Lipids - Saturated and Unsaturated Fats

Question 1

Saturated Fats

Answer 1

Saturated fat intake has been a fiercely-debated topic.
* A lot of studies about high saturated fat diets and health, have reported on dietary intake of saturated fats from junk foods.
* A recent review by the Journal of the American College of Cardiology found that there was inadequate scientific evidence to keep advising against foods high in saturated fats, including coconut, unprocessed meat, eggs and dark chocolate.

Question 2

Saturated Fats: Coconut oil

Answer 2

• Coconut oil contains medium-chain triglycerides (MCTs) which the body uses as a source of fuel or turns them into ketones.
• MCTs increase the number of calories burned compared to longer-chain fatty acids.
• Coconut oil contains 50% lauric acid. Monolaurin is formed from lauric acid. Both substances have antibacterial, antiviral and antifungal properties.
• ↑ HDL cholesterol, ↓ LDL cholesterol.
• Preliminary studies show positive outcomes in epilepsy & Alzheimer’s.

Question 3

Saturated Fat in foods: Butyric Acid 4-C

Answer 3

• Butter, Dairy
  (Produced in the gut)

Question 4

Saturated Fat in foods: Caprylic acid 8-C:

Answer 4

• Coconut
• Palm kernel
• Breast milk
  (Anti-fungal properties)

Question 5

Saturated Fat in foods: Lauric acid 12-C:

Answer 5

• Coconut

Question 6

Saturated Fat in foods: Palmitic acid 16-C:

Answer 6

• Coconut
• Palm
• Palm kernel

Question 7

Saturated Fat in foods: Stearic acid 18-C:

Answer 7

• Beef, Pork
• Lamb, Mutton
• Cocoa and Shea butter
• Butter

Question 8

Monounsaturated Fats in Food:
Palmitoleic acid
Omega-7:

Answer 8

• Sea buckthorn berries
• Coconut
• Coconut, Palm kernel
• Macadamia nuts

Question 9

Monounsaturated Fats in Food:
Oleic acid
Omega-9:

Answer 9

• Olive, Avocado
• Almond, Peanut, Pistachio
• Brazil nuts, Pecan, Cashew
• Hazelnut, Neem, Macadamia
• Animal fat, Butter

Question 10

Polyunsaturated Fats Omega-3:
Alpha-linolenic acid
(ALA):

Answer 10

• Flaxseeds (richest source —50% of its fatty acids are ALA)
• Chia seeds, hemp seeds, dark green leaves
• Pumpkin seeds, soybean, rapeseed (canola)
• Walnuts, wheat germ

Question 11

Polyunsaturated Fats Omega-3:
Stearidonic acid (SDA):

Answer 11

• Blackcurrant seeds

Question 12

Polyunsaturated Fats Omega-3:
EPA and DHA:

Answer 12

• Cold-water fish oil
• Salmon, trout, tuna, anchovies, mackerel
• Sardines, herring
• Spirulina, chlorella

Question 13

Polyunsaturated Fats Omega-6:
Linoleic acid
(LA):

Answer 13

• Safflower
• Sunflower, hemp, soybean, walnut
• Pumpkin seed, sesame, almond, chia, cashew
• Rapeseed, wheat germ, avocado, Brazil nut

Question 14

Polyunsaturated Fats Omega-6:
Gamma linolenic acid (GLA):

Answer 14

• Borage oil
• Evening primrose and hemp oil
• Blackcurrant seed oil

Question 15

Polyunsaturated Fats Omega-6:
Arachidonic acid (AA):

Answer 15

• Meat
• Other animal products