Monounsaturated Fats | ADIPOQ (rs17300539)

How Your ADIPOQ Gene and MUFAs Affect Metabolism and Weight

Monounsaturated fats, or MUFAs, are healthy fats found in olive oil, avocados, nuts, and seeds. They help lower bad cholesterol, reduce inflammation, and improve insulin response. The ADIPOQ gene makes adiponectin, a hormone that helps regulate metabolism, insulin sensitivity, and fat breakdown. Variations in ADIPOQ can change adiponectin levels and how well your body responds to MUFAs, which can influence weight, body fat distribution, and metabolic health.

What this means for you

Your genotype at rs17300539 in the ADIPOQ gene can alter how much you benefit from eating MUFA-rich foods. Regardless of genotype, eating whole foods, choosing healthy fats, moving regularly, managing sleep and stress, and maintaining a healthy weight are fundamental to metabolic health. Below are practical, consumer-friendly recommendations you can use to get the most benefit from MUFAs.

Practical diet recommendations

Choose MUFA-rich foods: extra virgin olive oil, avocados, almonds, macadamia nuts, cashews, and high-oleic sunflower or safflower oils.
Use MUFAs in place of saturated and trans fats: swap butter and palm oil for olive oil or avocado when cooking or dressing salads.
Focus on whole food sources: pair nuts and avocado with vegetables, whole grains, or lean protein to improve fullness and blood sugar control.
Balance fats: include a source of omega-3 fats such as fatty fish, walnuts, or algae oil to optimize anti inflammatory effects.
Portion mindful: nuts and oils are calorie dense. Typical servings: 1 tablespoon olive oil, 1/4 avocado, or a small handful of nuts.
Limit processed foods: reduce intake of refined carbs and sugary drinks which can blunt MUFA benefits on weight and insulin sensitivity.

Supplements and targeted nutrients

Omega-3 supplements (EPA and DHA) can complement MUFAs to support inflammation and insulin sensitivity.
Vitamin D if levels are low supports metabolic health and may interact with adipose tissue function.
Magnesium supports glucose metabolism and sleep quality; consider if dietary intake is low.
Probiotics or fermented foods can support gut health and metabolic regulation.

Lifestyle recommendations

Regular physical activity: combine aerobic exercise with resistance training to improve insulin sensitivity and boost fat burning.
Sleep: aim for consistent, restorative sleep to support hormones that regulate appetite and metabolism.
Stress management: practices like mindfulness, breathing exercises, and light movement reduce chronic stress that can lower adiponectin.
Weight management: gradual, sustainable weight loss if overweight can improve adiponectin and insulin sensitivity.

Tests to consider discussing with your clinician

Lipid panel to track cholesterol and triglyceride response to dietary changes.
Fasting glucose and insulin, or HOMA-IR, to assess insulin sensitivity.
Hemoglobin A1c for longer term blood sugar control.
High sensitivity C reactive protein for systemic inflammation.
Optional: adiponectin level if your clinician thinks it will add value to management decisions.

Genetic interpretations

Two effect alleles (GG) — lower adiponectin and reduced MUFA benefit

Your GG genotype at rs17300539 is associated with lower adiponectin levels and a smaller metabolic response to MUFA intake. While MUFA foods such as olive oil, avocados, and nuts remain heart healthy, you may not experience the same degree of improvement in cholesterol, inflammation, or insulin sensitivity as others.

Recommendations if you have GG:

Prioritize overall dietary pattern: Mediterranean style eating with abundant vegetables, whole grains, legumes, lean protein, and MUFAs.
Combine MUFAs with omega 3 sources and fiber to amplify anti inflammatory and insulin sensitizing effects.
Increase emphasis on physical activity and resistance training to improve adiponectin action and metabolic health.
Target weight loss if indicated, since reducing excess body fat often raises adiponectin and improves metabolic response.
Monitor metabolic labs and work with your clinician to adjust diet and lifestyle efforts if improvements are limited.

One effect allele (AG) — moderate MUFA benefit

With the AG genotype you likely have an intermediate adiponectin profile and a moderate positive response to MUFA-rich foods. Including MUFAs as part of a balanced diet can support weight management and metabolic health.

Recommendations if you have AG:

Include MUFA sources daily while keeping calories in balance for weight control.
Pair MUFAs with lean protein, fiber, and vegetables for better blood sugar and satiety benefits.
Maintain regular aerobic and resistance exercise to complement dietary benefits.
Consider omega 3 supplementation and ensure adequate vitamin D and magnesium for overall metabolic support.
Check routine labs like lipid panel and HbA1c as you make dietary changes to confirm expected improvements.

No effect alleles (AA) — higher adiponectin and strong MUFA benefit

The AA genotype is associated with higher adiponectin levels and a strong beneficial response to MUFA-rich diets. MUFAs from olive oil, avocados, nuts, and seeds are likely to give you measurable improvements in cholesterol, inflammation, and blood sugar control, supporting weight management goals.

Recommendations if you have AA:

Make MUFAs a central part of a healthy dietary pattern, replacing saturated and trans fats where possible.
Keep portion sizes in mind, and combine fats with fiber and protein to maximize metabolic benefits.
Continue regular exercise, sleep, and stress management to sustain high adiponectin function.
Use periodic lab monitoring to track continued good response and adjust diet or activity if needed.

PlexusDx disclaimer

PlexusDx provides education about genetic predispositions only. This information is not medical advice. Always discuss genetic results, dietary changes, supplements, and testing with your healthcare provider before making medical or health decisions.