[5] FATS Flashcards
- Also known as fatty acids or lipids
- Greasy substances that are not soluble in water
Fats
Fats are more concentrated sources of energy than ____
CHO
Fat has (1) ____ per gram, more than (2) ____ the number of calories in carbohydrates and protein
(1) 9 calories
(2) 2 times
Fats are called ____ depending on how much of each type of fatty acid they contain
saturated or unsaturated
Importance of Fat
- (1) ____
- Carries (2) ____
- (3) ____
- Help the body use (4) ____
- Support (5) ____
- Deposits of fats in the body serve to (6) ____
- (7) ____
(1) Source of energy
(2) fat soluble vitamins ADEK
(3) Wound healing
(4) protein & carbohydrate more efficiently
(5) cell growth
(6) support & cushion vital organ & to provide insulation
(7) Hormone production
Classification of Fats
- On the basis of ____
- On the basis of ____
- On the basis of ____
(1) chemical composition
(2) requirement
(3) sources
On the Basis of Chemical Composition
- Esters of fatty acids and glycerol which are by products of digested dietary fats
- Also called as neutral fats or triglycerides
- Stored in fat cells (if not used) and released for energy between meals
Simple Lipids
Simple Lipids
Make up ____ of food and body fats (e.g.) fats and oils
98-99%
On the Basis of Chemical Composition
- simple lipids + other organic compounds
Compound Lipids
Examples of Compound Lipids
A. ____
B. ____
C. ____
A. Phospolipids
B. Glycolipids
C. Lipoproteins
On the Basis of Chemical Composition - Compound Lipids
- Has the unique ability to dissolve in both water and fat
- Helps move nutrients, hormones and other substances in and out of the cells.
- Ex. Lecithin
Phospholipids
Phospholipids
- Is found in both plant and animal foods and is synthesized in the liver
- A natural emulsifier that helps transport fat in the bloodstream
- It is used commercially to make food products smooth
Lecithin
On the Basis of Chemical Composition - Compound Lipids
- Contains CHO in combination with fatty acids and glycerol
- Have important roles in providing energy and serve as markers for cellular recognition
Glycolipids
On the Basis of Chemical Composition - Compound Lipids
- Cholesterol + triglycerides
- Not able to easily circulate in the bloodstream
- They are often carried by proteins
Lipoproteins
Types of Lipoproteins
- ____
- ____
- ____
- ____
- Very Low Density Lipoprotein (VLDL)
- High Density Lipoprotein (HDL)
- Low Density Lipoprotein (LDL)
- Chylomicrons
Lipoproteins
Consist of main triglycerides, some cholesterol molecules, and less protein
Very Low Density Lipoprotein (VLDL)
Very Low Density Lipoprotein (VLDL)
- Less dense than most lipoproteins because of its (1) ____
- Made in the (2) ____ and is responsible for delivering (3) ____ to cells in the body, which is needed for cellular processes
(1) high lipid composition
(2) liver
(3) triglycerides
Lipoproteins
Consists of more cholesterol than triglycerides and protein, density is greater than VLDL
Low-Density Lipoproteins (LDL)
Low-Density Lipoproteins (LDL)
- Responsible for carrying (1) ____ to cells that need it
- Elevated levels are associated with an increased risk of (2) ____
- Also known as the (3) ____
(1) cholesterol
(2) CVD and Atherosclerosis
(3) “bad” cholesterol
Lipoproteins
Consists of less cholesterol and more protein, making these lipoproteins the densest.
High-Density Lipoprotein (HDL)
High-Density Lipoprotein (HDL)
- HDL is made in the (1) ____
- Responsible for carrying (2) ____ from cells back to the liver
- Considered the (3) ____
(1) liver and in the intestines
(2) cholesterol
(3) “good” cholesterol
Lipoproteins
The least dense out of all of the lipoproteins
Chylomicrons
Chylomicrons
- Primarily made up of (1) ____ and a small amount of ____
- Transport vehicles for (2) ____ in blood and lymph
(1) triglycerides / protein
(2) lipids
On the Basis of Chemical Composition
Substances liberated during hydrolysis of simple and compound lipids which still retain the properties of lipids
Derived Lipids
On the Basis of Chemical Composition - Derived Lipids
- A fat-like substance in animal foods and body cells
- Abundant in egg yolk, fatty meats, shellfish, butter, cream, cheese, whole milk, and organ meats (liver, kidneys, brains, sweet breads)
Sterol (Cholesterol)
Sterol (Cholesterol)
- Contributing factor in (1) ____
- Recommended intake: levels should not exceed (2) ____ of blood
(1) heart disease and atherosclerosis
(2) 200 mg/dL
On the Basis of Chemical Composition - Derived Lipids
- Building blocks of fat
- Functions in the body as energy storage
Fatty Acids
Fatty Acids
- During digestion, body breaks down (1) ____ into ____, which can then be absorbed into the blood
- If (2) ____ isn’t available for energy, the body uses fatty acids to fuel the cells instead
(1) fats into fatty acids
(2) glucose
Roles of Cholesterol
- Utility vehicle for ____
- Helps in the ____
- Insulates the ____
- ____ the skin
- For the development of ____
- Essential for the synthesis of ____
- Supports ____
(1) fat soluble vitamins
(2) emulsification of dietary fat
(3) nerve and the brain tissues
(4) Waterproofs
(5) adrenal & sex hormone
(6) bile and vitamin D
(7) cell growth
Types of Fatty Acids
- ____
- ____
- ____
- ____
- Saturated fatty acids
- Monounsaturated fatty acid
- Polyunsaturated fatty acid
- Trans Fatty Acids
Types of Fatty Acids
- Heavier, more dense, solid; can raise bad cholesterol
- Examples: of animal origin are meat, poultry, egg yolks, whole milk & whole milk cheeses, cream, ice cream, butter, chocolate, coconut, palm oil, and palm kernel oils
Saturated Fatty Acids
Saturated Fatty Acids
- Recommendation: no more than ____ of total daily calories
- A high LDL cholesterol level puts you at risk for ____, and other major health problems
(1) 6%
(2) heart attack, stroke
Types of Fatty Acids - Unsaturated Fats
- Recommended for cooking
- Examples: olive oil, peanut oil, canola oil, avocados, and cashew nuts
Monounsaturated Fatty Acid (MUFA)
Unsaturated Fats - Monounsaturated Fatty Acid (MUFA)
- Lowers the amount of (1) ____
- Have no effect on (2) ____
- Recommended intake: (3) ____ of total daily calories
(1) low-density lipoprotein (LDL) or “bad cholesterol”
(2) high-density lipoproteins (HDLs) or “good cholesterol”
(3) 20%
Types of Fatty Acids - Unsaturated Fats
- Includes Omega-3 and Omega-6 Fatty Acids
- Examples: cooking oils made from sunflower, safflower, sesame seeds, or from corn or soybeans; soft margarines whose major ingredient is liquid vegetable oil; and fish
Polyunsaturated Fatty Acid (PUFA)
Unsaturated Fats - Polyunsaturated Fatty Acid (PUFA)
- Two major fatty acids
- ____ - help lower the risk of heart disease; found in fish oils
- ____ - has a cholesterol-lowering effect
(1) Omega-3 Fatty Acids
(2) Omega-6 Fatty Acids (Linoleic acid)
Unsaturated Fats - Polyunsaturated Fatty Acid (PUFA)
Recommended Intake: Not exceed ____ of total daily calories.
10%
Types of Fatty Acids
- Unhealthy fats that form when oil goes through a process called hydrogenation letting fat to harden and become solid at room temperature
- Dietary sources: margarine, cake, cookies, doughnuts, chips, crackers, meat & dairy products, peanut butter (hydrogenated), shortening
Trans-Fatty Acids (TFAs)
Unsaturated Fats - Trans-Fatty Acids (TFAs)
- Hydrogenated fats, or “trans fats,” are often used to (1) ____
- Required to (2) ____
- Raise (3) ____ but decrease ____
- Can increase risk of (4) ____
(1) keep some foods fresh for a long time or to prolong shelf-life
(2) be listed on the food label
(3) LDLs / HDLs
(4) heart disease, stroke and Type II diabetes
On the Basis of Requirement
- Essential to be taken in our diet because they cannot be synthesized in our body
- Ex. Linoleic (omega-6), linolenic (omega-3) and arachidonic acids
Essential Fatty Acids
On the Basis of Requirement
- Are those which can be synthesized by the body and which need not be supplied through the diet
- Ex. Palmitic acid, oleic acid and butyric acid
Non-essential fatty acids
On the Basis of Requirement
Are purchased and used as fats, such as butter, margarine, lard, and cooking oils
Visible Fats
On the Basis of Requirement
Are those found in other foods, such as meats, cream, whole milk, cheese, egg yolk, fried foods, pastries, avocados and nuts
Invisible Fats
Characteristics of Fat
- ____
- ____
- ____
- ____
- Reacts to ____
- ____
- ____
- ____ with water
- Hardness
- Emulsification
- Saponification
- Rancidity
- Reacts to excessive heating
- Greasy feel
- Odorless, tasteless, colorless
- Floats with water
Overview: Digestion and Absorption of Fats - MOUTH
- ____
- Mixing with ____
- Limited ____
- Mechanical digestion
- Mixing with saliva
- Limited enzymatic digestion (lingual lipase)
Overview: Digestion and Absorption of Fats - STOMACH
- ____
- Limited ____
- Mixing / churning
- Limited enzymatic digestion (gastric lipase)
Overview: Digestion and Absorption of Fats - SMALL INTESTINE
- ____
- ____
- ____ help with absorption
- Emulsification (bile)
- Enzymatic digestion (pancreatic lipases)
- Micelles help with absorption
Dietary Requirement
- Recommended Fat Intake: (1) ____ of total caloric intake / day
- American Heart Association’s Recommendation: consume less or no more than (2) ____ of saturated fats, (3) ____ polyunsaturated fats, and (4) ____ monounsaturated fats
(1) 30%
(2) 7%
(3) 10%
(4) 20%
Health Effects of Fat Deficiency
- ____
- ____ of the skin
- Slow ____
- ____
- Prone to ____
- Vitamin Deficiencies (ADEK)
- Inflammation of the skin
- Slow wound healing
- Hair loss
- Prone to sickness
Health Effects of Excess intake of Fat
- Diet very high in ____ can lead to some ____
- Risk for ____
- Risk for ____
(1) PUFA / cancers
(2) heart disease, atherosclerosis and stroke
(3) obesity
Types of Healthy Fat Food Source
- ____ - Olive oil, peanut oil, canola oil, avocados, nuts and seeds
- ____ - Vegetable oils (safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
- ____ - Fatty, cold-water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts
(1) Monounsaturated fat
(2) Polyunsaturated fat
(3) Omega-3 fatty acids
Fat Substitutes/Alternatives
- A fat alternative made from sugar and fatty acids
- Approved by FDA for use only in snack foods (potato chips, tortilla chips & crackers
Olestra (Fat-based fat substitute)
Fat Substitutes/Alternatives - Olestra (Fat-based fat substitute)
Inhibits the absorption of some vitamins and other nutrients therefore ____ have been added to foods containing olestra
fat-soluble vitamins A, D, E, and K
Fat Substitutes/Alternatives
- Can be used only in cold foods such as ice cream
- Not available for home use
Simplesse (Protein-based fat substitute)
Fat Substitutes/Alternatives - Simplesse (Protein-based fat substitute)
Made from either egg white or milk protein and contains ____
1.3 kcal/g
Fat Substitutes/Alternatives
- Carbohydrate-based and derived from oat fiber
- Heat-stable and can be used in baking but not in frying
Oatrim (Carbohydrate-based fat substitute)
Fat Substitutes/Alternatives - Oatrim (Carbohydrate-based fat substitute
It provides (1) ____, but significantly (2) ___
(1) calories
(2) less fat
