Oils high in monounsaturated fats include olive, canola, peanut, avocado and almond oil. However, only olive, coconut, and peanut should be considered for cooking purposes. Canola oil has seen a lot of bad pressfor several reasons including claimed negative health effects. Most of these claims are unsupported at this time.
Monounsaturated Oils can help with the following
Multiple Sclerosis / Risk
A minimum of 20gm (4 teaspoons) and a maximum of 50gm (10 teaspoons) per day is recommended as part of the Swank Diet for Multiple Sclerosis sufferers. Persons with MS should use mainly olive oil (monosaturated fat) in conjunction with fish oils to provide most of their fat intake.
Immune System Imbalance (TH2 Dominance)
Oils such as olive, hazelnut, coconut can enhance TH1 cytokines which help balance the immune system. The adult therapeutic dose may be in the range of 4 tablespoons daily. Monounsaturated fats found in olive and hazelnut oils reduce TNF and increase IgA levels.
Rheumatoid Arthritis
Researchers found that people who used the most olive oil were significantly less likely to develop rheumatoid arthritis than people who consumed the least. [American Journal of Clinical Nutrition: November 1999;70: pp.1077-1082]
Gallbladder Disease
Studies have shown oils high in monounsaturated fats such as olive, canola, peanut, avocado and almond oil to be beneficial for the prevention of gallstones.
Increased Risk of Coronary Disease / Heart Attack
The use of monounsaturated oils such as olive oil may be more protective than a low fat diet. Use olive oil or coconut oil exclusively when frying. Avoid the use of hydrogenated fats (they contain trans-fatty acids) which may be worse than saturated fats in contributing to heart disease.
Key
| May do some good |
| Likely to help |