What are MUFAs, and should I include them in diet?

If you have watched on television, read in magazines, or surfed the internet to know what is  MUFA  and why should you chose MUFA diet?

What is MUFA?

MUFA is simply a short name for monounsaturated fatty acids found in plant-derived foods. MUFAs fall into five primary categories: oils, nuts and seeds, avocadoes, chocolate, and olives. Examples of foods made up of these fatty acids include: 

Avocados, 
Nuts, such as almonds, cashews, pecans and macadamias, 
Nut butters, 
Olive oil, 
Olives, 
Peanut oil.
Flax oil
Sunflower oil
Canola oil
Green olives
Almond butter
Peanut butter
Chocolate chips
Avocadoes
Seeds
Macadamia nuts
Dark chocolate
Peanuts
Soybeans
Tahini
Pesto sauce

MUFAs

These "good fats" help lower LDL cholesterol and raise HDL cholesterol. In addition, fats are fillers, which satisfies your hunger longer. Assuming you do not give in to emotional eating, this increased satiation encourages you to naturally eat fewer calories without feeling hungry or deprived.


What is MUFA diet?

MUFA diet is known for its magical ability to shed excess abdominal weight. So, what exactly is a MUFA and how can it help you lose weight?

Although it is not yet entirely clear why a MUFA diet is effective at targeting belly fat, it does appear to work. According to a study appearing in the American Diabetes Association's journal, a diet rich in MUFAs is more effective than a high carb diet for reduction of belly fat.

Also consuming monounsaturated fatty acids may help lower your risk of heart disease by improving risk factors. 

For instance, MUFAs may lower your total and low-density lipoprotein (LDL) cholesterol levels but maintain or increase high-density lipoprotein (HDL) cholesterol. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

MUFAs are a central part of the heart-healthy Mediterranean diet. But even if you don't follow a Mediterranean-style diet, you can include more of these MUFA-rich foods in your diet.Just don't go overboard. All fats, including MUFAs, are high in calories, so use MUFAs only in moderation. 

Consume MUFA-rich foods instead of other fatty foods, not in addition to them. The Dietary Guidelines for Americans recommend that fat make up no more than 20 to 35 percent of your daily calories.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go�and keep going. Protein in food is broken down into the 20 amino acids that are the body�s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily

Protein Rich Foods

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources�such as beans, nuts, seeds, peas, tofu, and soy products�will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.