Paleo Diet and Paleolithic Diet Questions & Answers

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Mono-unsaturated fatty acids (MUFA) have been pushed by dieticians for cardiovascular benefits as well as weight loss. The conventional approach is to replace saturated fatty acids (SAFA) with MUFA in the diet. Since modern paleos are presumably not as SAFA-phobic as the general public, is this a good idea for us? Kamal has previously asked a SAFA vs. MUFA question, but he did not get much response regarding the MUFA side of the equation.

I'm particularly interested in the potential benefits and harms of MUFA. Should we be eating more MUFA, less, or does it matter?

edited May 2 2011 at 17:01

asked May 1 2011 at 13:59

Ed♦
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Good question. I have been thinking about this too. – ROB May 1 2011 at 14:02

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As a heavy consumer of macadamia nut oil and avocado, I also wonder about this. – Kamal♦ May 2 2011 at 1:41

Namby Pamby · Accepted Answer · 2011-05-01 19:26:02Z UTC

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That's an excellent question. You beat me to the punch. But what most people don't realize is that PUFA and MUFA come in pairs in most cases. There are very few foods with significant MUFA content vs. negligible PUFA: I believe macadamia nuts are the only exception.

All of the below foods contain MUFAs in high doses. However, their ratios are 5-to-1 to 2-to-1 in MUFA vs. PUFA.

Extra virgin oilve oil
Avacados
Eggs
Herring and other fish

The so called "Mediterranean diet" is supposedly high in MUFA. That's true as long as EVOO, eggs, fish, and avocados are invovled. But there is an upper limit of trying to increase your MUFA with impunity. You'll be increasing your PUFA as well. So it will not be good to, say, go above 4% PUFA while trying to increase your MUFA.

answered May 1 2011 at 19:26

Namby Pamby
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@NP, thanks for your helpful response. You give a maximum MUFA intake guideline (don't go over 4% PUFA), but is there a minimum guideline? Should I go out of my way to add more MUFA to my diet, and why or why not? – Ed♦ May 1 2011 at 21:56

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I don't know if that's necessary. One of the studies cited wasn't designed well, because they focused on the Mediterranean diet vs. a SAD. They tried to replace Saturated Fat with MUFA and Carbs and did a study on that. What did they find? Lower Trigs and LDL with the Med diet. That's predictable. But any increase in MUFA, unless the people were eating pure Hazelnuts or Macadamia nuts would have also meant a proportional increase in PUFA, and possible n-6 imbalance over n-3. In other words, you're probably icnreasing your MUFA dosage at the expense of n-6/n-3 balance. – Namby Pamby May 1 2011 at 22:01

So it could result in inflammation from the imbalance. It's not clean. As you know, there has been negative findings of n-3 in its role in cancer development. n-3 imbalance is probably as harmful if not more than the reverse. Since MUFA is so inextricably linked to PUFA, I don't see the reason for increasing your MUFA. Those who advocate this have never done calorie counting. The key is to minimize your n-6 and minimize your n-3 as well, since they're both very unstable and liable to oxidative damage. In other words, you'll be minimizing PUFA, and in the process also minimize your MUFA. – Namby Pamby May 1 2011 at 22:09

I don't think there has been any evidence which shows Sat Fats are better than MUFA or vice versa. There has not been such a study and if there was, it wasn't designed well --- in other words, mask the effects of increasing MUFA. – Namby Pamby May 1 2011 at 22:10

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MUFA doesn't often come without PUFA? Have you forgotten animal (especially ruminant) fat? – Harfatum May 1 2011 at 22:28

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The Quilt · Answer 2 · 2011-05-01 21:10:33Z UTC

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If you have high mufa diet you had better have a high antioxidant load with it. That is precisely balanced in the mediterrean diet classically. The reason for this is simple. Mufa's are more sensitive to oxidation. This is why avocado brown so fast when cut. Unstable.

answered May 1 2011 at 21:10

The Quilt
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Now why would MUFA be more sensitive to oxidation? More sensitive than the PUFA? Doesn't MUFA have one less bond than the PUFas? – Namby Pamby May 1 2011 at 21:58

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The browning of avocados has nothing to do with mono-unsaturated fatty acids. It is an enzymatic reaction cross-linking phenolic compounds to protect the damaged fruit against microbes. – Matt May 1 2011 at 22:09

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'Tis true. The culprit is exposed enzymes, not fatty acid oxidation. You can't just go around making stuff up to prove your points. Well, technically you can. But it takes away from the fact that you have a lot of actual knowledge and experience, Dr. K. – Kamal♦ May 1 2011 at 22:50

Anyone recommend excluding olive oil(extra virgin, pomace, etc.) due to its potential rancidity/processing/FFA ratio? It sure helps to slide the tuna down the gullet... – PersonMan May 1 2011 at 23:55

MUFAs: beneficial or CW tout?

2 Answers