Monounsaturated fat in food

Monounsaturated fats can be found mainly in certain vegetable and nut oil, including olive, peanut, and canola. Monounsaturated fat like oleic acid can be found in almond, pistachio, pecan, avocado, hazelnut, cashew and macadamia oils as well as in the membranes of plant and animal cell structures.

A number of studies show that saturated fat significantly worsens insulin-resistance, while monounsaturated and polyunsaturated fats improve it through modifications in the composition of cell membranes. Shifting from a diet rich in saturated fat acids to one rich in monounsaturated fat improves insulin sensitivity in healthy people.

Large amounts of monounsaturated fat lower plasma total and LDL levels when compared with saturated fat. Unlike polyunsaturated oils, monounsaturated fat did not lower the plasma HDL cholesterol level.
Monounsaturated fat in food