Fats Flashcards
What are fats made of?
- Carbon, hydrogen and oxygen.
- Triglyceride, a glycerol and 3 fatty acids
What are the 2 types of fatty acids?
Saturated and unsaturated
Describe the chemical structure of saturated fatty acids
The carbon atoms are linked by single bonds and saturated with hydrogen.
Describe the chemical structure of unsaturated fatty acids
They contain at least one carbon carbon double bond.
What are the main properties of saturated fatty acids?
- Solid at room temperature
- High melting points
What are foods high in saturated fats?
- Processed meat
- Meats
- Lard
- Coconut oil
- Palm oil
What does excess saturated fat do to you?
- Increases cholesterol levels increasing the risk of cardiovascular diseases such as CHD
- Increases LDL levels and LDL sizes.
What are the 2 types of unsaturated fats?
Monounsaturated and polyunsaturated.
What is the structure of a monounsaturated fat?
Has only one carbon carbon double bond.
What foods are monounsaturated fats in?
- Olive oil
- Almonds
- Peanut butter
- Avocados
- Found in animal and vegetable fats.
What are the properties of monounsaturated fats?
- Soft at room temperature but solid in refrigerator.
- Lower cholesterol, reduce risk of diabetes and cancer.
What is the structure of a polyunsaturated fat?
Has more than one carbon carbon double bond.
What foods are polyunsaturated fats found in?
- Sesame oil
- Soybean oil
- Seeds
- Oily fish
What are the properties of polyunsaturated fats?
- Liquid at room temperature and in the refrigerator.
What are trans-fatty acids?
- Man made molecule that is made by hydrogenation
What is hydrogenation and what is an example of a hydrogenated food product?
- Adding hydrogen to a vegetable oil (polyunsaturated)
- The carbon double bonds open and hydrogen is added. E.g. margarine
What are the risk factors associated with trans fatty acids?
- Act like saturated fatty acids
- Bad for cardiovascular system
- Increase risk of breast cancer
What are EFAs?
Essential fatty acids
- Cannot be made by the body but are important to healthy and efficient functioning of the body.
- Essential for blood clotting and inflammation control.
What are the 2 important EFAs?
Omega 3 - help brain functioning and reduce the risk of heart disease.
Omega 6 - lower blood cholesterol and reduce inflammation.
In what foods is Omega 3 found?
Oily fish, seeds
In what foods is Omega 6 found?
Vegetables, fruits, grains, chickens and seeds.
What are the risk factors associated with trans fatty acids?
- Act like saturated fatty acids
- Bad for cardiovascular system
- Increase risk of breast cancer
What are EFAs?
Essential fatty acids
- Cannot be made by the body but are important to healthy and efficient functioning of the body.
- Essential for blood clotting and inflammation control.
What are the 2 important EFAs?
Omega 3 - help brain functioning and reduce the risk of heart disease.
Omega 6 - lower blood cholesterol and reduce inflammation.
In what foods is Omega 3 found?
Oily fish, seeds
In what foods is Omega 6 found?
Vegetables, fruits, grains, chickens and seeds.
What are the functions of fat in the diet?
- Energy source
- Make cholesterol - good for sex hormones, bile production and human tissue production
- Insulation in the body - structure of a cell
- Protects vital organs
- Helps promote satiety
- Source of fat-soluble vitamins A, D, E & K
What are the consequences of too much fat in the diet?
- Obesity
- CHD
- High blood pressure
- Strokes
How can fat content be reduced in the diet?
- Lean meat cuts
- Trim fat off of meat
- Cooking methods that do not include the adding of fat
- Check the fat content of food products and buy the ones with lower fat.
What are the consequences of fat deficiencies?
- Vitamin deficiency
- Weight loss if there is a lack of carbs in the body as the body will use fat as the energy store
- Less insulation
Define visible fat
Fats that can be seen, each fat on a meat cut
Define invisible fat
Fats that cannot be seen, e.g. cakes, ready meals
