Fats Flashcards
How much energy does 1g of fat provide?
9kcal
What is the structure of fats?
Fats are large molecules made up of the elements carbon, hydrogen, oxygen. They are composed of fatty acids and glycerol.
They may be saturated or unsaturated
What is the effect of too much saturated fat?
Too much saturated fat in the diet has been linked to high blood cholesterol, leading to an increased risk of coronary heart disease, diabetes and obesity
What are the two types of unsaturated fats?
Monounsaturated fats
Polyunsaturated fats
What are monounsaturated fats?
They have one pair of carbon atoms, with only one hydrogen atom attached, so they are capable of taking one more hydrogen atom.
They are soft at room temp but will go solid when placed in the fridge.
They are found in both animal and vegetable fats.
They are considered healthier because they can help to lower blood cholesterol, reduce the risk of diabetes and are linked with a lower rate of cancer
What are polyunsaturated fats?
They have two or more pairs of carbon atoms, which are capable of taking up more hydrogen atoms
They are very soft or oily at room temp and do not go solid even in the fridge
What are trans-fatty acids?
They are man-made molecules produced when hydrogen is added to vegetable oils.
They behave like saturated fats, raising your level of cholesterol.
They are very bad for your cardiovascular system.
What is hydrogenation?
The process of adding hydrogen to oils to make them into solid fats
What are essential fatty acids?
They cannot be made by the body but are important to the healthy and efficient functioning of our body.
They are essential for regulating body processes, including blood clotting and control of inflammation.
What are the two most important essential fatty acids?
Omega-3
Omega-6
Where is omega-3 found in?
Oily fish, seeds, walnut oil and green leafy vegetables
Where is omega-6 found in?
Vegetables, fruits, grains, chicken and seeds
What are the functions of fat in the diet?
Used by the body for energy
They form part of the structure of cells
Fats are stored under the skin and help insulate the body against the cold
They protect vital organs such as kidneys
Fat is a source of fat-soluble vitamins A, D, E and K
Fat in our diet helps to promote a feeling of satiety (feeling full)
What are the effects of too much fat?
Obesity Coronary heart disease High blood pressure Diabetes Strokes Other heart problems
What are the plant sources of fat?
Some fruits e.g. avocados, olives
Nuts and pulses
Seeds
