Article # 369. Poly vs. Mono Unsaturated Fat

 

Poly vs. Mono Unsaturated Fat

Polyunsaturated fats and monounsaturated fats have both differences and similarities. Differentiating between the two fats can assist with making informed health choices to improve health and prevent heart disease. The American Heart Association has provided guidelines on fat consumption and has recommended that the majority of fat in the diet come from monounsaturated fat and polyunsaturated fat since these show benefits to health.


Structure

The structure of polyunsaturated fats and monounsaturated fats is similar, but different. Both have the similarity of being unsaturated, which means there are double bonds within the chemical structure for both. "Mono" means there is one double bond in the unsaturated fat and "poly" means there are two or more double bonds within the chemical structure. Both are liquid at room temperature and at cold temperatures. The unsaturated structure is what makes these fats healthy.

Functions in the Body

The functions of polyunsaturated fat and monounsaturated fat are similar. Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, provide structure to cell membranes, facilitate communication between cells in the body and act as an energy source, according to the Linus Pauling Institute. Monounsaturated fats help the body absorb nutrients and regulate bodily functions, like clearing out cholesterol and triglycerides from the blood stream before they accumulate. Fats are used to create hormones responsible for regulating blood pressure and blood clotting.

Functions for Health Benefit

Both polyunsaturated and monounsaturated fats provide health benefits. Monounsaturated fats help to clear out cholesterol and triglycerides in the body, which lowers cholesterol and triglyceride levels. This prevents the accumulation of fats and cholesterol into plaques and decreases the risk of a stroke, according to the American Heart Association. The AHA goes on to explain that the health benefits of polyunsaturated fats involve decreasing cholesterol levels as well as being critical for brain function.

Sources

Sources of monounsaturated fats include peanuts, avocados, peanut oil, canola oil, olives, olive oil, almonds, almond oil and hazelnuts. Sources of polyunsaturated fatty acids include vegetable oils, soybean oil, safflower oil, salmon, trout and herring. Many of of the foods mentioned are a blend of both types of oils, but predominantly one or the other.

Dosage Recommendations

The American Heart Association recommends that total fat intake be 25 to 35 percent of calories. The National Cholesterol Education Program breaks this number down even more between polyunsaturated and monounsaturated fat percentages. The NCEP recommends that monounsaturated fat consist of 20 percent of calories and polyunsaturated be the remaining 10 percent of fat calories.