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The 6 Best Sources of Monounsaturated Fatty Acids For Weight Loss

The 6 Best Sources of Monounsaturated Fatty Acids For Weight Loss

MUFAs (moo-fah!) are plant-based fats found in liquids that are at room temperature and solidify when chilled.

MUFAs are a preferable type of fat when it comes to losing stubborn belly fat. They provide satiety and appetite-suppression through the replacement of your salty, fatty foods.
Per the U.S. federal government's dietary guidelines, it suggests that 30 percent of the calories that you consume daily stem from fats and saturated fats make up no more than 10 percent.

According to the American Heart Association, 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 containing saturated fats and or trans fats.

What are monounsaturated fatty acids and why are they important for weight loss?

Monounsaturated fatty acids (MUFAs) are a type of fatty acid that is found in plant-based foods. They are important for weight loss because they help to lower blood cholesterol and triglycerides levels. MUFAs also promote a healthy heart by helping to reduce the risk of heart disease. Researchers believe that MUFAs may also help to reduce the risk of various types of cancer, including breast cancer.

Benefits of MUFAs

One of the benefits of MUFAs is that they are a good source of essential fatty acids. Essential fatty acids are important because they are needed for proper skin and hair health, immune system function, and cognitive development in children. Additionally, MUFAs have been shown to reduce the risk of heart disease and some types of cancer.

Heart Healthy MUFAs

Moderate consumption of MUFAs has been shown to have a beneficial influence on your heart health. You ought to aim to replace saturated fat and trans fats in your meals with MUFAs or PUFAs (polyunsaturated fatty acids).

Mayo Clinic Registered Dietitian Katherine Zeratsky states in an article that monounsaturated fatty acids represent a majority of the major foods in the Mediterranean diet, one known to be very beneficial to heart wellness. The Mediterranean diet advocates typically consuming plant-based foods, such as fruits, vegetables, nuts, legumes, and whole grains. It replaces saturated fats, such as butter, with olive oil and utilizes herbs and spices in place of salt and other sodium-rich seasonings.

This diet is believed to reduce the risk of heart disease, reduce cholesterol levels, and help unblock your arteries. According to the Mayo Clinic The Mediterranean diet is associated with a reduced risk for developing cancer, and Parkinson's and Alzheimer's diseases. Women who consume a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts as a way to decrease their probability of contracting breast cancer.

MUFA’s Help Reduce Belly Fat

MUFA s are a type of fatty acid that have been shown to help reduce belly fat. They have a long chain triglyceride (LCT) molecule, which is thought to help promote the burning of calories. Additionally, MUFA s have been shown to increase the amount of enzymes that break down fat in the body, helping to prevent storage of fat in the belly area.

Types Of Fats

The government has established guidelines prescribing that 30% of your daily caloric intake come from fats, and saturated fats should make up no more than 10% of your daily fat intake. The fats in question are saturated and unsaturated. Where do you get them? If you want to know more, we'll fill in the details for you.

Polyunsaturated Fats

PUFAs are a healthy type of fat that's liquid at room temperature and is known to lower cholesterol. Both Omega-3 and Omega-6 fatty acids are PUFAs. You can find PUFAs in fatty fish, nuts & seeds, corn oil and safflower oil.

Monounsaturated Fats

Plant-based fats called MUFAs are a vital type of fat found in food and drinks. By replacing them with starchy, fatty snacks in your daily diet, they can also eliminate your belly fat. You'll find them in nuts, nut butter, oils, olives, avocados, dark chocolate, and seeds! These and PUFAs should make up about 20 percent of your daily diet.

Saturated Fats

Lipids are not a good type of fat (except for a slim select few, such as coconut oil). They can be a risk factor for high cholesterol and for type 2 diabetes. Saturated fats are typically found in meats, fish, dairy products, oils, and foods. Up to ten (10) percent of your daily diet is allowed to be composed of saturated fats!

Trans Fats

Trans fatty acids are also NOT a good type of fat. They are often found in poorly nutritional foods and processed foods, which are almost never good for you. They are found in many processed foods and fast foods.

Top Six MUFA Sources For Weight Loss

Now that you know the health benefits of MUFA foods and the different types of unhealthy fats, it's time to incorporate MUFAs into your diet plan.

1. Avocados

Avocados are a fruit that is imported from Mexico and Peru. They are often seen as healthy, because they have high levels of potassium, vitamin C, vitamin K, folate, and magnesium. Avocados can also help lower cholesterol levels. Some people have allergies to avocados, but the majority of people don't have any issues with them.

We LOVE avocados. They give our dishes an irresistible crunch, soothing slurp, or ideal accompaniment to tasty toppings. Check out some of our delicious recipes featuring avocados, including a nutritious superfood.

2. Olive Oil

Olive oil is a delicious and healthy cooking oil. It is made from the fruit of the olive tree. In ancient times, olive oil was used as a medium for storing food.

By adding healthy oils rather than fat-containing oils to your diet, you can greatly boost your MUFA intake! Olive oil is full of antioxidants and polyphenols and is anti-inflammatory.

A wide variety of dishes is broiled, baked, fried, drizzled, or dressed with this healthier oil. Use it as an alternative to butter or salad dressing! When cooking with olive oil, its optimum Frying temperature is between 375 and 400 degrees Fahrenheit.

3. Nuts & Seeds

Nuts and seeds are a great source of healthy fats and proteins. They are high in fiber, vitamins, minerals, and antioxidants. They can be eaten as snacks or added to meals for extra flavor and nutrients.

Are you trying to find a fast energy snack to take with you on the go? A boost of energy in the middle of the day? Nuts and seeds are your go-to choice. Just throw them into a bag and go! Another bonus of nuts seeds and fruits? They're loaded with protein and great for vegans and vegetarians!

4. Nut Butters

Nut butters are a delicious and nutritious alternative to regular peanut butter. They come in many flavors, including almond, cashew, hempseed, and pistachio, and can be used on toast, in granola bars, or as a dip. They’re also a great way to get your daily dose of healthy fats and protein.

Homemade (nut) butters are much healthier than the ones you buy from a store. When you make your own from cashews, pecans, peanuts, or macadamias, you're just a few days away from whipping up a batch of your favorite spread!

Check out this guide that will give you instructions on how to make homemade nut butters! If you are looking to incorporate nut butters into your daily routine, check out a smoothie like this!

5. Dark Chocolate

For health, we like those! Yet, we should bear in mind we aren t speaking a dark chocolate Hershey s kiss. Explore the health benefits of MUFA designations within dark chocolate and enjoy 65 or more cacao within those candy bars if you want to really appreciate the health benefits dark chocolate has to offer. Low-calorie, but more in quantity, dark chocoalte is still incredibly high in calories.

BUT, as long as you check the label on your chocolate and eliminate excess sugar and additives, we say a small amount of dark chocolate a day can ward off the doctor away! If you're searching for a healthier, indulgent treat, try Dark Chocolate Emerald Truffles.

6. Olives

Olives are a rich source of Vitamin E, Iron, Calcium, and Copper, all of which are deficient in a Western diet. Olives are fermented (fresh olives are very bitter), so they have properties that are beneficial for the digestive system. They contain a number of antioxidants and are used as preservatives.

If you decide to proceed, the myriad of health benefits from olives ought to be enough to convince anyone to add them to their next happy hour or dinner! Make this delectable recipe with olives for Olive Tapenade.

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