week 3: macronutrients - lipids Flashcards
what are the functions of lipids?
- provides energy
- stores energy for later use
- insulating & protecting body from extreme temp.
- transporting fat-soluble vitamins
- forms hormones
- protect organs against shock
what are the 2 types of triglycerides?
glycerol, fatty acids
what is triglycerides?
- major storage form of fat in body
- add flavour & texture to foods
what is fatty acids?
- simplest form of lipids
- most abundant lipids in bod & foods
- made of Carbon, Hydrogen, Oxygen
how are fatty acids been differentiated?
length of carbon chain, degree of saturation, location of double bonds
what are the 3 types of lipids?
triglycerides, phospholipids, sterols
describe PUFA
- carbon chain contain 2/more double bonds
- essential PUFA: omega-3, omega-6
what are the benefits of omega-3
it reduces:
- blood clot formation
- inflammation
- irregular heart rhythm
- cancer
what is the advantage of MUFA?
promotes cardiovascular health, prevent heart disease
what is trans fat made through?
hydrogenation
what is hydrogenation?
a chemical process by which hydrogens are added to monounsaturated & polyunsaturated fatty acids to reduce no. of double bonds, making fats more saturated (solid) & more resistant to oxidation
describe phospholipids
- used by food industry as emulsifier
- are naturally in food like eggs, liver, soybean, peanut
what are some products with emulsifier?
mayonnaise, chocolate, salad dressing, frozen desserts
what is an example of phospholipids?
lecithin
what is phospholipids used as?
emulsifier, to mix fat with water
phospholipids - what are the products with emulsifier?
mayonnaise, chocolate, salad dressings, frozen desserts
what are the sources of phospholipids?
eggs, liver, soybean, wheat germ, peanut
what are the examples of sterols?
cholesterol (animals), plant sterols (plant)
what is sterols important for?
bile acids, sex hormones, adrenal hormones, vitamin D
is cholesterol an essential nutrient?
no
what happens when there is excessive intake of cholesterol?
heart disease
what does plant sterols do?
interfere with cholesterol absorption in body -> lower blood cholesterol level
what are the sources of plant sterols?
margarine, milk
what does diet consistently high in fat leads to?
– Elevated blood lipid profile
–Cardiovascular Disease (heart disease, stroke)
–Weight gain (overweight, obesity)
–Certain cancers (colon, rectum, prostate)
what is blood lipid profile?
a result of blood tests
that reveal a person’s total cholesterol, triglyceride, and various lipoprotein
what are the dietary recommendations?
- Keep blood cholesterol at the desirable levels. For every 1% reduction in a high blood cholesterol level, there is a 2 to 3 % reduction in the risk of heart attack.
- Substitute saturated fats for monounsaturated fats and omega-3 fats in the diet because both lower LDL cholesterol levels in the blood.
- Eat generous amounts of fruits and vegetables as a source of antioxidants and other protective compounds in the diet.
how to choose fats sensibly ?
At the Grocery Store:
•Read manufacturers’ labels to identify both the amounts and the types of fats contained in foods
• In the Kitchen: Cook and bake with vegetable oil, such as canola or olive oil, instead of butter, shortening, or margarine whenever
possible
• At the table: Limit your intake of butter, cream, margarine, vegetable
shortenings, palm oils, sour cream, and mayonnaise
