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KNES 337 > Unit 18 > Flashcards

Unit 18 Flashcards

Fats and cholesterol in health

1
Q

What are the 3 lipid classes?

A
  1. triglycerides
  2. phospholipids
  3. sterols
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2
Q

What is the structure of a triglyceride?

A

glycerol + 3 fatty acids

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3
Q

Where do we see phospholipids?

A

cell mebrane (lipid bilayer)

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4
Q

What is the structure of phospholipids?

A

hydrophilic head on with hydrophobic tails (

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5
Q

What class of lipids are cholesterol and vitamin D in?

A

sterols

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6
Q

What type of lipid makes up 98% of our dietary fat intake and majority of body fat stores?

A

triglycerides

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7
Q

What are triglycerides used for by cells?

A
  • energy
  • tissue maintenance
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8
Q

What part of the triglyceride determines its type?

A

the fatty acids

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9
Q

What is the difference between saturated and unsaturated triglycerides?

A

saturated: fully saturated with hydrogen (no double bonds)
unsaturated: not fully saturated with hydrogen (has double bonds)

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10
Q

What is the difference between monounsaturated and polyunsaturated triglycerides?

A

mono: only 1 point of unsaturation (double bond)
poly: more than 1 point of unsaturation

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11
Q

What state do we normally find saturated fats in? Unsaturated?

A

saturated: solid (butter)
unsaturated: liquid (canola oil)

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12
Q

List the saturated fats.

A
  • animal fats
  • butter
  • lard
  • coconut oil
  • palm kernel oil
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13
Q

What type of fats are omega 9 fats?

A

monounsaturated fats

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14
Q

List the monounsaturated or omega 9 fatty acids.

A
  • olive oil
  • avocadoes
  • peanuts
  • almonds
  • canola
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15
Q

What are the 2 categories of polyunsaturated fats?

A

omega 3 and omega 6 fatty acids

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16
Q

List the omega 6 fatty acids.

A

corn oil
safflower oil
sunflower oil

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17
Q

List the omega 3 fatty acids.

A
  • fish
  • shellfish
  • flaxseed, soybean, walnut and rapeseed oils
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18
Q

Which of omega 3,6,9 needs to be consumed with caution? Why?

A

omega 6 (too much of these fatty acids can lead to inflammation)

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19
Q

What do healthier fats do?

A

lower LDL and raise HDL

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20
Q

What is the ‘bad’ cholesterol?

A

low density lipoprotein (LDL)

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21
Q

What is the good cholesterol?

A

High density lipoprotein (HDL)

22
Q

What are the 2 essential fats?

both polyunsaturated

A

alpha-linoleic acid (omega 6 fatty acids)
alpha-linolenic acid (omega 3 fatty acids)

23
Q

Where do we get alpha-linoleic acid from?

A

sunflower, corn and safflower oils

24
Q

Where do we have high amounts of alpha-linolenic acid?

A

brain and other nervous system tissue

25
Q

Where can we get short-chain n-3’s?

A
  • walnuts
  • flaxseed and canola oil
  • soybeans
  • dark, leafy green vegetables

all plant sources

26
Q

Where can we get long chain omega-3?

A
  • fish oils
  • EPA
  • DHA

animal sources

27
Q

What are benefits and consequences of long-chain omega-3?

A
  • reduces heart disease risk
  • reduce tendency for blood clot
  • high consumers can have imaired blood clotting (puts them at risk fo uncontrolled bleeding and hemmorrhagic stroke)
28
Q

How often should you eat fish?

A

2x per week

29
Q

Where is DHA found in our bodies?

A
  • structural component of the brain
  • retina
30
Q

What does DHA promote?

A

intellectual and visual development during last 3 months of pregnancy and during infancy

DHA is now added to many infant formulas

31
Q

What is the suggested ratio of n6 - n1? What is canadians ratio?

A

4:1 or less

Canada: 9:1 (need to increas intake of n3 fatty acids)

32
Q

What is the relationship between omega 6 and omega 3?

A

functions of one are adversly modified by high amounts of the other

33
Q

What do less healthy fats elevate?

A

LDL cholesterol

34
Q

What are examples of less healthy fats?

A
  • meat
  • block margerine
  • lard

(trans and saturated fats)

35
Q

Why did make hydrogenated fats?

A

because unsaturated fats are unstable and turn rancid with time, oxygen and heat. solid fats last longer than oils during frying

36
Q

How does hydrogenation work?

A

Adds hydrogen to unsaturated fats to make them more saturated and solid (improves shelf life, cooking properties and taste)

37
Q

What are the 2 drawbacks of hydrogenation?

A
  1. hydrogenated vegetable oils have more saturated fat (corn oil - 6%, coil margerine - 17%)
  2. hydrogenation changes structure of the unsaturated fatty acids (convertes some fats into trans fats
38
Q

Where do trans fats come from?

A

hydrogenated vegatable oils

39
Q

Why are trans fats bad?

A
  • they raise blood cholesterol levels more than all other types of fat and promote inflammation
  • increase LDL and lower HDL
  • not made by body (small amounts can be found naturally in beef and dairy, but it’s a different configuration)
  • increases risk of heart disease, stroke, sudden death from heart disease and type 2 diabetes (2g/day)
40
Q

List common food sources of trans fats.

A
  • margarine, shortening, PB
  • deep-fired fast foods
  • salad dressing and mayonnaise
  • cookies, cakes, crackers, doughnuts
  • fried snack and chips
41
Q

When did Health Canada prohibit partially hydrogenated oils in food in canada?

A

Sep 15th, 2017 (can longer contain after september 2020)

42
Q

Where is the only place you can find cholesterol?

A

Animal products

43
Q

What 2 sources reflect blood cholesterol? In what amounts?

A

Endogenous: 2/3 produced by the liver
Exogenous: 1/3 comes from the diet

44
Q

Is cholesterol an essential nutrient?

A

No

45
Q

What has a more severe effect on LDL, dietary cholesterol or saturated fat?

A

saturated fats

46
Q

Where is cholesterol found?

A

in every cell in our body

47
Q

What does cholesterol do?

A
  • serves as the bulding block for estrogen, vitamin D and testosterone
  • major component of brain and nerves
    - cannot be used for energy
48
Q

What is the biggest sources of dietary cholesterol?

A

Meat

49
Q

What 2 foods have the most cholesterol?

A
  1. 3oz Liver (408mg)
  2. 1 egg (213mg)
50
Q

what is the recommended intake of cholesterol?

A

300 mg/d

KNES 337 (32 decks)

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