- Hooper L et al, 2015, Effect of cutting down on the saturated fat we eat on our risk of heart disease Cochrane
- 2002, Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III), p.3263, Circulation
- Essential Fatty Acids Linus Pauling Institute
- Mozaffarian D et al, 2010, Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials PubMed
- Siri-Tarino PW et al, 2010, Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients PubMed Central
- Schwab U et al, 2014, Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review PubMed Central
- Risérus U et al, 2009, Dietary fats and prevention of type 2 diabetes PubMed Central
- Jakobsen MU et al, 2009, Major types of dietary fat and risk of coronary heart disease: A pooled analysis of 11 cohort studies NutritionEvidenceLibrary.gov
Polyunsaturated Fatty Acids (PUFA)
What are polyunsaturated fatty acids?
Polyunsaturated fatty acids (PUFA) contain 2 or more unsaturated (double) bonds between the carbon atoms. Two main PUFA subgroups are:
- Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic (EPA) and docosahexaenoic acid (DHA)
- Omega-6 fatty acids: linoleic acid (LA), conjugated linoleic acid (CLA), arachidonic acid (AA)
PUFA Health Benefits
PUFA Intake and LDL Cholesterol
Replacement of some of saturated fats with polyunsaturated fats, mainly an omega-6 linoleic acid, can result in a decrease of total and LDL cholesterol levels and increase of HDL/LDL ratio [3,5,6].
PUFA Intake and Heart Disease
There is SOME EVIDENCE from systematic reviews of studies that replacing some of the saturated fats with polyunsaturated fats is associated with up to 17% decrease of risk of heart disease and stroke, but not with decreased risk of death from heart disease [1,2,4,5,8].
PUFA Intake and Diabetes
There is SOME EVIDENCE that replacing some of saturated fat with polyunsaturated fat can reduce the risk of diabetes mellitus type 2 [7].
Lipids
- FATTY ACIDS
- Saturated
- Monounsaturated
- Polyunsaturated
- Short-chain fatty acids (SCFAs)
- Medium-chain fatty acids (MCFAs)
- Long-chain fatty acids (LCFAs)
- Very long-chain fatty acids (VLCFAs)
- Monoglycerides
- Diglycerides
- Triglycerides
- Fructose
- Galactose
- Glucose
- Isomaltose
- Isomaltulose
- Lactose
- Maltose
- Mannose
- Sucrose
- Tagatose
- Trehalose
- Trehalulose
- Xylose
- Erythritol
- Glycerol
- Hydrogenated starch hydrolysates (HSH)
- Inositol
- Isomalt
- Lactitol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
- Fructo-oligosaccharides (FOS)
- Galacto-oligosaccharides (GOS)
- Human milk oligosaccharides (HMO)
- Isomalto-oligosaccharides (IMO)
- Maltotriose
- Mannan oligosaccharides (MOS)
- Raffinose, stachyose, verbascose
- SOLUBLE FIBER:
- Acacia (arabic) gum
- Agar-agar
- Algin-alginate
- Arabynoxylan
- Beta-glucan
- Beta mannan
- Carageenan gum
- Carob or locust bean gum
- Fenugreek gum
- Galactomannans
- Gellan gum
- Glucomannan or konjac gum
- Guar gum
- Hemicellulose
- Inulin
- Karaya gum
- Pectin
- Polydextrose
- Psyllium husk mucilage
- Resistant starches
- Tara gum
- Tragacanth gum
- Xanthan gum
- INSOLUBLE FIBER:
- Cellulose
- Chitin and chitosan
- Vitamin A - Retinol and retinal
- Vitamin B1 - Thiamine
- Vitamin B2 - Riboflavin
- Vitamin B3 - Niacin
- Vitamin B5 - Pantothenic acid
- Vitamin B6 - Pyridoxine
- Vitamin B7 - Biotin
- Vitamin B9 - Folic acid
- Vitamin B12 - Cobalamin
- Choline
- Vitamin C - Ascorbic acid
- Vitamin D - Ergocalciferol and cholecalciferol
- Vitamin E - Tocopherol
- Vitamin K - Phylloquinone
- Curcumin
- FLAVONOIDS:
- Anthocyanidins
- Flavanols: Proanthocyanidins
- Flavanones: Hesperidin
- Flavonols: Quercetin
- Flavones: Diosmin, Luteolin
- Isoflavones: daidzein, genistein
- Caffeic acid
- Chlorogenic acid
- Lignans
- Resveratrol
- Tannins
- Tannic acid
- Alcohol chemical and physical properties
- Alcoholic beverages types (beer, wine, spirits)
- Denatured alcohol
- Alcohol absorption, metabolism, elimination
- Alcohol and body temperature
- Alcohol and the skin
- Alcohol, appetite and digestion
- Neurological effects of alcohol
- Alcohol, hormones and neurotransmitters
- Alcohol and pain
- Alcohol, blood pressure, heart disease and stroke
- Women, pregnancy, children and alcohol
- Alcohol tolerance
- Alcohol, blood glucose and diabetes
- Alcohol intolerance, allergy and headache
- Alcohol and psychological disorders
- Alcohol and vitamin, mineral and protein deficiency
- Alcohol-drug interactions