Key Nutrition Flashcards
Know these well
In terms of dietary fats:
1) Name 4 basic types
2) Which are bad/good ?
3) Name 3 types of saturated fat & where they are found
BR 130-131
Review here
1 & 2) Bad:
- Saturated fats in general raise cholesterol (see here)
- Trans fat - increases MI & strokes
Good (should replace above)
- polyunsaturated - Omega 3s, omega 6 (bad = arachadonic acid, good = linolenic)
- Monounsaturated - help lower LDL - Canola, Olive, Peanut (C.O.P.)
3) Saturated fats - Lauric - coconuts, palm oil, meat - ^ Chol-T, ^ LDL, ^ HDL
- Stearic - cheese, dairy, meat, poultry - may lower LDL
- Palmitic - palm oil, dairy, meats - ^ Chol-T, ^LDL, ^ HDL
In terms of trans fats
1) What is a trans fat ?
2) Do they occur naturally ?
3) Is there a difference in the health effects of man-made vs natural trans fats
4) What specific effects do they have on lipids
5) What specific health effects do they have
BR 131 & here.
In trans fats, there are two carbons joined by a double bond. If the hydrogens are on OPPOSITE sides, it is called ‘trans’; if they are on the same side, it is called ‘CIS’.
- Cis are more flexible and thus liquid at room temp; trans are less flexible, leading to oils which are solida at room temp and have longer shelf life.
- natural trans fats occur in the body fat & milk of ruminant animals, mainly cows & sheep - not harmful
- commercial trans fats raise LDL-C & lower HDL
- a 2% increase in energy intake from bad trans fat (vs carbohydrates) is assoc with riks of CAD of 1.93 (P<0.001)
In terms of coconut oil
1) What is the #1 type of fat in it ?
2) What class of fats does this belong to
3) What are its effects on total & LDL cholesterol and HDL
4) What is the net effect on heart disease
BR 131
1&2) Lauric acid, a saturated fat, makes up 47% of coconut oil and is the #1 oil in it.
3) Lauric acid increases Chol-T, LDL, and HDL
4) Harvard recommends AGAINST coconut oil.
4) Net effect is to increase heart disease
