There have been many studies conducted to examine the MUFA especially because of its benefits to controlling blood sugar, reduce insulin resistance, and the fight against belly fat. Specific abdominal visceral fat, the kind found dangerous in the stomach and is strongly associated with prediabetes and diabetes.
People with diabetes may be looking for fruits and vegetables, lean meats, fish and healthy grains to meet the daily healthy diet.
Some foods that contain MUFA, as quoted by MSNHealth, Monday (5/12/2011), among others:
1. Oil
Oils that contain unsaturated fats, such as canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil and walnut oil.
Results showed that, people with type 2 diabetes who followed a Mediterranean diet enriched with MUFA have the results of fasting blood sugar levels are lower. Which is sufficient to lower the dose of diabetes medication, or in some cases, can eliminate it altogether.
MUFA also can lower insulin resistance. Decrease in insulin resistance occurs when cells throughout the body stops responding to commands insulin to take sugar from the bloodstream.
According to Swedish scientists, eating foods that contain saturated fats can actually increase insulin resistance. Olive oil also contains antioxidants.
Canola, safflower, sesame, soybean, and sunflower oil are also rich in vitamin E, which can help prevent atherosclerosis and colon cancer.
2. Olive
Some food choices that contain MUFA, among other black olives, black olive tapenade, green olives, and green olive tapenade. Sprinkle sliced olives on top of pasta can cause changes that can deliver a dangerous visceral fat out of the body.
Researchers at Penn State University have conducted a study involving 53 adults who are overweight with low-fat diet packed with carbohydrate or high-fat diet with lots of MUFA.
The results of these studies indicate that, MUFA group visceral fat decreased by 20 percent. Foods that are rich in copper, iron, and vitamin E may protect nerves, thyroid gland, and connective tissues throughout the body.
3. Bean
Some foods that contain MUFA choices can be either almonds, Brazil nuts, natural peanut butter, cashews, dry roasted peanuts, sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, and walnuts.
Before the pre-diabetic condition is metabolic syndrome, a group of conditions that can also cause heart attack, stroke, some cancers, and even dementia.
Few nutrients are rich in fiber, protein, iron, zinc, and vitamin B can help protect the heart, lowers blood pressure, reduce inflammation, and makes a person feel full.
4. Avocado
Avocados are also included in the foods that contain MUFA. Choice of avocados that contain MUFA, such as Florida and avocado Hass avocados. MUFA can help you lose weight because it can be filling.
MUFA-containing foods can also help maintain weight. An international research team has placed more than 300 people with obesity are on a low carb diet, low fat, or MUFA-rich Mediterranean diet.
All study participants lost weight after 5 months, but only the MUFA group was still able to maintain weight loss up to an average after 2 years.
Folate-rich nutrients can help lower heart attack risk. While lutein, zeaxanthin, and beta-carotene is an antioxidant that can help improve eye health and reduce risk of prostate cancer.
Sliced avocado salad can be added to absorb carotenoids from other vegetables. Thereby providing further protection of the body from heart disease and macular degeneration (the leading cause of blindness).
5. Dark chocolate
Brown also includes foods that contain MUFA. Choice of chocolate containing MUFA, among other dark chocolate chips or semi-sweet, shavings, or chunks of chocolate. Incorporate chocolate in the daily diet aiming to keep the chocolate intake by 70 percent or higher.
Experts have recommended total fat intake of 25-35 percent of daily calories with saturated fat no more than 7 percent and MUFA to 20 percent.
Completing the daily diet with antioxidants may keep arteries more flexible and helps increase HDL cholesterol. According to German researchers, HDL can lower blood pressure and sufficient to reduce the risk of stroke by 8 percent and 5 percent of heart attacks.
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