Whats the difference between monounsaturated and polyunsaturated fats

Unsaturated vs. Saturated Fats

What are fats and fatty acids?

Fats are a group of chemical compounds that contain fatty acids. Energy is stored in the body mostly in the form of fat. Fat is also needed in the diet to supply essential fatty acids that are substances essential for growth but not produced by the body itself. The terms fat and fatty acids are frequently used interchangeably.

What are the main types of fatty acids?

There are three main types of fatty acids: saturated, monounsaturated and polyunsaturated. All fatty acids are chains of carbon atoms with hydrogen atoms attached to the carbon atoms. 

A saturated fatty acid has the maximum possible number of hydrogen atoms attached to every carbon atom. It is therefore said to be "saturated" with hydrogen atoms, and all of the carbons are attached to each other with single bonds. 

In some fatty acids, a pair of hydrogen atoms in the middle of a chain is missing, creating a gap that leaves two carbon atoms connected by a double bond rather than a single bond. Because the chain has fewer hydrogen atoms, it is said to be "unsaturated." A fatty acid with one double bond is called "monounsaturated" because it has one gap. Fatty acids having more than one gap are called "polyunsaturated." 

The fat in foods contains a mixture of saturated, monounsaturated and polyunsaturated fatty acids. In foods of animal origin, a large proportion of fatty acids are saturated. In contrast, in foods of plant origin and some seafood, a large proportion of the fatty acids are monounsaturated and polyunsaturated. The structure of saturated and unsaturated chemical bonds looks like the diagram below.

Fatty Acids Information

Where are they found?

Saturated fats

Saturated fat is found mostly in foods from animals and some plants.Saturated fats are usually solid at room temperature.

Foods from animals

These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Foods from plants

These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Polyunsaturated and monounsaturated fats 

Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants.

Polyunsaturated fats

These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils. These fats are usually liquid at room temperature and in the refrigerator.

Monounsaturated fats

These include canola, olive and peanut oils, and avocados. These fats remain liquid at room temperature but may start to solidify in the refrigerator.

Can Bad Fats Be Good? Edinformatics takes a look at Omega-7 (Palmitoleic Acid). 

Source: CFSAN Office of Nutritional Products, Labeling and Dietary Supplements

Fats and fatty acids are essential for your body! Although fats sometimes get a bad association, they play roles in almost all of the processes in your body, so some fat is needed in your diet everyday. Fatty acids are basic units of fat molecules, containing carbon, hydrogen and oxygen. There are about 16 different fatty acids. Each one is has slight differences in structure and each has many jobs in the body. When you consume fats ,they break down into glycerol and fatty acids and then they are converted to other lipids to be utilized by your body.

Fats can be saturated or unsaturated, depending on how many hydrogen atoms link to each carbon in their chemical chains. The more hydrogens attached to the chain, the more saturated the fatty acid will be. If there are hydrogen atoms missing, the fatty acid is considered unsaturated. Unsaturated fatty acids fall into two categories: monounsaturated and polyunsaturated. All foods with fats contain a varying mixture of saturated, monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered to be more health beneficial than saturated fats or trans fats.

Monounsaturated fatty acids (MUFAs) are fatty acids that are missing one hydrogen pair on their chain. They are associated with lowering LDL cholesterol and total cholesterol while at the same time increasing the production of the 'good' cholesterol, HDL cholesterol. You find monounsaturated fats in vegetable oils like canola, peanut and olive oil, as well as in nuts. These fats are usually liquid at room temperature.

Polyunsaturated fatty acids (PUFAs) are missing two or more hydrogen pairs on their fatty acid chains. They trigger lower blood/serum cholesterol as well as lower LDL and HDL production. You can find these fats in vegetable oils like corn, sesame, sunflower, safflower and soybean, as well as in fatty fish. These fats are usually liquid at room temperature.

Omega-3 fatty acids are also polyunsaturated fats. These fatty acids are found primarily in seafood, like high fat mackerel, albacore tuna, sardines, salmon, lake trout, as well as in flaxseed oil, walnuts, soybean oil and canola oil. Your body uses the alpha-linolenic acid found in the non-meat sources and converts it to omega-3s. Omega-3s are associated with improving immunity, rheumatoid arthritis, vision, brain function and heart health. Specifically, omega-3s are linked to lowering triglyceride levels in the body and total cholesterol levels. It is recommended that you consume omega-3 foods frequently. Consider making fish a regular part of your diet, and consume fatty fish twice per week for omega-3 benefits.

Omega-6 fatty acids found in vegetable oils are also PUFAs. These are also associated with reducing cardiovascular disease risk by lowering LDL cholesterol levels. However, they may also lower HDL levels. Main sources for omega-6s are vegetable oils, nuts and some whole-grain products.

These fats should fill up most of your daily recommended needs at about 20-35 percent of your total caloric intake. MUFAs and PUFAs both provide about the same amount of calories as any other fat, 120 calories per tablespoon, or 9 calories per gram. Additionally, both do not contain any cholesterol and are often the largest source for vitamin E in the diet. However, it can be a challenge to tell which foods have PUFAs, MUFAs, omega-3s or 6s because they are not required to be listed separately on labels, although some companies do so voluntarily.

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Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.

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