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Nutrition > Unit 3 - Lipids > Flashcards

Unit 3 - Lipids Flashcards

1
Q

What are lipids soluble in?

A

Organic solvents

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2
Q

What is the body’s chief storage place for excess food energy?

A

Fat

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3
Q

What is the typical fuel mix at rest for the liver and muscles?

A

50/50 carbohydrate/lipid

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4
Q

The body has limited stores of ____ but unlimited stores of ____

A
  • Glycogen

- Fat

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5
Q

Why does the body have unlimited capacity to store fat?

A

Because of the fat-storing cells of the adipose tissue

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6
Q

What do fat cells secrete?

A

Hormones that help to regulate the appetite and influence other body functions

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7
Q

Is fat a good source of glucose?

A

Nope

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8
Q

What are 4 functions of fat besides energy?

A

1) Provide oil for skin and scalp
2) Insulate the body from temp. extremes
3) Hard fat protects kidneys
4) Cell membrane constituents that help maintain structure and health of all cells

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9
Q

What are the 3 types of lipids?

A

1) Triglycerides
2) Phospholipids
3) Sterols

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10
Q

What is the major form of lipid found in the body and in foods?

A

Triglycerides

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11
Q

What are triglycerides made up of?

A

3 fatty acids and a glycerol backbone

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12
Q

What is the most important phospholipid?

A

Lecithin

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13
Q

What are sources of lecithin?

A
  • Eggs
  • Liver
  • Soybeans
  • Wheat germ
  • Peanuts
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14
Q

What are phospholipids made of and what does each part do for the molecule?

A
  • Glycerol backbone
  • 2 fatty acids that make the phospholipid fat soluble
  • 1 phosphate group that enables the phospholipid to dissolve in water
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15
Q

What do phospholipids act as in the body and what does this mean?

A

Emulsifiers, which keep fats in solution in the watery blood and body fluids

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16
Q

What are sterols?

A

Large molecules consisting of interconnecting rings of carbon atoms, w/ side chains of C, H, and O

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17
Q

What is the best known sterol?

A

Cholesterol

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18
Q

Is cholesterol an essential nutrient?

A

No, it can be made by the body

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19
Q

What are other sterols besides cholesterol?

A
  • Bile
  • Vitamin D
  • Sex hormones
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20
Q

What are plant sterols?

A

Phytochemicals that interfere w/ cholesterol absorption in the intestinal tract, therefore lowering blood cholesterol levels

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21
Q

What are sources of sterols?

A
  • Meats
  • Eggs
  • Poultry
  • Dairy products
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22
Q

Where are sterols naturally found (other than cholesterol)?

A

Plants

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23
Q

How are fatty acids classified?

A

By chain length and saturation

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24
Q

What are the 3 classifications of fatty acids?

A
  • Saturated
  • Monounsaturated
  • Polyunsaturated
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25
Q

What does saturation of a fatty acid effect?

A

Firmness at room temp. and stability

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26
Q

How can you increase the stability of a fatty acid and make it firmer at room temp.?

A

Hydrogenation

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27
Q

What is the downside to hydrogenation?

A

Can create trans-fatty acids

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28
Q

What is hydrogenation?

A

Adding hydrogens to saturate some or all points of unsaturation

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29
Q

Which fatty acids are softer at room temp. and melt easier?

A

Fats that contain a shorter chain or the more unsaturated fatty acids

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30
Q

What are the 2 essential fatty acids and where are they found?

A

1) Linoleic acid
2) Linolenic acid
- Found in plant oils

31
Q

Is it likely to have a deficiency in the essential fatty acids?

A

No, because the body readily stores them

32
Q

What are the main sources of saturated fatty acids?

A
  • Fatty meats
  • Whole-milk products
  • Tropical oils
  • Products containing any of these foods
33
Q

Which fatty acid type has the strongest effect on blood cholesterol levels?

A

Saturated

34
Q

Nuts contain mostly ____ fat

A

Monounsaturated (w/ some polyunsaturated)

35
Q

What are trans fatty acids?

A

Fatty acids that after hydrogenation have changed the double bond from cis to trans

36
Q

Trans fats behave like _____ fats by ____

A
  • Saturated

- By increasing blood cholesterol and the risk of heart disease

37
Q

What are sources of trans fats?

A
  • Avocados
  • Olives
  • Products made w/ partially hydrogenated vegetable oils
38
Q

What is the main goal of fat digestion?

A

To breakdown triglycerides into monoglycerides, fatty acids, and glycerol

39
Q

How do the mouth and salivary glands aid in fat digestion?

A
  • Some hard fats begin to melt

- Salivary gland secretes lingual lipase which has a large effect on milk fats

40
Q

How does the stomach aid in fat digestion?

A
  • Churning action mixes fat w/ water and acid

- Gastric lipase hydrolyzes a very small amount of fat

41
Q

How do the small intestine and pancreas aid in fat digestion?

A
  • Cholecystokinin signals gallbladder to release bile
  • Bile converts fat to emulsified fat
  • Pancreatic lipase flows in from pancreas & converts emulsified fat to monoglycerides, glycerol, and fatty acids
42
Q

How does the large intestine aid in fat digestion?

A

Some fat and cholesterol trapped in fibre is excreted in feces

43
Q

What does high LDL do?

A

Increases the risk for heart disease because LDL promotes the uptake of cholesterol in the blood vessel walls

44
Q

What are the main dietary factors associated w/ elevated blood LDL cholesterol?

A

High saturated fat and high trans fat intakes

45
Q

What foods/ingredients provide abundant saturated and trans fat and cholesterol?

A

Solid fats (shortening in cakes or pies)

46
Q

What do commercially derived trans fats do to blood cholesterol levels?

A

Raise LDL levels and lower HDL cholesterol

47
Q

What is the recommended dietary cholesterol?

A
  • Less than 300 mg per day for healthy individuals

- Less than 200 mg for people w/ or at high risk of heart disease

48
Q

Does dietary cholesterol affect LDL cholesterol levels?

A

Not really

49
Q

What are the main contributors of cholesterol in the US?

A
  • Eggs!
  • Chicken
  • Beef
  • Cheese
50
Q

How can someone increase HDL?

A
  • Maintaining a healthy body weight
  • Engaging in regular physical activity
  • Quit smoking
51
Q

How can someone lower LDL?

A
  • Increase intake of soluble fibre

- Replace saturated and trans fats w/ monounsaturated and polyunsaturated fatty acids

52
Q

How can someone lower their saturated fat intake?

A

Limit the amount of solid fats in the diet

53
Q

What is the recommended intake for trans fat?

A

As low as possible

54
Q

What are the 3 omega-3 fatty acids?

A

1) Eicosapentaenoic acid (EPA)
2) Alpha-linolenic acid (ALA)
3) Docosahexaenoic acid (DHA)

55
Q

Where are omega-3 fatty acids found?

A

Oils of certain fish and in human milk

56
Q

What can ALA be changed into in the body?

A

EPA and DHA

57
Q

What are the health benefits of DHA and EPA?

A
  • Brain, nerve, and eye development in infants
  • Help prevent and treat heart disease
  • May help reduce symptoms of rheumatoid arthritis
  • May help prevent dementia
58
Q

How do DHA and EPA help prevent and treat heart disease?

A
  • Lower blood triglycerides
  • Prevent blood clots
  • Lower blood pressure
59
Q

How can someone increase their intake of omega-3 fatty acids?

A
  • Best to get them from foods and not supplements
  • ALA - flaxseeds, canola and soybean oil, soy products, walnuts, non-hydrogenated margarine
  • DHA and EPA - eat at least 2 servings of fish/week
60
Q

What is metabolic syndrome?

A

A group of conditions that occur together and increase a person’s risk for other health problems (mostly heart disease, stroke, and type 2 diabetes)

61
Q

How is metabolic syndrome diagnosed?

A

When at least 3 of the following disorders are present:

  • hyperglycemia
  • abdominal obesity
  • hypertriglyceridemia
  • reduced HDL
  • hypertension
62
Q

What causes metabolic syndrome?

A

Both genetic and environmental factors

63
Q

What are common treatments for metabolic syndrome?

A
  • Weight loss

- Increasing physical activity

64
Q

What is hypertriglyeridemia?

A

Elevated blood triglycerides

65
Q

What are some treatments for hypertriglyceridemia?

A
  • Healthy body weight
  • Regular physical activity
  • Restricting alcohol intake
  • Limiting intake of refined carbs and simple sugars
66
Q

Which omega-3 fatty acids will lower triglycerides?

A

DHA and EPA

67
Q

What is the DRI for fats?

A
  • 20-35% of energy from dietary fat, less than 10% energy from saturated fat
  • 5-10% energy from linoleic acid (omega-6)
  • 0.6-1.2% energy from linolenic acid (omega-3)
68
Q

What is the DRI for cholesterol?

A

Minimize intake w/in context of healthy diet

69
Q

What are fat replacers?

A

Ingredients that replace some or all of the function of fat; may or may not provide calories

70
Q

What is an example of a fat replacer?

A

Olestra

71
Q

What are draw-backs to Olestra?

A
  • Cannot be broken down by GI enzymes, so it passes through the system unabsorbed
  • Binds to fat-soluble vitamins A, D, E, and K and carries them out of the body, so manufacturers must fortify Olestra w/ these vitamins
72
Q

Is total fat consumption to blame for higher rates of heart disease?

A

No, the type of fat consumed is

73
Q

Why do people in the Mediterranean region have lower rates of heart disease?

A

B/c of their liberal use of olive oil

Nutrition (9 decks)

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