Fats Flashcards
Calories per gram
9
Most energy dense macronutrient
Lipid
90% dietary fats are in the form of
Triglicéridos
Combination of different building blocks
Glycerol + fatty acids
Triglicéridos
Classified as
Saturated
Unsaturated (mono,poly or trans unsaturated)
Contain no double bonds
SFA
Saturated fatty acids
One bond
MUFA
Monounsaturated fatty acids
More than one double bond
PUFA
Polyunsaturated fatty acids
Polyunsaturated classification
Omega 3
Omega 6
Negatively affect LDL (bad) cholesterol levels,
Higher risk of heart disease
Saturated
Negatively affect blood lipids,
Increase risk of heart disease (much)
Transunsaturad
Replacing saturated fats with unsaturated fats
Can improve cholesterol levels and reduce the risk of heart disease
which are liquid at room temperature, are
considered beneficial fats because they can improve blood
cholesterol levels, ease inflammation, stabilize heart rhythms, and
play a number of other beneficial roles
Unsaturated fats
These fats are liquid at room temperature but may
solidify when chilled. They are abundant in foods like olive oil, avocados, and nuts. Eating these foods may help lower LDL cholesterol
Keep HDL cholesterol levels high
Monounsaturated
Essential
Vegetales oils, seafood
May reduce LDL cholesterol ir replace it for saturated fat
Polyunsaturated
found in foods from plants like soybean oil,
canola oil, walnuts, chia seeds and flaxseed. They are also found in fatty
fish and shellfish.
Omega 3
found mostly in liquid vegetable oils like
soybean oil, corn oil, and safflower oil.
Omega 6
Most common 3 types of omega 3
EPA
Docosahexaenoic acid
ALA
EPA
Eicosapentaenoic acid (EPA): This 20-carbon fatty
acid’s main function is to produce chemicals called
eicosanoids, which help reduce inflammation. may also help reduce symptoms of depression.
EPA
A 22-carbon fatty acid, makes up about 8% of brain weight and contributes to brain development and function.
Docosahexaenoic acid
DHA
Alpha-linolenic acid :
ALA
This 18-carbon fatty acid can be converted into EPA and DHA. ITappears to benefit the heart, immune system, and nervous system.
ALA
Omega 6 most common
Linoleic acid
Body convert linleic acid to
AA
Arachidonic acid
healthy ratio of omega-6 to omega-3 fatty acids
Go between
1-to-1 and
4-to-1
tend to have high melting points, usually making them solid at room temperature (butter, coconut oil)
Saturated fat
These fats are artificially produced through hydrogenation processes and are commonly found
in processed foods like margarine, fried foods, and baked goods
Trans fat
Partially hydrogenated oil
(Margarine)
Trans
Raise bad LDL and lower good HDL
Create inflammation, which has been
implicated in heart disease, stroke,
diabetes, and other chronic conditions.
Contribute to insulin resistance
Can have harmful health effects even in
small amounts – for each additional 2
percent of calories from trans fat
consumed daily, the risk of coronary heart
disease increases by 23%.
Trans
Most concentrated source of energy
Fat
Fat is a carrier for the…
Fat-soluble vitamins
A D E n K
The membranes around the cells in our body are
mainly made of
phospholipids, triglycerides and cholesterol.
Brain is rich in fat —%
60%
Fatty acid composition of the brain
Is unique ,,
DHA major brain fatty acid
Where else there is high concentration of DHA
Retina
Other biological functions
- Insulating and protecting vital organs,
as well as providing cushioning for joints. - Precursor for the synthesis of hormones and other bioactive molecules:
LA and ALA can be converted
to compounds with hormone-like or inflammatory properties (such as prostaglandins or leukotrienes, respectively)
Sources of mono and polyunsaturated fats
Olive oil, fatty fish, nuts, seeds, avocados
Limit intake of
Saturated fats
Avoid
Trans fats
Adult % of their energy intake from fat
20-35%
G for women of saturated fat
22
G for men of saturated fat
28
% of total energy taken from saturated fat
10%
% of total energy taken from trans fat
1%
G for women of trans
2g
G for men for trans
3G
Visceral fat that
accumulates around the organs in the
abdomen is particularly associated with
higher risk of developing these diseases
Obesity
Where is located in humans, the fat tissue
Under the skin
Subcutaneous fat
Around organs
Visceral fat
Bone marrow
Breast tissue
Small blood vessels and fat cells
Adipocytes
What does the adipocytes produce and secrete that are important for immune responses in host defense and play role in lipid metabolism
proteins and
other molecules such as leptin,
adiponectin, TNF-α, IL-6, and IL-1β
Tips on fats
Vegetable oil
Boil, stream or bake
Lean cuts of meat, trim visible fat
avoid process food - trans fat
Limit consumption of saturated fat
