January 11, 2011 at 6:35 pm Leave a comment

Did you ever hear of MUFAs before? Well now you have.

MUFAs stands for “monounsaturated fatty acids”. Most of don’t know what monounsaturated fatty acids are either. They’re good fats that we find in several foods like nuts, seeds and avocados.

The list of MUFA foods is:

  • Nuts like almonds, walnuts, pecans, hazelnuts/filberts, Brazil nuts, pistachios, Macadamia nuts
  • Peanuts
  • Peanut Butter
  • Almond Butter
  • Soy Nut Butter
  • Soy Nuts/Soy Beans
  • Avocados
  • Avocado Oil
  • Olives
  • Olive Oil
  • Sunflower Seeds
  • Sunflower Oil
  • Canola Oil
  • Sesame Seeds
  • Sesame Seed Oil
  • Tea Seed Oil/Tea Oil

MUFAs help us lose weight. In the 80s/90s people were told to reduce the fat in their diets in order to lose weight, lower cholesterol, blood pressure and reduce the risk of heart disease.  But recent studies have showed that eating the “healthy fats” such as MUFAs help losing weight.

There’s a growing research about the fact that MUFAs could be useful for diseases such as Diabetes II , heart disease, stroke and types of cancer.

How much MUFAs should we eat?

There’s no official recommendation of  how much MUFAs  but the USDA recommends eating less than 20 grams of MUFAs a day.

What are the health risks of MUFAs?

But at the end we should consume MUFAs in moderation just like any other food and make sure we eat a variety of food everyday.

Including MUFAs in our diet can help us feel more satisfied after eating. This is why some should be included in every meal.

Being careful is a must though because we shouldn’t forget that they are fats and we can eat hundreds of calories consuming only a small amount of them. So don’t trust MUFAs until you see what your body’s reaction is to them.

At the end of the day, it’s the amount of calories you eat that ultimately results in fat gain or loss 😉

Cheers xoxo




Entry filed under: Nutrition.

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