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Download as PDF; Printable version; ... Food Saturated Mono-unsaturated Poly-unsaturated As weight percent (%) of total fat; Cooking oils; Algal oil [1] 4: 92: 4 ...
Increasing monounsaturated fat and decreasing saturated fat intake could improve insulin sensitivity, but only when the overall fat intake of the diet was low. [7] However, some monounsaturated fatty acids (in the same way as saturated fats) may promote insulin resistance , whereas polyunsaturated fatty acids may be protective against insulin ...
The Mediterranean diet is low in saturated fat with high amounts of monounsaturated fat and dietary fiber. One possible factor is the potential health effects of olive oil in the Mediterranean diet. Olive oil contains monounsaturated fats, most notably oleic acid, which is under clinical research for its potential health benefits. [22]
It helps to imagine food as a spectrum: At one end, you have nutrient-dense, anti-inflammatory foods (think: colorful vegetables, berries, high-quality olive oil, fatty fish, nuts, seeds, and ...
Seeds, like pumpkin seeds and flaxseed, are plant-based sources of protein and omega-3 fatty acids, which are heart-healthy unsaturated fats. They’re also rich in fiber, vitamin E, zinc ...
The Mediterranean diet is abundant in whole, plant-based foods, healthy fats — primarily from extra-virgin olive oil — and lean proteins, particularly fish. It’s also low in saturated fat ...
Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. [119] The high oleic variety sunflower oil contains at least 70% monounsaturated fat. [120] Canola oil and cashews are both about 58% monounsaturated fat. [121]
Some omega−9 fatty acids are common components of animal fat and vegetable oil. Two omega−9 fatty acids important in industry are: Oleic acid (18:1, n−9), which is a main component of olive oil, macadamia oil and other monounsaturated fats; Erucic acid (22:1, n−9), which is found in rapeseed, wallflower seed, and mustard seed.