fats Flashcards
What are fats and oils?
Lipids
The structure of fats
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.
Structure of saturated fats
Each carbon atom in the fatty acid is combined with two hydrogen atoms
List 3 health problems from consuming too much saturated fat
- high blood cholesterol which leads to an increased risk of CHD
- diabetes
- obesity
Define unsaturated fat
Fatty acids that have at least one carbon atom not surrounded by hydrogen
Define saturated fat
Fatty acids where each carbon atom is combined with 2 hydrogen atoms
Define polyunsaturated fats
A fat molecule with more than one hydrogen space
Define monounsaturated fats
A fat molecule with one hydrogen space
The two types of unsaturated fats
Monounsaturated and polyunsaturated
What state are unsaturated fats at room temp?
They’re usually soft or liquid, and have a lower melting point. They’re found in both animal and vegetable foods
What state are saturated fats at room temp?
Solid, and are mainly found in animal foods
List 3 reasons why monounsaturated fatty acids are considered healtheir
- they can help to lower blood cholesterol
- they reduce the risk of diabetes
- they’re linked with a lower rate of cancer
Define trans-fatty acids
Man-made molecules produced when hydrogen is added to vegetable oils - this is called hydrogenation
What is hydrogenation used for?
Making solid fats from oil and is used in a variety of manufactured foods.
List 3 health problems from consuming too much trans-fat
- they behave like saturated fats
- they raise your level of cholesterol
- very bad for your cardiovascular system
- may increase the risk of breast cancer
Define essential fatty acids
Small units of fat that cannot be made by the body but are important for the healthy and efficient functioning of the body.
What essential fatty acids are essential for (2)
Regulating body processes, including
- blood clotting
- control of inflammation
Two important EFAs, their functions and three examples of foods they’re found in
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
State 4 functions of fat in the diet
- 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)
List 3 health problems from consuming too much fat
- obesity
- CHD
- high blood pressure
- diabetes
- strokes
List 4 ways to reduce the fat content in our diet
- 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
List 4 examples of plant fat sources in the body
- some fruits e.g. avocado, olives
- nuts and pulses e.g. peanuts, walnuts
- seeds e.g. sesame, sunflower, soya
List 4 examples of animal fat sources in the body
- meat and meat products e.g. lard, suet
- dairy products e.g. milk, butter, cheese, cream
- oily fish e.g. tuna, salmon, sardines
Define visible and invisible fats
Visible - fats that can be seen
Invisible fats - foods containing fat which cannot be seen
Examples of visible and invisible fat
VISIBLE:
- butter
- meat
INVISIBLE:
- ready meals
- chocolate
- biscuits
- burgers
