Fats Flashcards
what is fats?
fats are made out of carbon, hydrogen and oxygen
characteristics of saturated fats
all the carbons are combined with the max number of hydrogen atoms
least reactive
solid at room temperature
raises the bad cholesterol in our body
characteristics of unsaturated fats
not all carbons are combined with the max number of hydrogen atoms
chemically more reactive
liquid at room temperature
lowers the bad cholesterol in our body
sources of saturated fats
most animal fats (ghee, lard), palmitic, stearic acid
sources of unsaturated fats
plant fats, nuts, seeds
what will monounsaturated fats do(one double bond)
lower the LDL cholesterol in our body
food rich in monounsaturated fats
vegetable oils- olive oil, peanut oil
most nuts- almonds, cashews, hazelnuts
avocados
what will polyunsaturated fats do
the omega 3 fats will
- reduce the blood clots in the arteries
- protect the arteries from hardening,
- reduces the level of triglycerides in the blood
good sources of omega 3 (poyunsaturated fats)
fish- salmon, sardine, Spanish mackerel
soybean oil
products enriched with omega 3 like bread and eggs
what do polyunsaturated fats do (two or more carbon double bonds)
omega 6 will reduce the total LDL cholesterol in the blood
lowers the risk of heart disease
good sources of omega 6 (polyunsaturated fats 2or more carbon double bonds)
vegetable oil- sunflower oil, corn oil, soybean oil
seeds- sunflower seeds, sesame seeds
what’s invisible fats and visible fats
invisible fats
- not obvious as they are not parts of the food
eg. doughnut, cakes
visible fats
- they are separated from their original plant source or animal source
eg. butter, oil, fats on meat
functions of fats
(SPEW)
Solvent for vitamins
- vitamin A, D, E, K are dissolved and stored in fats
Protection of vital organs
-cushion the vital organs like heart, kidney, lungs and protect them
Energy reserve
- concentrated source of energy
- provides 2 times more energy than the same weight of carbohydrates provides
- eg can be used for energy reserve during fasting
Warmth
- layers of fats under the skin act as a insulator and preserve body heat
uses of fats in meal preparation
provides texture, flavour in food and makes it palatable
food containing fats provides a feeling of fullness as the digestion of fats are slow
function of fats in cooking
- enhances flavour (compare fried chicken and boiled chicken)
- provides texture (crispiness)
- prevents the food from sticking to the frying pan
smoke points (what is suitable for frying)
temp when smoke is observed
oil (high smoke point) suitable for deep frying
- vegetable oils can be heated to higher temperatures due to their fatty acids content and purity
butter and margarine (low smoke point)
- not suitable for frying as they contain other substances that make them burn easily
obesity definition
- the BMI of the person is above 27.5
- body fats take up 1/3 of their weight
- caused from excessive intakes of fats and sugar and lack of exercise.
cardiovascular disease
- occurs when the flow of blood in the arteries are reduced and blocked
- coronary arteries are major blood vessels that supply oxygen and other nutrients to the muscles of the heart
- arteries can be blocked by narrowing which is caused by a build up of plague
- blocked arteries reduces the blood supply and oxygen to the heart muscles
- the heart may not be able to meet the increased demand of oxygen during exercise
person may experience chest pains around the heart that can lead to a hear attack
- a stroke can occur when a blood vessel in the brain is blocked or ruptured
- > causing a disruption in the oxygen and blood supply to the brain cells
- > permanent brain damage
