In moderation, not all fat is bad fat. The fats found in vegetable oils, nuts, and avocados can provide many different benefits to the human body.
There are plenty of foods high in monounsaturated fats, like avocados, peanut butter, nuts, and seeds. They are also included in oils such as:
- canola oil
- avocado oil
- olive oil
- peanut oil
- safflower oil
- sesame oil
Monounsaturated fats have many benefits and are healthy to eat in moderation. It’s difficult to find monounsaturated fats in processed food, which is part of the reason processed foods are not healthy options. Monounsaturated fats can easily be found in olive oil, avocados, and nuts. These fats are liquid at room temperature and solidify when chilled.
While there is no difference in the number of calories in any fats, including monounsaturated fats, research has proven time and time again that these fats are healthy to eat in moderation.
Research has shown that including monounsaturated fats in moderation can produce many health benefits:
- Decreased risk of breast cancer. A Swedish study concluded that reversing the intake of polyunsaturated fat and increasing monounsaturated fat shows evidence that monounsaturated fat protects the body for risk of breast cancer.
- Lower risk for heart disease and stroke. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol levels, which lowers your risk of heart disease and stroke.
- Weight loss. Numerous studies show that the move to monounsaturated fats from diets with trans fats and polyunsaturated fats results in weight loss.
- Reduce cholesterol levels. LDL (low-density lipoprotein) levels are lower in individuals consuming more amounts of monounsaturated fats.
- Reduced belly fat. According to the American Diabetes Association eating monounsaturated fats as part of your diet can improve the loss of stubborn belly fat more than high carbohydrate diets. With all of these benefits, how can you not do something good for yourself and try adding some monounsaturated fats in your diet today!