Fats Flashcards
Lipids?
Lipids include triglycerides (fats and oils) as well as related fatty compounds, such as sterols and phospholipids. The lipids of greatest significance in nutrition are triglycerides, fatty acids, phospholipids, and cholesterol.
Triclycerides?
A type of lipid and refers to fats and oils, these fats and oils are composed of different types of fatty acids. It’s formed by the union of glycerol and three fatty acids. The majority of lipids found in foods and in the body are in the triglyceride form.
Molecular Components of Fat and Relevance?
Like carbs, fat contains carbon, oxygen, and hydrogen. Since the fatty acid chains have more carbon and hydrogen relative to oxygen, they provide more energy per gram though.
Calories Per Gram for Macronutrients?
Fat has 9 kcal/g and carbs/protein have 4 kcal/g
Saturated Fatty Acids?
These have no double bonds and their carbon molecules are saturated with hydrogen. There is no dietary requirement for them since the body can make them itself.
Unsaturated Fatty Acids?
Contain some carbon molecules that are joined by double bonds, making them more chemically reactive. Fatty acids containing one double bond are monounsaturated, 2 or more are polyunsaturated.
Polyunsaturated Fatty Acids?
Two are considered essential (the body can’t make them): omega-6 and omega-3 fatty acids. These 2 are necessary for the formation of healthy cell membranes, proper development/functioning of the brain/nervous system, and hormone production. Fewer food contain omega-3; they include fish, particularly fatty fish such as salmon, herring, halibut, trout, and mackeral. These fish contain the omega-3 fatty acids, EPA and DHA. You can consume flaxseeds, walnuts, soybean oil, or canola oil to meet omega 3 requirements since these contain the omega-3 fatty acid ALA, which is converted to EPA and DHA, however, this conversion is insufficient. Only 5% of ALA is converted to EPA and less than 0.5% of ALA to DHA.
Purpose of Fats?
Primarily stored in adipose tissue, small amounts in skeletal muscle though, especially in aerobically trained athletes. It also helps insulate/protect organs, regulate hormones, and carry/store fat-soluble vitamins A, K, D, E.
Cholesterol?
Waxy, fat-like substance that is an important structural and functional component of all cell membranes. Also use for the production of bile salts, vitamin D, and several hormones (estrogen, androgen, and progesterone) as well as cortisol.
Cholesterol and Problems?
Too high and it can cause atherosclerosis (hardening of the arteries due to plaque buildup on artery walls) and is a risk factor for heart disease. High levels of total cholesterol, LDL, and triglycerides associated with heart disease.
HDL?
Protective against heart disease but not a target of therapy.
Things associated with high blood fats?
High intake of refined carbs, weight gain, excessive alcohol intake, and very low fat diets.
Fats and Energy?
Both intramuscular and circulating fatty acids are potential sources of energy during exercise. The body has limited capacity to store carbs, but fat stores are large and represent a large source of fuel for exercise. At rest and during low-intensity exercise, a high percentage of energy produced is from fatty acid oxidation. When the intensity increases there is a gradual shift from fat to carbohydrate as preferred fuel. Consistent aerobic training increases muscle’s capacity to use fatty acids.
Energy Usage and Diet for Fat?
The body adapts to using greater amounts of fat for energy when a higher-fat, lower carbohydrate diet is consumer over a period of time.
