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Module 1, CSNN > Lipids: Fats and Oils, Chapter 4 > Flashcards

Lipids: Fats and Oils, Chapter 4 Flashcards

1
Q

What are the three main classes of macro-nutrients?

A

Fats, Proteins and Carbohydrates

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2
Q

List some problems associated with excessive intake of dietary fat.

A

Obesity
Cardiovascular disease
Some forms of cancer

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3
Q

List three roles of fat in our body

A
  1. Energy-storage substance.
  2. Transport other nutrients such as vitamins A, D, E and K.
  3. Essential component of cell membrane and internal fatty tissues-protect vital organs from trauma and temperature.
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4
Q

Is fat quality or fat quantity more important in fat energy storage?

A

Fat Quality

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5
Q

What type of fatty acids does our body need to stay healthy?

A

All three lengths

Unsaturated and Saturated

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6
Q

Explain the process of hydrogenation.

A

A canister of hydrogen gas is positioned below a vat of oil and under controlled circumstances, the hydrogen gas is allowed to bubble up into the oil.
The oil can be convinced to soak up more hydrogen and unsaturated fatty acids can be transformed into saturated ones.
As a result, a semi-solid fat is produced.

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7
Q

Why did the food industry begin using hydrogenation?

A

Polyunsaturated fatty acids have multiple spots of hydrogen removed. PUFA containing products are too delicate to be shipped and shelved for long periods of time. The food industry has adopted hydrogenation as a shelf-life extension.

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8
Q

What are some health problems associated with hydrogenation?

A
  • Converts some of the unsaturated fatty acids into a new form (called trans fat)
  • increases blood cholesterol and LDL cholesterol
  • increases the risk of atherosclerosis.
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9
Q

Why is butter a better choice over margarine?

A

-Butter contains butyric acids, a short fatty acids that is associated with lowering the risk of cancer and tumor advancement. -Margarine contains hydrogenated oils and trans fats.

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10
Q

What are the two main essential fatty acids (EFA) we consume in food?

A

Alpha-linoleic acid, omega 3

Linoleic acid, omega 6

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11
Q

What are dietary lipids?

A

Carbon chains that are more simpler and compact. (they do not dissolve in water)

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12
Q

Triglycerides comprise what percentage of lipids in food and in our bodies?

A

95%

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13
Q

What are the characteristics of dietary lipids?

A
  • similar in structure (3 fatty acids attached to a glycerol molecule)
  • contain fatty acids, which may not be saturated, or unsaturated.
  • burning up stored fat can help us live longer without foods.
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14
Q

What are fatty acids?

A

Simple chains of carbon atoms with hydrogen atoms added to the chain.
Has the capacity to attach 4 other atoms (adjacent carbons plus two hydrogen atoms)
Saturated: all hydrogen spaces are filled.
Unsaturated: spaces are left vacant.

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15
Q

Characteristics of saturated fats?

A
  • Saturated with hydrogen atoms.
  • No electrical charge
  • Slow to react with other chemicals.
  • Solid at room temperature
  • Animal sources
  • Safer than unsaturated fats
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16
Q

What are unsaturated fats?

A
  • have missing hydrogen atoms and carbon double bonds.
  • chemically unstable and can break down in the body to (produce excess levels of free radicals)
  • Fluid, less sticky
  • Liquid at room temperature
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17
Q

What are the symptoms of fatty acid deficiency?

A
  1. dry, brittle hair.
  2. fatigue
  3. infections easily
  4. PMS
  5. rough, dry, flaky, scaly skin.
  6. wounds heal poorly.
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18
Q

What are prostaglandins?

A
  • Fatty acids partially oxidized in a very specific and controlled way by enzymes.
  • Have hormone-like functions in the regulation of cell activity.
19
Q

What are the similarities between phospholipids and triglycerides?

A
  1. Contain a glycerol backbone.

2. 3 molecules attached to its backbone.

20
Q

Explain the importance of phospholipids.

A
  1. Along with DHA-critical in maintaining healthy nerve function in part of the brain.
  2. May help reduce some age-related cognitive problems.
  3. May blunt the release of cortisol in people experiencing stress.
21
Q

What is the most common (and best studied) phospholipid?

A

Lecthin found in egg yolk.

22
Q

Where is sphingomyelin found and what does it do?

A
  • Found in the membranes of many nerve cells

- Helps regulate chemical signals that move in and out of the nerves.

23
Q

4 facts about cholesterol.

A
  1. Acts as an antioxidant
  2. facilitates production of vitamin D
  3. Hard, waxy lipid
  4. Role in production of hormones.
24
Q

How does an elevated cholesterol level occur?

A

Occurs in the blood when the body lacks the normal balance of anti-oxidants.

25
Q

What determines the amount of oxidized cholesterol in the blood?

A

total dietary fat intake and genetics

26
Q

How to increase our HDL levels?

A
  1. more exercise
  2. increase dietary fiber and intake of plant foods (especially veggies).
  3. decrease intake of animal foods.
  4. Increase intake of plants. Phyotonutrients help decrease inflammation and oxidation and protect the body from overreaction of the immune system.
27
Q

Why do our bodies need to take special care with fats and oil?

A

Because of their viscosity and insolubility in water, our bodies need to take special care to digest and transport them to cells and organs.

28
Q

First step in the digestion process of fats.

A

Mouth-chewing is the first act of digestion that helps separate fats.

29
Q

Second step in the digestion of fats.

A

Other enzymes and hydrochloric acid frees lipids during digestion of protein and carbs.
-Lipids are oils, they rise and pool at the top of the gastric contents so they are acted upon last. (fatty meals seem to satisfy because they cause the stomach to empty more slowly).

30
Q

Third step in the digestion of fats.

A

Small Intestine

  • Main place of digestion.
  • Bile is secreted from the gallbladder. (Bile first emulsifies the fats-breaks it down into smaller group molecules so enzymes can work).
  • Pancreatic lipase is the main enzyme that splits the triglyceride.
  • When digestive system is working well, 95% of dietary fats absorbed into the body.
31
Q

Fourth step in the digestion of fats.

A

Liver-principle site of fat metabolism.

32
Q

What organ is the principal site of fat metabolism?

A

Liver

33
Q

What are some recommendations for reducing dietary fat intake.

A
  1. Fat must come from a high quality source.
  2. Eat more fiber rich foods, fresh fruits, veggies and whole grains.
  3. rich in vitamin A & C
  4. cruciferous veggies
  5. decrease in alcoholic beverages
  6. avoid consumption of salt-cured, smoked and nitrate-treated food.
34
Q

What are the two aspects of diet that must be considered when addressing dietary fat and disease?

A
  1. The total amount of fat intake-the% of the total diet, consisting of fats and oils both saturated and unsaturated.
  2. The types of fats consumed.
35
Q

What is the #1 disease related to increased fat intake?

A

Atherosclerosis-the clogging of coronary arteries.

36
Q

Explain how atherosclerosis contributes to a variety of other diseases.

A

Clogging vital arteries with plaque decreases the delivery of life-supporting blood to the tissues and the narrowing and stiffness of blodo vessels leads to high blood pressure (hypertension) which can lead to an enlarged heart and general heart disease.

37
Q

What are two types of cancers associated with excessive dietary fat intake?

A
  1. Colon and rectum cancer
  2. Breast cancer
    Both are associated with a high fat, low-fiber diet.
38
Q

What is the effect of fat on the colon?

A

Fats in the diet cause the release of bile acids from the gall bladder and liver into the intestine to help emulsify the fats.
Increase fat diets stimulate an increase in bile acids levels in the colon.
Fat in the diet also weaken the metabolism of the normal colon bacteria, that when functioning optimally, may protect the colon lining from carcinogens.
These altered microflora interact with the bile acids to potentially create compounds that may cause cancer.

39
Q

How is a high fat diet related to breast cancer in women?

A

Saturated fats generate more cholesterol than increase estrogen levels in women.

40
Q

Explain why increasing fiber content, in a high-fat diet, will provide some protection against carcinogens in the colon.

A

An increase in fiber content, even in a high fat diet, seems to be productive by increasing bowel motility, by diluting carcinogenic substances through bulking action and by improving bacterial detoxification functions.

41
Q

What are some ways to prevent cancer?

A
  1. avoid obesity
  2. reduce total fat intake
  3. eat more high-fiber foods
  4. eat foods rich in vitamin A and C
  5. include the cruciferous vegetables.
  6. Minimize alcoholic beverages
  7. Avoid salt-cured, smoked and nitrate-treated foods.
42
Q

Explain how vitamin C may prevent cancer.

A

Vitamin C found in increased amounts of citrus fruits and many veggies may also prevent cancer. Vitamin C interferes with the production of nitrosamine, a carcinogen formed from fietary nitrates in preserved foods.

43
Q

List suggestions for reducing cardiovascular disease.

A
  1. Reduce the amount of total fats int he diet from more than 40% of total calories to 20-35% or lower.
  2. Specifically lower long-chain saturated fat intake by decreasing the consumption of red meats and full-fat milk.
  3. Raise the ratio of polyunsaturated fats to saturated fats.
    Eat more cold water fish.

Module 1, CSNN (7 decks)

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