Fats Flashcards
Are fats a macronutrient?
Yes
Definition of lipids
A term to describe (another name for) both fats and oils
All fats and oils have a ______ chemical structure and functions
Similar
Are all fats high in calories?
Yes
How many calories in 1g of fat?
9 calories
- 9 kcal/37 KJ
Are fats small or large molecules?
Large
What elements are fats made up of? (3 elements)
- carbon
- hydrogen
- oxygen
What are fat molecules made up of? (2 things)
- fatty acids
* glycerol
Fatty acids can be _______ or _______
Saturated or unsaturated
In saturated fats, what is each carbon atom in the fatty acid combined with?
Each carbon atom in the fatty acid is combined with 2 hydrogen atoms
What state are saturated fats in at room temperature?
Solid
Where are saturated fats mainly found?
Animal foods
Structure of saturated fats….
H H H H H H
| | | | | |
.... C-C-C-C-C-C-H
| | | | | |
H H H H H HWhat health problems has too much saturated fat been linked to?
High blood cholesterol —> leading to increased risk of coronary heart disease, diabetes and obesity
Cholesterol is a type of ____ fat, has the consistency of soft ___ and is produced in the ____ and transported around the body in the ____.
- saturated
- wax
- liver
- blood
What happens when there is too much cholesterol in the blood?
It is deposited on the walls of the arteries, narrowing them and making them less efficient.
Narrowed arteries are one of the major causes of coronary heart disease
Narrowed arteries are one of the main causes of what disease?
Coronary heart disease
Saturated fat definition
Each single bonded carbon atom is combined with 2 hydrogen atoms
Unsaturated fat definition
Has at least one double carbon atom not surrounded by hydrogen
What are the 2 types of unsaturated fats?
- monounsaturated
* polyunsaturated
What state are unsaturated fats usually at room temperature?
Soft or liquid at room temperature
Do unsaturated fats have a lower melting point?
Yes
How many pairs of double carbon atoms do monounsaturated fats have and how many hydrogen atoms are attached to it?
1 double pair of carbon atoms with only one hydrogen atom attached
- so they are capable of taking one more hydrogen atom
Monounsaturated fats are ____ at room temperature but will go ____ when placed in the coldest part of the fridge
- soft
* hard
Are monounsaturated fats found in animal and vegetable sources?
Yes
Why are monounsaturated fatty acids considered healthier?
They can help to lower blood cholesterol, reduce the risk of diabetes and are linked with a lower rate of cancer
Structure of monounsaturated fatty acids …
H H | | -C-C=C-C- | | | | H H H H
How many pairs of carbon atoms do polyunsaturated fats have and are they capable of taking up more hydrogen atoms?
- 2 or more double pairs of carbon atoms
* capable of taking up more hydrogen atoms
What are polyunsaturated fats like at room temperature and will they go solid in a fridge?
- they are very soft and oily at room temperature
* they will not go solid, even in a fridge
Monounsaturated fats definition
A fat molecule with one hydrogen space
Polyunsaturated fats
A fat molecule with more than one hydrogen space
Structure of polyunsaturated fatty acids….
H H H | | | -C-C=C-C-C=C-C- | | | | | | | H H H H H H H
What are trans-fatty acids? What is the process called when they are produced?
- Man-made molecules produced when hydrogen is added to vegetable oils
- This process is called hydrogenation
Hydrogenation definition
The process of adding hydrogen to oils to make them into solid fats
What is hydrogenation used for?
To make solid fats from oil and is used in a variety of manufactured foods
What do trans-fatty acids behave like? What do they do to your cholesterol?
- They behave like saturated fats
* They raise your level of cholesterol
Are trans-fatty acids bad for your cardiovascular system and what type of cancer does it increase the risk of?
- they are bad for your cardiovascular system
* may increase the risk of breast cancer
Definition of Essential Fatty Acids (EFAs)
Small unit of fat that must must be supplied in the diet
Can essential fatty acids (EFAs) be made by the body?
No
Why are EFAs important?
Important to the healthy and efficient functioning of the body
What do we need EFAs for?
- regulating body processes, including:
- blood clotting
- control of inflammation
Name 2 important EFAs
- Omega 3
* Omega 6
What is the benefit of omega 3?
It helps protect the heart
What foods is omega 3 found in?
- Oily fish
- Seeds
- Walnut oil
- Green leafy vegetables
What is the benefit of omega 6?
It helps lower cholesterol in the blood
Where is omega 6 found?
- vegetables
- fruits
- grains
- chicken
- seeds
What are the functions of fat in the diet? (6 things)
- fats used by body for energy
- they form a part if the structure of cells
- fats are stored under skin and help insulate body against cold
- protects vital organs, such as kidneys
- fat is a source of the fat-soluble vitamins A, D, E, K
- promotes feeling of satiety (feeling full)
Is it common for people to have a lack of fat in their diet in the UK?
No, it is rare
- actually, we often consume too much fat
We should reduce our fat intake so that it contribute to no more than ____% of our energy intake
35%
What health problems could be created by consuming too much fat? (6 things)
- obesity
- coronary heart disease
- high blood pressure
- diabetes
- strokes
- other heath problems
How can we reduce fat content in our diet? (4 things)
- buy lean cuts of meat
- check fat content of products and choose lower-in-fat varieties
- trimming fat from meat
- choosing methods of cooking which do not include adding fat
Name some plant sources of fats
- some fruits e.g. avocado and olives
- nuts and pulses e.g. peanuts and walnuts
- seeds e.g. sesame, sunflower and soya
Name some animal sources of fat
- meat and meat products e.g lard and suet
- dairy products e.g. milk, butter, cheese and cream
- fish, particularly oily fish e.g. tuna, salmon and sardines
Visible fats definition
Fats that can be seen
Invisible fats definition
Foods containing fat which cannot be seen
Give some examples of visible fats
- fat on meat
* butter
Give some examples of invisible fats
- ready meals
- chocolate
- biscuits
- burgers
Fat is a _____ source of energy
Concentrated
What is excess fat stored as?
Body fat
What is cholesterol?
A vital component of cell membranes
