Chapter 3: fats Flashcards
What are the basic elements of a fat molecule?
Elements of a fat molecule
• Basic Elements are • Carbon • Hydrogen • Oxygen • A fat molecule is also known as Triglyceride Element of Fat
• Different fat molecules contain different combination of fatty
acid
Combination determines the chemical and
physical properties of the fat.
What are the types of fatty acids?
Saturated Fatty Acids Unsaturated Fatty Acids
Elaborate on Saturated fatty acids.
Saturated acids are acids that contains only single bonds. All the carbon atoms are linked to the maximum number of hydrogen atoms
Elaborate on unsaturated fatty acids
Unsaturated fatty acids are acids that contains one or more double bonds.All the carbon atoms are not linked to the maximum number of hydrogen atoms
What are the types of unsaturated fats?
Monounsaturated
Fat
Polyunsaturated
Fat
Elaborate on monosaturated fats.
• have 1 double bond • can combine with only one hydrogen atom • liquid at room temperature • derive from plant sources • e.g. olive oil or peanut oil
Elaborate on polyunsaturated fats.
• have two or more double bond • can combine with two or more hydrogen atoms • liquid at room temperature • derive from plant sources • e.g. soya bean oil, corn oil
What are the sources of saturated fats?
Lard, Butter
Margarine, Ghee
Tallow
What are examples of saturated fat sources from animals?
Butter, ghee,lard,fat,tissues in meat and fat underneath the skin of poultry.
What are examples of polyunsaturated fat sources from animals?
Fish oils from oily fish,- salmon, sardines, and liver of cod fish.
WHat are sources of unsaturated fats?
Corn oil Soya oil
Olive oil Canola oil
What are sources of polyunsaturated and monounsaturated fats from plants?
Fat from seeds- sunflower oil, soya bean, oil, canoa oil and corn oil.
Fat from nuts- Peanut oil and walnut oil
Fat from fruit- avocado and olivie oil.
What are sources of saturated fats from plants?
Fat from kernel- palm oil
Fat from fruit- coconut milk and cocoa butter
What are trans fats?
Trans fats are a form of unsaturated fat
associated with a number of negative health
effects. Artificial trans fat is created during
hydrogenation, which converts liquid vegetable
oils into semi-solid partially hydrogenated oil.
*Trans fat can also be found naturally in meat and
dairy.
Elaborate on Hydrogenation.
Liquid oils are converted to solid fats. This
process is used to make margarine and vegetable
shortening. During this conversion, unsaturated
fatty acids become more saturated, and trans
fatty acids are produced.
Is trans fats good or bad?
Is trans fat good or bad?
Bad! Trans fats not only raise LDL cholesterol (bad cholesterol) like saturated fat, they also lower HDL (good cholesterol), thereby doubling your risk of heart disease.
Consumption of trans fat has been linked to
cancers.
What are the functions of fats?
1) Rich Source of Energy
2) Provide warmth/ insulation
3) Solvent for fat-soluble vitamins
4) Protect vital organs
Elaborate on the first function of fats.
Rich Source of Energy
- Provides body with rich source of energy
- 1 g of fat = 9 kcal
• Provides twice as much of energy than carbohydrate and
proteins
• Used as an energy reserve whenever needed fats would be
converted to energy
Elaborate on the second function of fats.
Provide warmth/ insulation
• Fats underneath our skin or adipose tissues, act as an
insulator to keep our body warm.
• This helps to prevent excessive loss of heat from our
body.
Elaborate on the third function of fats.
Solvent for fat-soluble vitamins
• Fats act as a solvent for fat- soluble vitamins A,
D, E and K.
• These fat-soluble vitamins are absorbed and
stored temporarily in the fat tissues of our
body and used when needed.
Elaborate on the fourth function of fats.
Protect vital organs
• Fats help to protect our internal organs (e.g.
kidney, liver, heart, etc…) against shock and
damage, by surrounding and cushioning them.
What are some other functions of fats?
Other functions of Fat…
- Provides a high satiety value and makes food palatable.
- Provides palatable texture and colour in food- eg
potato chips and fried chicken wings
What are the functions of fats in cooking?
Improves • Flavour • Texture • Tenderness • Colour
What is the recommended daily intake of fats?
Recommended daily intake of fats
- 20-30% of food intake should consists of fats
- 1⁄3 of total fat should be from saturated and
- 2⁄3 from unsaturated fats.
how do you reduce fats in food?
Reduce animal fat intake, e.g. butter, lard, ghee.
• Replace full cream dairy products with low fat substitute. e.g. low
fat cheese, low fat/ non-fat yogurt, low fat spread, skimmed milk.
- Spread butter thinly on bread.
- Trim visible fat from meat.
- Replace red meat with poultry and white fish which contains less
fat.
• Reduce intake of snacks, e.g. biscuits and cakes, chocolates, ice-
cream as they contained hidden fat.
- Modify recipes. E.g. replace coconut milk with skimmed milk.
- Replace deep frying with grilling and baking.
