FATS Flashcards
● Also known as fatty acids or lipids
● more concentrated source of energy than CHO
● greasy substances that are not soluble in water
fats
Fat has ___ cal per gram, more than 2 times the number of calories in carbohydrates and protein
9 calories
fat carries fat soluble vitamins:
vit ADEK
Essential fatty acids play a key role in wound ___ and blood ___
healing;
clotting
the body needs dietary fat in order to make specific hormones, including ___ and ___
testosterone and estrogen
● Esters of fatty acids and glycerol which are by products of digested dietary fats
● Also called as neutral fats or triglycerides
simple lipids
● Make up 98-99% of food and body fats (e.g.) fats and oils
● Stored in fat cells (if not used) and released for energy between meals
simple lipids
simple lipids + other organic compounds
○ Phospholipids
○ Glycolipids
○ Lipoproteins
compound lipids
● Has the unique ability to dissolve in both water and fat.
● Helps move nutrients, hormones and other substances in and out of the cells.
phospholipids
___ is found in both plant and animal foods and is synthesized in the liver.
lecithin
○ A natural emulsifier that helps transport fat in the bloodstream.
○ It is used commercially to make food products smooth
lecithin
● Contains CHO in combination with fatty acids and glycerol
● Have important roles in providing energy and serve as markers
glycolipids
● Cholesterol + triglycerides
● Not able to easily circulate in the bloodstream
● They are often carried by proteins
lipoproteins
● Also called as neutral fats or triglycerides
● Make up 98-99% of food and body fats (e.g.) fats and oils
● Stored in fat cells (if not used) and released for energy between meals
lipoproteins
type of lipoprotein:
● Consists of main triglycerides,
some cholesterol molecules,
and less protein
● Less dense than most
lipoproteins because of its high
lipid composition
very low density lipoprotein (VLDL)
type of lipoprotein:
Made in the liver and is
responsible for delivering
triglycerides to cells in the
body, which is needed for
cellular processes
very low density lipoprotein (VLDL)
type of lipoprotein:
● Also known as “bad
cholesterol”
● Consists of more cholesterol
than triglycerides and protein,
density is greater than VLDL
low-density lipoproteins (LDL)
type of lipoprotein:
● Responsible for carrying
cholesterol to cells that need it
● Elevated levels are associated
with an increases risk of CVD
and Atherosclerosis
low-density lipoproteins (LDL)
type of lipoprotein:
● Considered as the “good
cholesterol”
● Consists of less cholesterol and
more protein, making these
lipoproteins the densest
high-density lipoprotein (HDL)
type of lipoprotein:
● HDL is made in the liver and in
the intestines
● Responsible for carrying
cholesterol from cells back to
the liver
high-density lipoprotein (HDL)
type of lipoprotein:
● The least dense out of all of the
lipoproteins
● Primarily made up of
triglycerides and small amount
of protein
● Transport vehicle for lipids in
blood and lymph
chylomicrons
Substances liberated during hydrolysis of simple and compound lipids which still retain the properties of lipids
derived lipids
●a fat-like substance in animal foods and body cells
● Abundant in egg yolk, fatty meal, shellfish, butter, cream, cheese, whole milk, and organ meats (liver, kidneys, brains, sweet breads)
sterol (cholesterol)
● Contributing factor in heart disease and atherosclerosis
● Recommended intake: levels should not exceed 200 mg/dL of blood
sterol (cholesterol)
- Utility vehicle for fat soluble vitamins
- Helps in the emulsification of dietary fat
- Insulates the nerve and the brain tissues
sterol (cholesterol)
- Waterproofs the skin
- For the development of adrenal and sex hormone
- Essential for the synthesis of bile and vitamin D
- Supports cell growth
sterol (cholesterol)
● Building blocks of fat
● During digestion, body breaks down fats into ___, which can be absorbed into the blood
fatty acids
Functions in the body as an energy source. If glucose isn’t available for energy, the body uses ___ to fuel the cells instead
fatty acids
type of fatty acid:
● Heavier, more dense, solid; can raise bad cholesterol
● Recommendation: no more than 6% of total daily calories
● Examples: of animal origin are
meat, poultry, egg yolks, whole
milk & whole milk cheeses,
cream, ice cream, butter
saturated fatty acids
type of fatty acid:
● Recommended for cooking
● Lowers the amount of
low-density lipoprotein (LDL) or
“bad cholesterol”
● Have no effect on high-density
lipoproteins (HDLs) or “good
cholesterol”
unsaturated fats
(MUFA - monounsaturated)
type of fatty acid:
● Recommended intake: 20% of
total daily calories
● Examples: olive oil, peanut oil,
canola oil, avocados, and
cashew nuts
unsaturated fats
(MUFA - monounsaturated)
type of fatty acid:
● two major fatty acids
● Recommended Intake: Not
exceed 10% of total daily
calories.
● Examples: cooking oils made
from sunflower, safflower, or
sesame seeds
unsaturated fats
(PUFA - polyunsaturated)
help lower the risk of heartdisease; found in fish oils
omega-3 fatty acids
has a cholesterol-lowering effect
omega-6 fatty acids (linoleic acid)
Unhealthy fats that form when oil
goes through a process called
hydrogenation letting fat to
harden and become solid at room
temperature
trans-fatty acids (TFAs)
● Hydrogenated fats, or “trans
fats,” are often used to keep
some foods fresh for a long time
or to prolong shelf-life
● Required to be listed on the food
label
trans-fatty acids (TFAs)
● Raise LDLs but decrease HDLs
● Can increase risk of heart
disease, stroke and Type II
diabetes
● Dietary sources: margarine, cake,
cookies, doughnuts, chips,
crackers, meat & dairy
products, peanut butter
(hydrogenated), shortening
trans-fatty acids (TFAs)
essential to be taken in our diet because they cannot be synthesized in our body
○ Ex. Linoleic (omega-6), linolenic
(omega-3) and arachidonic acids
essential fatty acids
are those which can be synthesized by the body and which need not be supplied through the diet
○ Ex. Palmitic acid, oleic acid and butyric acid
non-essential fatty acids
are purchased and used as fats, such as butter,margarine, lard, and cooking oils
visible fats
are those found in other foods, such as meats, cream, whole milk, cheese, egg yolk, fried foods, pastries, avocados and nuts.
invisible fats
RDA of fats
30% of total caloric intake
AHA:
consume less or no more than ___ of saturated fats, ___ polyunsaturated fats, and ___ monounsaturated fats
7%
10%
20%
● Vitamin Deficiencies (ADEK)
● Inflammation of the skin
● Slow wound healing
● Hair loss
● Prone to sickness
fat deficiency
● Diet very high in PUFA can lead to some cancers
● Risk for heart disease, atherosclerosis and stroke
● Risk for obesity
excess fats
● A fat alternative made from sugar and fatty acids
● Approved by FDA for use only in snack foods (potato chips, tortilla chips & crackers)
olestra
Inhibits the absorption of some vitamins and other nutrients therefore fat-soluble vitamins A,
D, E, and K have been added
olestra
● made from either egg white or milk protein and contains 1.3 kcal/g.
● Can be used only in cold foods such as ice cream
● Not available for home use
simplese
● Carbohydrate-based and derived from oat fiber
● Heat-stable and can be used in baking but not in frying
oatrim
