The acronyms for Monounsaturated Fatty Acids and Polyunsaturated Fatty Acids (MUFA's and PUFA's) are so much more fun than the full term - it makes you want to go and talk with people about MUFA's and PUFA's all the time!
Many people wonder what the difference actually is between these two groups of fats, and how significant that even is. Today we can answer all those questions, and more...
The term 'unsaturated' in the title refers to the chemical structure of the complex fatty acid molecule. Saturated fatty acids have no 'spare' carbon bonds - so every atom of carbon in the chain is tightly bound to other atoms of carbon or hydrogen. Unsaturated fatty acids have one (for Monounsaturated) or more than one (for Polyunsaturated) carbon atom with a double bond to another carbon atom. This makes a kink in the fatty acid chain and makes them generally liquid at room temperature.
| MUFA's | PUFA's | |
| Chemical structure | Contains one double carbon bond | Contains multiple double carbon bonds |
| Health benefits | Supports heart health | Supports brain function |
| Improves insulin sensitivity | Reduces inflammation | |
| High in anti-oxidants (Vit E) | ||
| Essential status | Body can produce some (diet is main source) | Essentially fatty acids - the body cannot produce |
| Also known as... | Omega-3 and Omega-6 (see below) | |
| Top food sources | Olive oil, avocados, nuts | Fatty fish, walnuts, flax seeds |
| Top nut sources (in order high-low) | Macadamias, hazelnuts, Pecans, Almonds, cashews, sesame seeds, pumpkin seeds | For omega-3: Walnuts, pecans, hazelnuts, macadamias, almonds |
Omega-3 and Omega-6 Fatty Acids
Omega-3 and omega-6 are both PUFA's. Omega-6's are generally somewhat demonised (but not nearly as much as our poor friend, the saturated fat!) while omega-3's are seen as the healthy, anti-inflammatory one. As ever, there is slightly more to this story that the over-simplified headlines!
See my next blog entry for the breakdown of omega-3's and omega-6's!
Sources:
Everyday health : iwilife : 33 science : verywellhealth : thisvsthat :