Monounsaturated fat is a key component of the Mediterranean diet, believed to be one of the healthiest diets in the world. It is often suggested as an explanation for the "French paradox," which observes that the French have relatively low rates of heart disease despite consuming significant amounts of saturated fat.
Significance
Contrary to popular belief, fats are crucial to a healthy diet. The body uses fat as a source of energy and to absorb several essential vitamins and minerals. According to the American College of Preventative Medicine, about 25 percent of daily calories should come from fat. The majority of dietary fat should be in the form of monounsaturated and polyunsaturated fat--known as the healthy fats. Intake of saturated fat and trans fat should be minimized (Reference 1).
Sources of Monounsaturated Fats
Monounsaturated fat is found in various vegetable oils, including olive, canola, peanut, sesame, sunflower and macadamia nut oil. Almonds, hazelnuts, cashews, Brazil nuts and avocados are also rich sources of monounsaturated fat. Whole grains, such as wheat and oatmeal, contain monounsaturated fat in lesser amounts. It is also found naturally in meat and dairy products, however these foods also contain high amounts of saturated fat which may increase the risk of heart disease.
Heart Health
A diet high in monounsaturated fat may reduce your odds of developing cardiovascular disease. A Penn State study published in the December 1999, American Journal of Clinical Nutrition found that study participants on a diet high in monounsaturated fat had cholesterol levels 10 percent lower than those on a standard American diet. Low-density lipoprotein (LDL) cholesterol was 14 percent lower and triglyceride concentrations were 13 percent lower in the monounsaturated fat group. Cardiovascular disease risk was decreased by an estimated 16 to 25 percent (Reference 2).
Breast Cancer
According to a Swedish study published in the January 12, 1998, Archives of Internal Medicine, monounsaturated fat may reduce the risk of breast cancer in women. The dietary habits of 61,471 women were monitored for 4.2 years. Researchers found that increasing daily monounsaturated fat intake by 10 grams resulted in a 45 percent decrease in breast cancer risk. In contrast, polyunsaturated fat was associated with an increased risk of developing the disease (Reference 3).
Considerations
Since monounsaturated fat has a high caloric density, it is important to watch portion size to prevent weight gain. A typical serving of olive or canola oil is 1 tbsp.. A serving of nuts is equal to 1 oz., while a serving of avocado is approximately 3 oz.. According to registered dietitian Danielle Van Schaick, most women should consume 14 to 20 g of monounsaturated fat per day, while most men require 18 to 25 g per day (Reference 4).
0 komentar:
Posting Komentar