Fats Flashcards
Building blocks of fats
Fatty acids
Fatty acids containing one double bond between carbon atoms
Monounsaturated
Fatty acids containing two or more double bonds between carbon atoms
Polyunsaturated
A glycerol backbone with three fatty acids
Triglycerides
Based on DV, a food that is low in a nutrient has ______%
5% or less
Based on DV, a food high in a nutrient has _____%
20% or more
Compromised of two fatty acids, a phosphate group, and a glycerol molecule. Phosphate group head is water soluble and fatty acid tail is water insoluble.
Phospholipid
Primary storage and transportable form of fats. Composed of three free fatty acids bound to a glycerol backbone.
Triglycerides
Artificial fatty acid occurring when hydrogen is added to oil (unsaturated fat) to make it more solid and have increased shelf life
Trans fat
Dietary fat is necessary:
As a a source of _____.
To obtain essential ____.
And metabolize _____.
Energy
Fatty acids (Omega 3s & Omega 6s)
Fat-soluble vitamins
How many calories in a gram of dietary fat?
9 calories
(ALA) Alpha-linolenic acid, (EPA)eicosapentaenoic acid, and (DHA)docosahexaenioc acid are what kind of fatty acids?
Omega-3
Omega-3 fatty acids are found in what?
EPA and DHA found in fatty fish like salmon, mackerel, and crab
ALA found in plant oils like walnuts, flaxseeds, chia seeds
Linoleic acid is found in what fatty acid?
Omega-6
Omega 6 fatty acids are found in what?
Plant oils: soybean, safflower, canola
Nuts and seeds: Pecans, walnuts, sunflower & sesame seeds
Fat-soluble vitamins
Vitamins A, D, E, and K
Substance used to bind hydrophobic and hydrophilic compounds
Emulsifier
Upon entering digestive tract lining of small intestine, triglycerides, cholesterol, phospholipids, plus a protein carrier assemble to form this lipoprotein.
Chylomicron
These lipoproteins bring triglycerides to the cells of the body
Chylomicrons & VLDLs (very low density lipoproteins)
This lipoprotein delivers cholesterol to the cells
LDL
This lipoprotein retrieves excess cholesterol from cells and brings it back to the liver
HDL
Generally desirable Level of: (in mg/dL)
Total cholesterol:
LDL cholesterol:
HDL cholesterol:
Triglycerides:
Total cholesterol: under 200
LDL cholesterol: under 100
HDL cholesterol: over 60
Triglycerides: under 150
Once in adipose cells, triglycerides go through beta-oxidation and the byproducts are _____.
Glycerol and free fatty acids
In muscle cells, free fatty acids are stored or made into ____.
Acetyl-CoA
In the liver, acetyl-CoA is broken down into _____ when rates of fatty oxidation are very high.
Ketone bodies
Liver converts _____ into glucose via gluconeogenesis
Glycerol
Avoid _____ fats. These fats raise LDLs and triglycerides, lower HDL, increase inflammation, and promote endothelial dysfunction
Trans
A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in absence of adequate carbs.
Ketone bodies
Cells specialized in the storage of fat that makes up adipose tissue
Adipocytes
Total calories per day for fat should be between _____.
20 - 35%
Individuals should consume less than ___% of calories from saturated fats
10%
Omega-3s recommendations in grams per day
1.6 for males, 1.1 for females
Omega-6s recommendations in grams per day
17 for males, 12 for females
A ketogenic diet may raise ____ levels and may not sufficiently fuel high-intensity workouts
LDL cholesterol
Current data does not support that _____ leads to long-term weight loss
fasted cardio
This enzyme breaks down triglycerides into fatty acids and glycerol for the cell to use
Lipoprotein lipase
Eicosapetraenoic acid (___) is an omega-3 fatty acid found in the oil of cold-water fish
EPA
Salmon is a ______ source of DHA
Good
The age group that should avoid consuming reduced fat milks are child keen under the age of __ years
2
Vegetable shortening is an example of _____ fat
Trans
Phospholipids are the main component of the ___ membrane and protect the inside of the cell
Cell
Lipoprotein lipase is an enzyme that breaks down triglycerides into fatty _____ and glycerol for the cell to use
Acids
A micelle facilitates the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins to the gall ______
Bladder
While there has been research linking MCT supplementation with weight ____, this should not replace dietary and lifestyle interventions
Losd
Saturated _____ contains only a single bond between carbon atoms
Fats
Food sources, such as corn chips and microwaved ______ are readily available to meet adequate intake of Omega-6s
Popcorn
Byproducts of triglyceride beta-oxidation are glycerol and free ____ acids
Fatty
Ketone ______ are a fuel source from fats produced in the liver
Bodies
