A quick Google into the world of fats and oils, and you’ll find a few mentioned repeatedly: polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs). These two types of fats are unsaturated fat and are often recommended to look after the health of your heart.
The body cannot make polyunsaturated fat, so it is considered an essential fat you need to get from your diet. Monounsaturated fats are required in the diet too, but they are also made in the body.
When comparing monounsaturated fat to polyunsaturated fat, monounsaturated fats are generally considered healthier since they have more antioxidants and other cool compounds. They are also usually more stable when exposed to heat or light, so they are less prone to oxidizing and causing harm to the body.
The Difference Between Fats and Oils
Lipids can be classified as either oils or fats. Oils typically remain liquid at room temperature, while fats generally solidify. Fats tend to have better stability on shelves due to their higher content of saturated fatty acids. Oils contain more unsaturated fatty acids, which are more susceptible to oxidizing, so you will often find them packaged in dark glass bottles for this reason.
Fats and oils are typically categorized based on their chemical composition. Polyunsaturated fat, such as the omega-3s found in fish oil, is considered an essential fatty acid, containing multiple double bonds between carbon atoms. Monounsaturated fat, on the other hand, is a beneficial dietary fat that enhances good cholesterol levels and possesses only one double bond between carbon atoms.
We all need to eat a small amount of fat for a healthy and balanced diet. The right amount of fat helps our bodies to stay warm, make hormones and absorb certain vitamins.
What Are Monounsaturated Fats?
Monounsaturated fats are usually liquid at room temperature but can solidify in the fridge. The most common type, oleic acid, has various health benefits. It can lower LDL (bad) cholesterol, reducing the risk of heart disease and stroke. It can also aid in weight loss and reduce inflammation.
Examples of oils high in monounsaturated fats are:
- Olive oil
- Avocado oil
- Almond oil
- Hazelnut oil
- Macadamia nut oil
What Are Polyunsaturated Fats?
Polyunsaturated fats help reduce LDL cholesterol and make hormones essential for proper body functioning. Polyunsaturated fats include omega-3 and omega-6. While there is growing debate on the inflammatory nature of some seed and vegetable oils due to their high omega-6 levels, PUFAs are still an essential fatty acid that needs to be included in the diet; it is just that we often consume too much, especially of omega-6 vs. omega-3.
Polyunsaturated fats can benefit your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet.
Examples of oils high in polyunsaturated fats are usually refined oils such as soybean, canola and sunflower oil, but healthier options include:
- Flaxseed oil
- Walnut oil
- Hemp seed oil
- Pumpkin seed oil
For high-heat cooking, you should limit the use of oils high in polyunsaturated fats as they can become unstable when heated quickly and oxidize (damage), which could produce harmful compounds. Instead, try to incorporate these oils into your diet by using them cold in salads or dressings, smoothies, or blended into peanut butter.
Comparing Monounsaturated and Polyunsaturated Fats in Cooking
Eating moderate amounts of monounsaturated (and polyunsaturated) fats instead of saturated and trans fats can benefit your health, but I personally prefer my cooking oils to have a high percentage of monounsaturated fat for health reasons and because of the flavor! Avocado and macadamia oil are buttery and delicious on roast vegetables, whereas olive oil makes a grassy and fragrant addition to my dips and salad dressings.
FAQs
There are four main types of dietary fats: saturated, monounsaturated, polyunsaturated, and trans fats.
Monounsaturated fat is typically considered healthier than saturated fat. Saturated fat can raise your cholesterol levels and should not be consumed in excess. A moderate amount of saturated fat in a healthy diet should not cause harm, but it may concern those who need to lower their cholesterol levels.
The body cannot make some fats, so they are needed in the diet. Dietary fat helps to keep us full and can provide energy for our bodies. Fat also plays an essential role in the absorption of vitamins A, D, E, and K and helps to make hormones.
It depends on the fat, but usually, there are around 9 calories in every gram of fat.
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