The MUFAs have a bit more structural variation than saturated fat, but much less controversy. Almost everyone these days seems to agree that olive oil is good for you. The only MUFA that is controversial these days is erucic acid, found in canola oil and in traces in other oils.
Palmitoleic acid, HC16H29O2
Palmitoleic acid, HC16H29O2
Palmitoleic acid is a relatively rare fat, only reaching high concentrations (>10% total fat) in obscure oils like macadamia and sea buckthorn. Egg yolks also have a fair amount, at about 8% of fats. Among omega-7 fatty acids--omega-7 meaning that the double bond is on the seventh carbon from the end of the chain--it is the most prevalent in nature. Palmitoleic acid has some interesting properties; its benefits may include improving insulin sensitivity and preventing weight gain (at least in mice).
Oleic acid, HC18H33O2
Oleic acid, HC18H33O2
Oleic acid is the most commonly occurring monounsaturated fat, named after olive oil, which is up to 80% oleic acid. In nature, oleic acid is even more commonly occurring than palmitic acid. Like palmitoleic acid, oleic acid is credited with anti-inflammatory effects. It slightly reduces LDL cholesterol compared to carbohydrate, and may reduce blood pressure. Although stearic acid has an extremely similar effect on lipid profiles as oleic acid, it does not reduce blood pressure.
Oleic acid is considered an omega-9 monounsaturated fat, because the double bond is nine carbons away from the end of the molecule.
Erucic acid, HC22H41O2
Oleic acid is considered an omega-9 monounsaturated fat, because the double bond is nine carbons away from the end of the molecule.
Erucic acid, HC22H41O2
Erucic acid is the only MUFA not rumored to be good for the cardiovascular system, since it has been shown to have negative effects in high doses when fed to nonhuman animals. Like oleic acid, it is an omega-9 fat. The oil highest in erucic acid is canola oil; however, it is not considered a health risk. Canola is controversial mainly because of the extensive refining needed to render the oil edible. The deodorization process involves harmful compounds and high temperatures, which is why I avoid canola oil.