12 Amazing Benefits of Unsaturated Fats & Protein in a Diet

Unsaturated fat in a diet is beneficial and the right amount of protein would be cherry on top, both of them provide energy, nutrition, and incredible benefits.

Certain types of fat in your diet can be good for you and the right amount of protein to go along with that can also be beneficial. A diet rich in unsaturated fats and protein will give you almost everything you need in terms of energy and nutrition. But make sure to include plenty of foods rich in fiber and carbs in your diet as well. Here are the 12 amazing benefits you get from such a diet.

12 Amazing Benefits of Unsaturated Fats & Protein in a Diet

1. A Reduced Risk of Cardiovascular Disease

Eating a diet high in protein and monounsaturated fat was found in one study to decrease the risk of cardiovascular disease in obese subject which was to some extent a result of weight loss from such a diet and partially because such a diet can both reduce overall body fat and LDL cholesterol levels.

2. Reduced Risk of Diabetes

A study published in the International Journal for Vitamin and Nutrition Research found that those following a diet high in unsaturated fat along with high protein content had a 9-year reduced risk of developing diabetes when compared to other similar diets.

3. Better Weight Loss

Better Weight Loss

Unsaturated fatty acids were found to improve body composition in animal models. These fatty acids seem to influence the storage of lipids inside muscles. Polyunsaturated fatty acids (PUFAS) abundantly found in fish are the best type of fatty acids for weight loss.

4. Increase Feelings of Satiety

High protein diets are now increasingly becoming popular among weight-loss regimens due to their ability to keep you feeling fuller for longer. Protein also keeps blood glucose levels balanced which also contributes to feelings of satiety which is, of course, important when trying to lose weight.

5. Improved Vitamin Absorption

Some fat-soluble vitamins like vitamins A, vitamin D, E, and K are better absorbed in the intestines with unsaturated fat. These vitamins are stored in fatty tissue and in the liver. You also need to be careful with your intake of these vitamins as too much can lead to vitamin toxicity.

6. Healthy Energy Sources

Carbohydrates, fats, and protein are macronutrients that are the main source of energy from food. Eating less than your usually daily caloric intake of these nutrients results in weight loss while eating more results in weight gain. Studies show that both protein and unsaturated fats are the healthiest and best sources of energy for the human body.

7. Better Body Composition

Better Body Composition

Studies show that a low glycemic load diet has a favorable effect on body composition. This means that eating a diet with plenty of protein and unsaturated fats alongside low glycemic load carbohydrates resulted in less body fat and more muscle mass.

8. Good for Brain Health

Eating lots of protein along with unsaturated fat is beneficial for overall brain health. Our body needs adequate amounts of dietary protein and fatty acids to support enzyme activity and cell communication between cells in the brain. Omega-3 fatty acids which are a type of unsaturated fatty acids are an important part of brain composition and that can only be obtained from food sources such as fish.

9. Anti-inflammatory Benefits

Anti-inflammatory Benefits

Inflammatory diseases may partly be a result of poor dietary choices such as eating too much refined carbs, trans and saturated fat, and too little antioxidants. On the other hand, choosing healthy sources of carbohydrates, proteins, and unsaturated fat alongside plenty of physical activity is a proven way to fight inflammation as explained in an article published in Science Direct.


*All individuals are unique. Your results can and will vary.

10.Better Memory Functioning

As explained in an article from Harvard Health Publications, unhealthy diets high in saturated fat cause poor working and long-term memory according to some studies and may even lead to the development of Alzheimer’s in genetically predisposed individuals. Controlling your blood lipids, sugar, and blood pressure with a healthy protein and unsaturated fat diet is another factor that makes for better memory.

11. Better Sleep Quality

Replacing saturated fat with unsaturated fat may help you sleep better according to some studies. A study published in the Journal of Environmental Pathology, Toxicology and Oncology found that mice given unsaturated fat slept twice as long as did mice fed saturated fat. The same was true for protein quality. The study concluded that a diet enriched with high-quality protein and unsaturated fat may be beneficial for sleep.

12. Good for Joint Health

A review of the studies of dietary composition in the development of joint health problems found that unsaturated fatty acids decreased markers of inflammation in rheumatoid arthritis while a diet high in protein reduced the risks of hip dysplasia and osteoarthritis in animal models. Unfortunately, protein may promote inflammation in those susceptible to rheumatoid arthritis.

Dieting Right: Protein Rich Vegetables & Benefits

You May Also Want To Read – New Findings May Explain The Advantages Of Polyunsaturated Fat


A diet rich in protein and unsaturated fat may offer some great nutritional and health benefits. With the addition of dietary fiber and micronutrients to go along with adequate levels of physical exercising, this diet will help support your overall health. Just make sure to keep your diet balanced and you will see the benefits in no time.



Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis

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