Fats Flashcards
What are the two types of fat?
Saturated
Unsaturated
What is unsaturated split into?
Monounsaturated
Polyunsaturated - omega 3 and 6
Why are saturated fats dangerous?
They have adverse effects on health
Energy dense = obesity
CVD
What are the functions of fat?
For insulation - adipose tissue
A vital part of the structure of all cell membranes
Protection of vital internal organs
Provides us with fat soluble vitamins
A concentrated source of energy (1g = 9kcal)
What is the total fat %?
Plus all the rest
33 Saturated 10% or less mono - 12% poly - 6% trans fats - 2%
What are the two types of cholesterol?
LDL - low density lipoprotein - mostly fat and not much protein
HDL - high density lipoprotein - mostly protein and not much fat
Give 3 sources of saturated fat:
Butter
Lard
Whole milk
Give 3 sources of omega 3:
Oily fish
Cod liver oil
Rapeseed oil
Name 3 functions of omega 3:
Important for growth, maintenance and repair of tissue
Provide raw materials for prostaglandins which are hormones that are involved in blood clotting and lowering blood pressure.
Lowers LDL cholesterol without lowering HDL.
Name 3 other functions of omega 3:
Structure of all cell membranes
Anti- inflammatory to ease stiff joints
GLA can help with hormonal imbalance
What is EPA?
Reduces blood pressure,
reduce risk of blood clots,
regulates heart rhythm and
reduces triglyceride levels which lower risk of CVD and stroke
What is DHA?
Vital for babies brain and eye development
For overall brain growth
Normally components of brain and retinal membranes
3 sources of omega 6:
Avocados
Spreads
Dressings
Name a function of omega 6:
Lowers LDL but large amounts of will lower HDL
What are the functions of monounsaturated fats?
Help lower total blood cholesterol
Lowers LDL cholesterol but not HDL cholesterol
Increases the amount of HDL cholesterol
3 sources of monounsaturated fats:
Olive oil
Sunflower oil
Avocado
What are trans fats?
These are either mono or polyunsaturated fats that have gone through the process of hydrogenation and are hardened.
They are harmful
No more than 2% should be consumed
What are the risk factors of trans fats?
Raises triglyceride levels in the blood
Produce free radicals when they are oxidised
Lowers HDL cholesterol
Makes skin less pliable
Impairs functioning of the brain and nervous system
Increase risk of rheumatoid arthritis
What is adipose tissue?
It is the excess fat An energy reserve An insulating layer to prevent excessive heat loss Protects delicate organs in the body Stores fat soluble vitamins
Why is there a link between fats and CVD?
Saturated fats increase LDL cholesterol which is a risk factor for CVD
Why is there a link between fat and cancer?
High energy and calorie content
Potential weight gain
Overweight women at risk of breast cancer
What is the link between fat and obesity?
Concentrated source of energy
Excess energy is stored as fat
What is the difference in the structure of saturated and unsaturated fats?
Saturated - hydrocarbon chain is fully hydrogenated
Unsaturated - contains one or more double bond, hydrocarbon chain has spaces in it
Sources of fat:
Meat Dairy products Seeds and nuts Fish Butter and margarine Eggs
How is meat a source of fat?
High in saturated fat - processed meats (sausages)
High in unsaturated fats - natural meats,
they provide HBV protein, haem iron, vitamin A retinol, vitamin B1 and B12
How are dairy products a source of fat?
Full fat - high in saturated fat
Milk - HBV proteins, calcium, retinol, vitamin D and B12
How are seeds and nuts a source of fat?
Rich in polyunsaturated (omega 3&6)
Also rich in LBV proteins, calcium, non-haem iron.
Processed nuts - high sodium levels
How is fish a source of fat?
white fish - low in fat
Stored in liver of fish - cod liver oil
Fish that bones are eaten - calcium
How is butter and margarine a source of fat?
High in saturated fats but do contain calcium and vitamin D.
Vegetable sources may be rich in PUFA’S
How are eggs a source of fat?
Yolks of the eggs contain fat
Eggs rich in HBV proteins, iron, vitamin D and A retinol
