Lipids Flashcards
Dietary fats, cholesterol, sterols, triglycerides
Where is cholesterol synthesized?
The liver
Do plants make cholesterol?
No
Why would milk chocolate contain cholesterol?
Made with dairy (animal) fats
What does “mono” mean?
1
A saturated fat means that all the carbons have single bonds filled with what element?
Hydrogen
What does unsaturated mean?
There is room to add additional hydrogen atoms
When a fat is saturated, it has what consistency at room temperature
Solid at room temperature
Why would fish need to have their body fat as oils?
They live in cold water and could not move if the fat were harder/more saturated
Where is the first double bond in an Omega 3 fat?
3 carbons from the Omega end of the fat
What is another word for Omega 9 fats?
Monunsaturated
Why is it better to eat a whole food fat (such as avocado) rather than just the oil?
Whole food fats also contain other nutrients, including antioxidants, that may help keep the fat nutritious.
Exposure to oxygen, heat and moisture increases what process
Oxidation (known as “rust” on metal)
Which polyunsaturated fat is more beneficial to anti-inflammation?
Omega 3 fats
What does “If it starts with an ‘S’ its a Six” refer to?
Omega 6 fats: safflower, sunflower, soybean
What process is used to change the fatty acid profile of safflower oil, which is naturally high in Omega 6, but becomes higher in Omega 9 fatty acids?
Genetic engineering. High Oleic oils are monounsaturated fats. Plant fat profiles that are radically different from the usual profile have come from plants that have been genetically changed in some way.
HDL is the abbreviation for
High Density Lipoprotein
LDL is the abbreviation for
Low Density Liporotein
Triglyceride is
a glycerol molecule with 3 fatty acids attached. It looks like a Capital “E”
Linolenic acid is an essential fatty acid for which type of Omega fat
Omega 3 (it has 3 sets of 3 letters, so it is an Omega 3)
When a food is “essential”, what does that mean?
Your body cannot produce it. It must come from the diet.
Flax seed must be ground or broken for the body to access Omega 3 fats inside. True or False
True
Purslane is an example of
A plant that contains Omega 3 fats
Animals that eat soybeans have more of which type of polyunsaturated fat in their bodies?
Omega 6
Rancid fat refers to fat that has become
oxidized
Which types of fats are most likely to become oxidized
Polyunsaturated fats (especially when exposed to oxygen, heat and moisture during cooking/frying)
Extra Virgin Olive Oil (EVOO) refers to what?
The first pressing of olives into oil.
Extra Virgin Olive Oil (EVOO) loses nutrients when heated. True or false
True
Smoke point refers to what
The temperature where a oil starts to smoke. High smoke point is good for cooking foods at higher temperatures.
Avocado oil has the ___________est smoke point
highest
Where in blood vessels does plaque occur?
Between the lining and the muscle layers. LDL burrows beneath the lining.
Rancid Omega 3 fats smell like what?
Dead fish and musty basement
Should you eat rancid fat?
No. It increases inflammation in the body
How do they make high omega 3 eggs?
Feed the hens more omega 3 fats
The type of fat you store in your body will reflect ___
The types of fat you eat.
Dietary fat carries what type of vitamins?
Fat soluble ADEK
What does fat contribute toward eating pleasure
flavor and the texture of creaminess
How many calories does fat contribute per gram?
9
How would you determine the number of calories from fat?
Multiply the grams of fat by 9
How would you determine the % of calories from fat?
Grams of fat x 9 = calories from fat.
Divide the calories from fat by the total calories per serving to get % of calories from fat
30% of calories from fat would be about 3 fat grams per hundred calories. True or False
True
Coconut oil and palm oil are what type of fat?
Saturated
Do coconut oil and palm oil contain cholesterol?
no. They are plant fats
Triglycerides are the same as cholesterol. True or false
False.
Triglycerides can be raised by stress. True or false
True
Trans fats have a different shape than naturally occurring saturated fats. True or False
True
The shape of trans fats makes it more or less rigid?
more rigid
DHA and EPA are the most important fatty acids in
fish oil
How would you increase DHA and EPA in your diet?
Eat more fish
Animals and fish that eat green foods have more of what in their bodies?
Omega 3 fats
IT is important to correct the balance between these 2 types of polyunsaturated fats
Omega 3 and Omega 6
Omega 6 fats are converted to substances that increase or decrease inflammation
increase
Omega 3 fats are converted to substances that increase or decrease blood clotting
decrease
If I wanted to improve my immune system which Omega fat should I eat more of?
Omega 3
Monounsaturated fats are called Omega_____
9
Omega 3 fats have what effect on cancer-related processes?
inhibit tumor growth processes and enhance chemotherapy and recovery from surgery
Omega 3 and Omega 6 fats compete for the same___
enzyme that converts them into other important substances
Our current diet provides what ratio of Omega 6 to Omega 3 fats
10-20 Omega 6: 1 Omega 3
All cholesterol comes from the diet. True or false
False. The body also makes it
What does “poly” mean
More than one
hydrogenation is the process of adding _____ to an unsaturated fat
hydrogen
Partially hydrogenated means some unsaturated bonds remain in the fat. True or False
True. It would simply be called hydrogenated if all the bonds were hydrogenated.
What are some of the things cholesterol is used for in the body
In Bile acids, cell membranes, myelin (the insulation for nerves, Vitamin D, and hormones like testosterone, androgens, estrogens, cortisol, cortisone, and aldosterone.
Plaque in the circulatory system has what effect on blood vessels
Narrows them. Interferes with elasticity and ability to relax and contract to manage blood pressure.
According to The DRI on food labels, how much cholesterol is recommended per day
300 mg. 200 mg is for people who need to lower their cholesterol and will not appear on a food label designed for healthy people.
