Monoküllastumata

Monoküllastumata, commonly referred to in nutrition as monounsaturated fats (MUFA), describes fats whose fatty acids contain a single carbon–carbon double bond. In dietary contexts, MUFAs are valued as a healthier class of fats that can influence blood lipid levels and overall cardiovascular risk when they replace saturated fats.

Chemically, a monounsaturated fatty acid has one degree of unsaturation due to one double bond in its hydrocarbon chain. The most abundant MUFA in the human diet is oleic acid, found notably in olive oil, canola oil, and many nuts and seeds. MUFAs are typically liquid at room temperature but become more solid when chilled; they are often present in foods that are central to Mediterranean-style eating patterns.

Health effects and dietary role: Replacing saturated fats with MUFAs has been associated with improved lipid profiles, including lower LDL cholesterol and, to a lesser extent, higher HDL cholesterol. Such substitutions are linked with a reduced risk of cardiovascular disease in several studies, particularly when part of an overall dietary pattern that emphasizes plant-based foods, fiber, and other unsaturated fats. While MUFAs are beneficial, they are not a stand-alone cure; total dietary quality and energy balance play essential roles in health outcomes.

Common dietary sources include olive oil, canola oil, peanut oil, avocados, and a variety of nuts and seeds. In nutritional guidelines, MUFAs are encouraged as part of replacing saturated fats with unsaturated fats, rather than increasing total fat intake.

Etymology and usage: The term monoküllastumata reflects the Estonian designation for fats with a single double bond, used in nutrition to distinguish monounsaturated fats from saturated and polyunsaturated fats.