Exam 1: Fats Flashcards
Fat is the ______ source of fuel
secondary (carbs are 1st)
Food fats
solid fat
liquid oil
Fats are _____ and water _____
non polar, insoluble
Saturated FA carry the _____ of hydrogens
maximum number
Saturated fats are ____ at room temperature and mostly of ___ origin
solid, animal
Unsaturated FA _____ hydrogen atoms and contains ____ double bonds
lacks hydrogen atoms, contains at least 1 double bond
Unsaturated fats are ____ at room temp and mostly of ____ origin
liquid, plant (tropical oils are exceptions, they are saturated: coconut, palm)
Fats are ___ and have ___ double bonds
saturated, no
Oils can be ______ or ____ and have _____ double bonds
monounsaturated (MUFA) or polyunsaturated (PUFA), have 1 or more double bonds
Short Chain FA
4-6 C long
Butyric acid
Medium chain FA
8-12 C long
Lauric acid
Long chain FA
14-24 C long
Palmitic acid, essential fatty acids
_____ FA are easier to burn off because they don’t need transport molecules
short and medium (does not require L-carnitine)
Short and Medium chain fatty acids transport in blood
as free FA bound to albumin
long chain FA transport in blood
as triglycerides in chylomicrons, VLDL, LDL, HDL and requires L-carnitine
Lauric acid
12 C, coconut oil
Mysteric acid
14 C, coconut and palm oil
Palmitic acid
16 C, palm oil and cocoa butter
Stearic acid
18 C, animal fats and cocoa butter
Saturated fats are produced during ______ and improve ____
hydrogenation, shelf-life
Saturated fats are _____ firm
more (fats vs oils)
Partial hydrogenation produces
trans fats
Pizza is our major source of
MUFAs
Essential AA
Linoleic acid, ALA, ARA, EPA, DHA
ARA is omega _____
6
If ARA goes into the cox pathway
2 series prostaglandins (PG) and thromboxjnes (TX) which are inflammatory and plotters
If ARA goes into the LOX pathway
4 series leukotrienes (LT) which is inflammatory
EPA is omega ___-
3
if EPA goes into the COX pathway
3 series PG and TX, little to no effect
If EPA goes into LOX pathway
5 series LT, little to no effect
Most people suggest a 3:1 or 3:7 ratio of
omega-6: omega-3
Increasing omega-3s isn’t _____, you must also ____ omega-6s
sufficient, decrease
Trans fat is naturally found in
dairy products as conjugated linoleum acids (CLA)
- no included on food labels, behaves similar to synthetic trans fat
What causes the most negative impact on blood lipids
trans fat, also increases the risk of heart disease the most out of any type of lipids
The ban of trans fat had the biggest effect on
baking industry
Most common phospholipid
lecithin
Phospholipids function as ____ to mix fats with water in salad dressings, candy bars, etc.
emulsifier
Phospholipids are naturally found in ___ food
all
- High in eggs, liver, soybeans, wheat germ and peanuts
Phospholipids aid in transport of
fat-soluble compounds
Cholesterol is only found in _____
animal products (meat, eggs, seafood, poultry, dairy)
Plant sterols inhibit _____ absorption and are commonly found in
cholesterol, almonds
Sterols are used in
- Cell membranes
- Bile acids
- steroid hormones
- vitamin D
Fat in energy
- 9 kcal/g
- long term storage
Essential nutrients in fat
omega 3 and 6
Fats give foods
mouthfeel (flavor and texture)
Lipids provide the _____ satiety out of the macros
least
Medium chain have a ____ satiety than long chain
greater. Within a chain length he more double bonds the greater the satiety (ALA> linoleic> oleic> stearic)
Fat replacers
Caprenin= 5 kcal/g Olestra= 0 kcal/g (body didn't digest)
Medium chain triglycerides (MCT)
by-product of margarine production
transported differently
used as energy source for patients with fat malabsorption
Alignate
a polysaccharide from brown seaweed. Used as a thickener in salad dressings, ice cream, restructured meats and yogurt
Carrageenan
a polysaccharide from red seaweed. Used as a thickener and forms gels in ice cream, low-fat dressings
Cellulose
polysaccharide from tree pulp. Used for gelling for sugar-free foods, protein stabilizer
Gelatin
peptide from pig and cow skins. Used for gelling in desserts, yogurt, and low-fat foods
Guar gum
polysaccharide from seeds of guar gum bush. Used as thickener for baked goods, dairy, dressings and condiments
Pectin
polysaccharide comes from fruits. Used for gelling and thickener in jams, jellies, confectionaries
Starch
polysaccharide comes from corn, potatoes, tapioca. Used as a thickener for puddings, sauces, dressings
Xantham gum
polysaccharide from bacteria. Used to add viscosity and cling to dressings and sauces, in egg substitutes and gluten-free foods
Animal fats are the main source of ____ and ___.
saturated fats and cholesterol
- leaner options do not impact blood lipids
Plant fats are the main source of ___ and __-
MUFA & PUFAs, tropical oils are primarily saturated fats and are widely used in processed foods
Visible food fats
butter margarine cream oils dressings fatty meats shortening fat that can be cut off
invisible food fats
cheese milk nuts seeds olives avocados lean meat cannot be cut off
Lipid digestion in the mouth
lingual lipase (mostly in babies)
Lipid digestion in stomach via
peristalsis and gastric lipase
Lipid digestion in the SI via
bile from gall bladder and pancreatic lipase
**Most digestion here
Lipoproteins
phospholipid, lipid core, apoproteins
Phospholipid exterior makes it _____
water-soluble
Lipid core
TGs, cholesterol, fat-soluble vitamins
Apoproteins
Protein portion of enzymes, receptor ligands
Fats in the diet
- Don’t eat too many Cal from fat (<10% of diet from saturated fats, replace with unsaturated)
- Get better balance of omegas
- eat more MUFA
- Avoid trans fats
- Choose lower fat dairy and lean proteins
- Replace solid fats with oils
Fat is replaced with _____
carbs
