chapter 5 part 2 Flashcards
what state do saturated fats tend to be at room temperature?
solid
why do companies and grocery stores like foods that contain saturated fat?
they are more shelf stable
what does shelf stable mean?
they last a long time and they don’t go bad if they are not in a fridge
what are the 5 adverse health effects of saturated fat?
- raises blood cholesterol (heart disease)
- causes insulin resistance (diabetes)
- alzheimher’s disease
- cancer
- hypertension
how does saturated fat increase the risk of heart disease and diabetes?
it raises the blood cholesterol and causes insulin resistance
what foods are high in saturated fat?
-animal foods
-tropical oils
-oils that are solid at room temp
what are some animal foods?
milk, cheese, chicken, red meat, sour cream, ice cream, butter
what are some tropical oils?
coconut oil, palm oil, palm kernel oil
what are some oils that are solids at room temp?
butter, margarine, shortening
what tropical oil is the highest in saturated fats?
coconut oil (as well as coconut alone and cocnut milk)
what are the top four sources of saturated fat in the American diet?
- cheese
- beef
- fats and oils
- milk
what are some other oils that contain saturated fat?
beef tallow, lard, chicken fat
what are some things that have close to zero saturated fats?
beans, whole grains, fruits, vegetables
what type of food has cholesterol?
animal foods!
what are some foods that have unsaturated fat?
canola oil, avocados, soy milk
do saturated fats have a bend in the structure?
yes
what percent of calories should be from saturated fat?
5-6%
why is trans fat used by food manufacturers?
it is shelf stable
what adverse health effects does trans fat have?
it raises the blood cholesterol (heart disease)
causes insulin resistance (diabetes)
what types of foods contain trans fat naturally?
meat and dairy
what ingredient on the food label indicated that trans fat has been added?
partially hydrogenated oil
why is there not UL for trans fat, saturated fat, and cholesterol?
any amount of it raises your blood cholesterol
what are some healthy, unprocessed (not oils) foods high in monounsaturated fat?
-olives
-peanuts
is olive oil harmful compared to saturated fat?
it is better than saturated fat
is olive oil okay in small amounts?
it is okay in small amounts
what adverse health effects does olive oil have in larger amounts?
it damages blood vessels and may cause blood vessel spasms and decrease blood flow
