Fats often get a bad rap. Many people associate them with heart disease, high cholesterol, and weight gain. While it’s true some fats can contribute to these issues, others can actually be beneficial in moderation. Where do monounsaturated fats fall on the spectrum? Are they bad for you? Or are they one of the beneficial types? Let’s look at what monounsaturated fats are and what they do in your body.
What Are Monounsaturated Fats?
Monounsaturated fats are a type of dietary fat. They’re one of the three main types of fat, alongside saturated and polyunsaturated fats. The name “monounsaturated” refers to their chemical structure, which has one double bond in its fatty acid chain.
This category of fats includes several different types. You might have heard of oleic acid, which is a common monounsaturated fat found in foods like avocados. Another is palmitoleic acid. These fats are typically liquid at room temperature and start to solidify when chilled.
Are Monounsaturated Fats Bad For You?
No, quite the opposite. Monounsaturated fats can have positive effects on health when you consume them as part of a balanced diet. They can support your body in several ways.
Some of their benefits include:
- They may help lower “bad” LDL cholesterol levels.
- They can reduce your risk of heart disease.
- They support blood sugar control.
- They may help decrease inflammation throughout the body.
If your diet doesn’t already include monounsaturated fats, consider adding them to support your heart health and metabolism.
Sources of Monounsaturated Fats
You can find monounsaturated fats in a variety of foods. They’re present in both plant and animal sources. Some common sources include nuts, avocados, and certain oils.
Olive Oil
Olive oil is a well-known source of monounsaturated fats, particularly oleic acid. It’s a staple in many kitchens for everything from salad dressings to sautéing.
Avocados
Avocados are another popular source. They’re creamy and delicious, but also packed with monounsaturated fats that contribute to a feeling of fullness after a meal.
Nuts
Many nuts, such as almonds, cashews, and pecans, contain a high amount of monounsaturated fats. They make a convenient and satisfying snack.
Beef Tallow
Beef tallow’s high monounsaturated fat content is one reason restaurant and home chefs alike are bringing it back for use in cooking over other options. It adds a rich flavor to dishes and is stable at high temperatures, which makes it suitable for frying.
The Bottom Line
Are monounsaturated fats bad for you? If you consume them in mass quantities, they might cause some issues. But in moderation, they can help lower bad cholesterol, reduce your risk of heart disease, improve blood sugar control, and even decrease inflammation. They’re worth adding to your diet for these advantages.
