Feb 14, 2023
MUFA and PUFA : The Nutritional Tag Team
What Are MUFA and PUFA?
People post-Covid have been extra cautious about their health and their general well-being. From choosing to eat the right food, to cooking with the correct utensil, and selecting the best oil for their family. All the aspects of home cooking are fine-tuned.
We have realized the threat of lifestyle diseases and their increased risk. Heart attacks, strokes, cancer, and diabetes are common occurrences these days. The one major aspect that is under scrutiny is the oil used in cooking. There are many misconceptions when it comes to oil, fat, and fatty acids. We believe that fats will lead to weight gain and ultimately we will be prey to lifestyle diseases.
Let us clear the misconceptions regarding oil and fats and know more about fatty acids.
A balanced diet consists of 3 macronutrients – fats, carbohydrates, and proteins. These macronutrients are needed for the growth and proper functioning of the body and metabolism. Fats consist of Saturated fatty acids and unsaturated fatty acids. Saturated fatty acids (SFA) consumed in excess lead to negative health effects. It is found in animal-based food like beef, pork, poultry, full-fat dairy products, and eggs.
Unsaturated fatty acids are essential for the body and they keep the heart and body healthy. Good fatty acids are of 2 types Monounsaturated fatty acids (MUFA) and Polyunsaturated fatty acids (PUFA). MUFA has one type of unsaturated carbon in its molecule whereas poly has more than 2 or more carbon bonds in its molecules. It is a healthy lipid molecule.
MUFA is found in oils, dairy, products, seeds, and nuts. Plant oils are found in a liquid state at room temperature and it solidifies when the temperature is cold. Sunflower oil has 85% MUFA. The other sources of MUFA are almonds, peanuts, sesame, and grapeseed.
PUFA can be found in walnut, sunflowers seeds, flax, and poppy seeds.
Benefits of MUFA and PUFA
- It increases good cholesterol or HDL in the bloodstream
- It reduces bad cholesterol or LDL. Bad cholesterol clogs the blood vessels and makes them narrow. This could lead to one having a stroke or heart attack
- It helps to reduce the risk of heart diseases
- It helps to improve insulin sensitivity. The body is able to manage blood sugar levels and helps in metabolism
- It reduces the risk of diabetics
- Omega 3 present in fatty acids has strong anti-inflammatory properties
- It lowers the risk of Alzheimer’s
- It can improve vision and boosts brain health
- Omega 3 fatty acids also help in the development of the fetus
Is There Any Difference Between MUFA and PUFA?
There is a difference in the chemical composition of MUFA and PUFA. But health wise both give the same health benefits. It lowers blood cholesterol levels and reduces the risk of stroke or heart attacks.
Optimum Usage of MUFA and PUFA
The best way to balance MUFA and PUFA sources in the food is to use cold-pressed oils while cooking. Anything in excess is bad, so a balanced diet cooked in healthy oil will bring positive changes in your mental and physical health. It is best to reduce the usage of refined oils and switch to cold-pressed oils extracted using traditional methods. Don’t be scared of fats – fats and unsaturated fatty acids are good for your health!
The groundnut oil produced at Sattvishtik Wellness Farms adopts the cold-pressed technique of oil extraction. The finest groundnut is sourced from the organic farms of Gujarat. The cold-pressed technique ensures the nutrients are retained in the oil. A wooden presser is used to crush the nuts and extract oil. Cold-pressed oil has a high amount of MUFA and PUFA. In Sattvishtik groundnut oil you will find MUFA 4.08 gms and PUFA 29.60 gms. Our oil can be used for cooking and also for topical application. Since the oil retains moisture, it is recommended to use it on the skin and prevent dryness caused due to cold weather and aging.
We have the finest quality oil. You can try our cold pressed groundnut oil in 1 liter or 5 or 15 liters packaging. For further details, email us or leave a comment.