fats Flashcards

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1
Q

What are fats and oils?

A

Lipids

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2
Q

The structure of fats

A

Fats are large molecules made up of the elements carbon, hydrogen and oxygen. They are composed of fatty acids and glycerol. Fatty acids may be saturated or unsaturated.

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3
Q

Structure of saturated fats

A

Each carbon atom in the fatty acid is combined with two hydrogen atoms

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4
Q

List 3 health problems from consuming too much saturated fat

A
  • high blood cholesterol which leads to an increased risk of CHD
  • diabetes
  • obesity
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5
Q

Define unsaturated fat

A

Fatty acids that have at least one carbon atom not surrounded by hydrogen

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6
Q

Define saturated fat

A

Fatty acids where each carbon atom is combined with 2 hydrogen atoms

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7
Q

Define polyunsaturated fats

A

A fat molecule with more than one hydrogen space

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8
Q

Define monounsaturated fats

A

A fat molecule with one hydrogen space

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9
Q

The two types of unsaturated fats

A

Monounsaturated and polyunsaturated

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10
Q

What state are unsaturated fats at room temp?

A

They’re usually soft or liquid, and have a lower melting point. They’re found in both animal and vegetable foods

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11
Q

What state are saturated fats at room temp?

A

Solid, and are mainly found in animal foods

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12
Q

List 3 reasons why monounsaturated fatty acids are considered healtheir

A
  • they can help to lower blood cholesterol
  • they reduce the risk of diabetes
  • they’re linked with a lower rate of cancer
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13
Q

Define trans-fatty acids

A

Man-made molecules produced when hydrogen is added to vegetable oils - this is called hydrogenation

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14
Q

What is hydrogenation used for?

A

Making solid fats from oil and is used in a variety of manufactured foods.

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15
Q

List 3 health problems from consuming too much trans-fat

A
  • they behave like saturated fats
  • they raise your level of cholesterol
  • very bad for your cardiovascular system
  • may increase the risk of breast cancer
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16
Q

Define essential fatty acids

A

Small units of fat that cannot be made by the body but are important for the healthy and efficient functioning of the body.

17
Q

What essential fatty acids are essential for (2)

A

Regulating body processes, including
- blood clotting
- control of inflammation

18
Q

Two important EFAs, their functions and three examples of foods they’re found in

A

OMEGA-3: helps protect the heart
- oily fish
- seeds
- walnut oil
- green leafy vegetables

OMEGA-6: helps lower cholesterol in the blood
- vegetables
- fruits
- grains
- chicken
- seeds

19
Q

State 4 functions of fat in the diet

A
  • fats are 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
  • fats protect vital organs such as kidneys
  • fat is a source of the fat-soluble vitamins A, D, E and K
  • fat in our diet helps to promote a feeling of satiety (we feel full)
20
Q

List 3 health problems from consuming too much fat

A
  • obesity
  • CHD
  • high blood pressure
  • diabetes
  • strokes
21
Q

List 4 ways to reduce the fat content in our diet

A
  • buying lean cuts of meat
  • checking the fat content of products and choosing lower-in-fat varieties
  • trimming fat from meat
  • choosing methods of cooking which do not include adding fat
22
Q

List 4 examples of plant fat sources in the body

A
  • some fruits e.g. avocado, olives
  • nuts and pulses e.g. peanuts, walnuts
  • seeds e.g. sesame, sunflower, soya
23
Q

List 4 examples of animal fat sources in the body

A
  • meat and meat products e.g. lard, suet
  • dairy products e.g. milk, butter, cheese, cream
  • oily fish e.g. tuna, salmon, sardines
24
Q

Define visible and invisible fats

A

Visible - fats that can be seen
Invisible fats - foods containing fat which cannot be seen

25
Q

Examples of visible and invisible fat

A

VISIBLE:
- butter
- meat

INVISIBLE:
- ready meals
- chocolate
- biscuits
- burgers