Chapter 5 Flashcards
What are the types of lipids
Fatty Acids, Triglycerides, Phospholipids, Sterols (fats/oils)
Fatty Acids
omega-3 and omega-6 fatty acids, essential for body functions like brain development, immune health, and regulating inflammation.
Triglycerides (TGs)
The major form of fat in food and the body
Triglycerides functions
providing STORED energy, insulation, and organ protection, lubricates body surface
Phospholipids
Lipids attached to phosphate Act as emulsifiers and are amphiphilic
synthesized in body but small part of diet (egg yolks)
Sterols
Lipid found in plants and animals
Eating plant sterols helps reduce blood cholesterol
Cholesterol
type of sterol found only in animals
Functions of cholesterol
Used to make several hormones (estrogen and testosterone) allows cell membrane to remain appropriately fluid at wide range of temp)
AMDR
Acceptable Macronutrient Distribution Range
20-35% of total calories should come from fat
including essential fatty acids like linoleic acid(12g women and 17g men) (omega-6) and alpha-linolenic acid (1.1g women and 1.6g men) (omega-3).
Energy Contribution
9 kcal/g of fat
Health Issues
Elevated intake of trans fats and saturated fats is linked to cardiovascular disease (CVD). On the other hand, monounsaturated and polyunsaturated fats (especially omega-3) reduce CVD risks
Lipoproteins
Chylomicrons, VLDLs, LDLs, HDLs
Chylomicrons
transport dietary fats from intestine to tissues
VLDLs
Very low density proteins: transport lipids (main;y TGs) synthesized in the body to tissues
LDLs
transports cholesterol to body (the smaller the more dense)
“Bad Cholesterol” (More TG content = bigger)
HDLs
Transport cholesterol from tissues to liver
“Good cholesterol” (high density lipoprotein contains less TGs, smaller)
Cardiovascular Disease (CVD)
Dysfunction of heart or blood vessels. The type of fat in our diet can contribute or protect against CVD
The main cause is Atherosclerosis
heart attack or stroke
Artherosclerosis
Bodies response to INJURY
increased risk of atherosclerosis and CVD is associated with
HIGH LDL cholesterol, with saturated fats increasing LDL and trans fats further elevating risks.
LOW HDL
HIGH TRIGLYCERIDES and VLDL
Conversely, omega-3 fatty acids lower triglycerides and reduce CVD risk.
N-6 polyunsaturated FAs
Protective against OR may not increase CVD risk
Decreases cholesterol synthesis in liver
Dietary sources of N-6
oils that are liquid at room temperature
(plant and vegetable oils except palm and coconut oil)
N-3 polyunsaturated FAs
Protective against CVD risk (FIsh intake most protective DHA and EPA)
- decreases blood triglycerides
- decreases formation of blood clots
- increases HDL-cholesterol
- helps maintain a normal heart beat
- Anti-inflammatory properties
Saturated fat should…
not exceed 10% of energy
Polyunsaturated fats (n-6 and n-3 fats) should be….
around 10% energy
intake of n-3 fatty acids including DHA and EPA should be
Emphasized
Monounsaturated fats make up…
the remainder
TRUE or FALSE you should Ingest no trans fats (hydrogenated fat)
TRUE
Saturated fats increase or reduce cancer…
Risk of certain cancers (e.g., breast, colon) due to their role in promoting inflammation and tumor growth.
Omega-3 fatty acids reduce or increase cancer risk
Reduce cancer risk, particularly for breast and colorectal cancer, thanks to their anti-inflammatory properties.
Artificial Trans fats…
raise cancer risk
naturally occurring trans fats (from animals)
may not have the same negative effect for cancer risk
Monounsaturated fats
neutral or protective effect against cancer, as seen in diets like the Mediterranean diet.
CLA
(Conjugated Linoleic Acid): Found in beef and dairy,
may help inhibit cancer growth and reduce body fat, but more research is needed.
VA
Vaccenic Acid: Found in ruminant animal products,
reduces HIGH LDL-C, VLDL-TG and inflammation
Fat Substitutes
Limit cholesterol, trans fats, and saturated fats
(low fat milk, yogurt and cheese)
(opt for chicken skinless and fish)
Alcohol
Organic compound (OH- group)
Provides 7 kcal/g
Small intestine has the most Alcohol
Alcohol Absorption
20% of consumed alcohol is absorbed in stomach
Food slows down the absorption by delaying gastric emptying
Stomach dilutes EtOH
Alcohol is mainly metabolized via two pathways
ADH (alcohol dehydrogenase) and MEOS (Microsomal Ethanol Oxidizing System)
Alcohol Dehydrogenase (ADH)
Primarily occurs in the liver, turning alcohol into acetaldehyde.
MEOS (Microsomal Ethanol Oxidizing System)
Activated during heavy drinking, it produces reactive oxygen species (ROS), contributing to liver damage
Metabolism of EtOH (alcohol)
- Alcohol can cause dehydration
- Alcohol lost through lungs used
to estimate blood alcohol - Metabolized by the liver
How does Alcohol affect Colon
toxicity, increased cancer risk, Gut microbiota imbalance, and dehydration, contributing to both short-term discomfort and long-term health risks.
Guidelines on alcohol consumption
2011:Men are advised to limit consumption to no more than 15 drinks per week, women to 10.
2023: New guidelines suggest reducing intake to 2 drinks per week
Health risks associated with alcohol consumption at different life stages
Short-term: Accidents, dehydration, and acute damage to organs like the liver and brain.
Long-term: Chronic use can lead to liver damage including cirrhosis, heart disease, fatty liver, alcoholic hepatitis, hypertension, and increased risk of certain cancers (e.g., breast, colon)
Chronic Alcohol Consumption:
Regular, heavy drinking over an extended period. Leads to Obesity, Liver damage, Increased Cancer Risk, Heart disease, Mental health issues, Nutritional Deficiencies
Moderate Alcohol Consumption
up to 1 drink per day for women and 2 drinks per day for men. may offer some heart health benefits, but even moderate drinking increases cancer risk and may lead to alcohol dependence in the long term
