweden. The study found that those women who take diets with higher monounsaturated fats, has less chance of getting breast cancer.
Relieve Pain: Severe pain and stiffness due to rheumatoid arthritis can be relieved from healthy diet with monounsaturated fats. This kind of diet play a role in improving the pain and stiffness resulted from rheumatoid arthritis.
Food Sources and Food Preparation
In reality, most foods contain a combination of all kinds of fats. Some good examples of monounsaturated fat containing foods include plant-based liquid oils. Olive oil, canola oil, peanut oil, safflower oil and sesame oil fall into this category.
Other sources include avocados, peanut butter, and lots of nuts and seeds such as macadamia nuts, cashew nuts and pecans, almonds, and tea seed oil.
You can prepare different kinds of healthy diets based on monounsaturated fats. Such as:
- You can use a bit of olive oil with your vegetables to keep them from sticking to the pan while cooking.
- You can roll avocados, blanched and sliced vegetables. Also you can use cultured vegetables in sheets of nori for a vegetarian. Another one is heart- healthy sushi roll.
- For any Green Smoothie recipe you can use Macadamia nut oil to get a delicious buttery flavor.
- You can use dip celery, carrot sticks with raw almond butter for a delicious treat.
Last update: February 04, 2017 04:24:15 pm