Macronutrients - Fats Flashcards
How many calories do you get from fats
Nine calories or 13.7 kilojoules per gram
What physiological functions do fats provide
Formation of virtually all cell membranes
The formation of myelin sheaths within the nervous system
Constitutes the majority of the CNS and spinal cord
Provides a means for storing energy IE adipose tissue
The synthesis of steroid hormones
Assist in the regulation of enzymes
Provides insulation through subcutaneous adipose tissue
Provides protection to the internal organs and brain
Facilitates the transportation, storage and usage of vitamins A, D, E and K
Provides primary fuel source at low levels of intensity
What are the four main types of fats (lipids)
Saturated
Monounsaturated
Polyunsaturated
Trans fats
What are Triglycerides
Fatty acids usually occur in threes. These are called Triglycerides because the three fatty acids are attached to a carbohydrate ‘backbone’ called Glycerol.
What are Saturated Fats
Comprised of chains of carbon atoms that are packed or saturated with hydrogen. With the exception of palm and coconut oil these are solid at room temperature and chemically inert.
They don’t react very much to heat, light or oxygen, therefore, are ideal for cooking, Example includes butter, animal produce, eggs and dairy.
The body will utilise sat fats for energy during aerobic activity and store for later use within your adipose tissue protection of vital organs, cell membrane integrity, transport and storage of fat-soluble vitamins and is also essential for protein utilisation.
What are examples of Sat Fats
Animal - Meat Poultry Dairy Eggs
Non-Animal -
Coconut Oil
Palm Oil
What are the functions of Saturated Fat
Enhancement of the immune system functions
Provides energy and structural integrity to cells
Enhances liver function and provides protection against alcohol
It’s an anti-microbial and anti-viral
What is a negative attached to Saturated Fat
They have a high propensity to being converted into body fat when consumed in high quantities and alongside high levels of carbohydrates.
What is monounsaturated fat
This is missing some hydrogen and as a result of, it is a double bond instead and formed into a carbon chain. This alters the shape of the fat and therefore its function.
They react moderately and are more susceptible to changes caused by heat, light and oxygen. Liquid at room temperature. These can be linked to cardiovascular health and feature heavily in the olive-rich Mediterranean diet.
Examples of monounsaturated fats
Olives and olive oil Lard Beef Peanuts, peanut oil and butter Rapeseed oil Avocados Most nuts Most seeds
What advice can be used when cooking with monounsaturated fats
Due to a chemical imbalance, when overheated they will form into trans fats. Utilise oils that have a high smoke point such as Olive oil.
What are Polyunsaturated Fats
Contain two or more double bonds in their carbon chains and therefore highly reactive when exposed to heat, light or oxygen.
What are cooking and dietary advice in regards to Polyunsaturated fats
Due to there reactivity to heat, oxygen or light means that cooking at high temperature will likely form a trans fat. These are best eaten in a raw state in order to maximise the benefits.
What categories are used for Polyunsaturated fats
Omega-three or Omega six fatty acids.
What are the benefits of Omega-three or Omega-six fatty acids (Essential fatty acids)
Formation of cellular hormone-like substances called prostaglandins
The regulation of inflammation
Mental function and development
Skin, hair and immune system health
What is a common misconception of Cod liver oil tablets
They don’t ‘lubricate the joints’ - they are an anti-inflammatory agent and help reduce joint pain.
What are examples of Omega-three fatty acids
Oily fish
Flax oil
Walnuts
What are examples of Omega-six fatty acids
Sunflower seeds and oil
Safflower oil
Pumpkin seeds
What are the benefits associated with EFAs (essential fatty acids)
Reduce blood clotting Lower triglyceride levels Lower total cholesterol levels Raise good HDL cholesterol Reduce overall heart disease risks
What are the risks with overconsumption of Trans Fats
Immune system dysfunction Bone and tendon weakness Sterility Coronary Heart Disease High cholesterol and triglyceride levels Inability to lactate Learning difficulties Low birth weight
How can you limit your consumption of Trans fats
Not overeating mono or polyunsaturated fats
Cutting down on processed and takeaway foods
Using saturated fats for high-temperature cooking
Avoiding food products that contain hydrogenated or partially hydrogenated or partially-hydrogenated vegetable oils
What are common sources of Trans fat
Most margarines and vegetable oil spreads Biscuits Cakes Take-aways Pies Pastries Pre-prepared foods Many 'low-fat' foods Ice cream
What are whole sources of fat (where fat is the greatest macronutrient)
Nuts Coconut Oil Cheese Fatty cuts of beef Tripe Avocado Butters Egg (yolk) Dark Chocolate Chia Seeds
What is cholesterol
This is a lipid (fat) molecule that effectively contains no calories and does not represent a course of energy despite being present in many foods.
