Lipids: Fats and Oils, Chapter 4

Question 1

What are the three main classes of macro-nutrients?

Answer 1

Fats, Proteins and Carbohydrates

Question 2

List some problems associated with excessive intake of dietary fat.

Answer 2

Obesity
Cardiovascular disease
Some forms of cancer

Question 3

List three roles of fat in our body

Answer 3

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.

Question 4

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

Answer 4

Fat Quality

Question 5

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

Answer 5

All three lengths

Unsaturated and Saturated

Question 6

Explain the process of hydrogenation.

Answer 6

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.

Question 7

Why did the food industry begin using hydrogenation?

Answer 7

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.

Question 8

What are some health problems associated with hydrogenation?

Answer 8

• 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.

Question 9

Why is butter a better choice over margarine?

Answer 9

-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.

Question 10

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

Answer 10

Alpha-linoleic acid, omega 3

Linoleic acid, omega 6

Question 11

What are dietary lipids?

Answer 11

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

Question 12

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

Answer 12

95%

Question 13

What are the characteristics of dietary lipids?

Answer 13

• 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.

Question 14

What are fatty acids?

Answer 14

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.

Question 15

Characteristics of saturated fats?

Answer 15

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

Question 16

What are unsaturated fats?

Answer 16

• 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

Question 17

What are the symptoms of fatty acid deficiency?

Answer 17

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

Question 18

What are prostaglandins?

Answer 18

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

Question 19

What are the similarities between phospholipids and triglycerides?

Answer 19

1. Contain a glycerol backbone.

2. 3 molecules attached to its backbone.

Question 20

Explain the importance of phospholipids.

Answer 20

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.

Question 21

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

Answer 21

Lecthin found in egg yolk.

Question 22

Where is sphingomyelin found and what does it do?

Answer 22

• Found in the membranes of many nerve cells

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

Question 23

4 facts about cholesterol.

Answer 23

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

Question 24

How does an elevated cholesterol level occur?

Answer 24

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

Question 25

What determines the amount of oxidized cholesterol in the blood?

Answer 25

total dietary fat intake and genetics

Question 26

How to increase our HDL levels?

Answer 26

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.

Question 27

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

Answer 27

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

Question 28

First step in the digestion process of fats.

Answer 28

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

Question 29

Second step in the digestion of fats.

Answer 29

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).

Question 30

Third step in the digestion of fats.

Answer 30

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.

Question 31

Fourth step in the digestion of fats.

Answer 31

Liver-principle site of fat metabolism.

Question 32

What organ is the principal site of fat metabolism?

Answer 32

Liver

Question 33

What are some recommendations for reducing dietary fat intake.

Answer 33

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.

Question 34

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

Answer 34

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.

Question 35

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

Answer 35

Atherosclerosis-the clogging of coronary arteries.

Question 36

Explain how atherosclerosis contributes to a variety of other diseases.

Answer 36

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.

Question 37

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

Answer 37

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

Question 38

What is the effect of fat on the colon?

Answer 38

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.

Question 39

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

Answer 39

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

Question 40

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

Answer 40

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.

Question 41

What are some ways to prevent cancer?

Answer 41

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.

Question 42

Explain how vitamin C may prevent cancer.

Answer 42

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.

Question 43

List suggestions for reducing cardiovascular disease.

Answer 43

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.