Description of omega-9
Omega-9 fats are also known as monounsaturated fats.
In fact, the chain of carbon atoms that make up their molecule contains a single double bond, unlike polyunsaturated fatty acids (omega-3 and omega-6), which contain two or more.
The most important omega-9 fatty acid is oleic acid.
The body can make omega-9s from saturated fats.
It can also extract them directly from various foods, including olives and olive oil.
Oils rich in monounsaturated fats can withstand heat because they have a high smoke point.
This makes them ideal for cooking.
Non-extra virgin olive oil (cheap) and refined rapeseed oil are the best choices for cooking on the stove.
They are ideal for sautéing vegetables or cooking meat.
They can also be used for baking.
Virgin olive oil has a smoke point of 216°C and above, while extra virgin olive oil has a smoke point of 190°C.
As the smoke point of extra virgin olive oil is lower than that of virgin or light olive oil, it is better to save extra virgin olive oil for salad dressings.
Rapeseed oil has a smoke point of 240°C.
Although it contains mainly omega 9, olive oil also contains other fatty acids, like all natural fats.
On average, it contains 76% monounsaturated fat (omega 9), 9% polyunsaturated fat (omega 6) and 15% saturated fat.
The profile of corn oil, for example, is quite different: 25% monounsaturated fat, 62% polyunsaturated fat and 13% saturated fat.
Indications
Reduced risk of cardiovascular disease, reduced risk of type 2 diabetes and metabolic syndrome.
Dosage
Half of the fat we eat should come from omega-9 fats.
Food sources
Food - portion - g
- Macadamia nuts - 60ml (1/4 cup) = 18-20g
- Hazelnuts, almonds, pecans - 60ml (1/4 cup) = 11-14g
- Sunflower oil, rich in oleic acid - 15ml (1 tbsp) = 12g
- Safflower oil, rich in oleic acid - 15ml (1 tablespoon) = 10g
- Olive oil - 15ml (1 tablespoon) = 10g
- Avocado - ½ avocado (100g) = 10g
- Rapeseed oil - 15ml (1 tablespoon) = 9g
- Cashews, pistachios - 60ml (1/4 cup) = 8-9g
- Peanuts - 60ml (1/4 cup) = 7-9g
- Peanut oil - 15ml (1 tablespoon) = 6g