FatsLipids:

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Fats/Lipids

• 1. Primary function 1 gram 9 kcal.
• fat is the most concentrated
• source of energy
• It takes longer to digest than the
• other 2 primary nutrients

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Definition of a Lipid

• Definition an organic substance that is soluble
  in water also called lipids. Types of lipids
  include triglycerides, phospholipids,
  sterols.
• Triglyceride a molecule consisting of 3 fatty
  acids. Most of the fat we eat is in the form of
  triglycerides ? 95

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2. Classifications

• Fatty acids may be
• A. Saturated fat
• a.k.a. Solid or plastic fats
• shortening, butter, lard or any solid fat
• usually solid at room temperature
• except palm coconut oils
• In their molecular structure they have only
  single bonds between the carbon atoms

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B. Unsaturated fatty acids

• Tend to be more liquid at room temperature
• 
  For example Oils
• Poly unsaturated
• Ie. Sunflower, sesame seed, cottonseed,
• safflower, canola soy oil
• Mono unsaturated
• olive oil, canola oil, nuts, seeds cashews
• Molecular structure Monounsaturated
  have 1 double bond on the chain
  (therefore a hydrogen is missing)
• 
  Polyunsaturated have 2 or more double bonds
• this makes oils
  unstable
• Hydrogenation oil can be made saturated by
  adding H to become more solid

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Hydrogenation

• Poly or mono unsaturated fats can have Hydrogen
  atoms added
• Adding Hydrogen alters the oils changes them to
  more solid /plastic fats
• Adding Hydrogen more saturated more
  solid fat
• ex. Crisco oil ? Crisco shortening
• Why Hrydrogenate
• to prevent RANCIDITY
• increases shelf life ? makes a fresher product

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Trans Fatty Acids

• formed during hydrogenation process
• (basically adding Hs to the fatty acid chain
  where the double bonds occur naturally in the
  mono polyunsaturated oils)
• Adding Hs straightens out the bend in the
  unsaturated fatty acid molecular chain
• ?so it is more like saturated Fatty acid chain
• (and the oil becomes more solid)

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Results of Hyrdogenation

• research shows that hydrogenated
• fats may react the same way saturated fats do
  Trans fats clog our arteries
• Trans fats have been linked to adverse effects
  on
• Blood Cholesterol a higher
• risk of coronary heart disease (C.H.D)

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Hidden sources of T.F.acids

• All fried foods / most processed foods
• baked goods muffins,donuts,cookies, cakes
  etc
• Pizza crust, cereals
• snack foods chips, crackers, etc..
• Margarines, shortening, candies chocolate
• Cheese

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Fats / Lipids Part II1. Essential Fatty
Acids

• these are necessary for the production of the
  bodys cells
• Including skin, brain cells, hormones
• cholesterol
• include Omega- 3 Omega- 6 F.A.
• They must be obtained by diet
• They CAN NOT be made by the body
• Thats why they are considered ESSENTIAL

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a. Omega-3 Fatty Acids

• found in flax , hemp, fish oil
• They reduce blood clotting inflamation in the
  body
• lower blood triglyceride levels
• lower LDL levels (bad cholesterol)

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b. Omega-6 Fatty Acids

• Lineolic and Arachidonic acid
• Are required to make many kinds of cells such
  as skin cells
• Regulates blood clotting blood pressure

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2. Functions of Fat 1 gram 9
kcal

• Concentrated source of energy
• Provides insulation to the body
• Orotects the nerves organs
• Satiety ( gives fullness) takes longer to
  digest
• Provides fat soluble vitamins (D,E,K, A)
• and provides us with the necessary essential
• Fatty acids Omega 3 6
• Adds flavour flavour texture to our food

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3. Digestion Metabolism

• Fat takes longer to digest
• than CHO /Protein
• Bile from the gallbladder is necessary to
  breakdown fat
• into smaller molecules (fatty acids) before its
  is able to be digested
• once FA are absorbed into the blood they
  are carried as lipoproteins . These contain
  triglycerides, cholesterol,
  phospholipids protein.

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4. Food Sources Visible fats Invisible
Fats

• Visible butter, cream, cheese, margarine,
  sourcream
• Invisible cookies, crackers, chips, baked
  goods
• Processed foods
• ? provide more fat than most foods!
• Recommended Daily allowance
• 20 35 or less of our daily Energy intake

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Recommended Allowance

• Breakdown of fats not all fats are equal
• 10 saturated upperlimit! -gthave less
• 10 polyunsaturated
• 10 monounsaturated
• Dangers of Excess fat
• obesity, heart disease, cancer, diabetes
• Fatty livers

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Fats/Lipids Part IIIHeart Disease

• Heart Disease Arteriosclerosis
• The accumulation of fatty deposits in the artery
  walls
• causing blockage of blood flow
• Causes
• high saturated fat intake helps to increase the
  level of LDLs in the blood
• this is oxidized into plaque

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Risk factors

• obesity
• smoking
• inadequate exercise
• high blood cholesterol in diet
• Age ? increases with age
• family history
• diabetes

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Low Density Lipids (LDL)

• LDL also called bad cholesterol
• these are called lipoproteins and they are
  very high in cholesterol
• eating more Saturated fat increases the blood
  level of these lipoproteins
• and leads to plague build up
• and eventual closing of the arteries
  heart attacks / strokes

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High Density Lipoproteins (HDL)

• HDLs also called good cholesterol
• This lipoprotein is made in the liver
• Lipoproteins circulate around in the blood, like
  a Swiffer mop picking up excess LDLs (bad
  cholesterol) like they are dust bunnies.
• Then the LDLs are carried back to the liver
• LDLs are taken back to the liver so that they
  will be made into bile

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Cholesterol the backbone of the sex hormones
-)

• It is also called a Sterol (a category of the
  Lipids / or fats)
• It is a white, waxy, powdery substance ?you
  cannot taste it or see it in food
• It is found only in animal foods
• High blood cholesterol is caused MORE by eating
  saturated fatty foods than BY eating HIGH
  CHOLESTEROL foods!!!
• Saturated fat is more of a concern for C.H.D.
  coronary heart disease

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Cholesterol Functions

• 70 of blood cholesterol is made in the liver
• used in the body to make bile acids, which help
  to digest fats
• major component of nerve brain tissue
• makes hormones Vit. D

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Low Saturated fat

• low cholesterol foods
• whole grains, cereals
• fruits veg.
• legumes
• mono poly unsaturated fats

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Diet,Lifestyle Heart Disease

• Lower risk of disease
• Lower your total fat intake to decrease
• blood cholesterol levels
• Use of mono poly unsaturated fats instead of
  saturated fats to lower total blood cholesterol
• Eat more fish (Omega-3 FA) to help lower
  triglycerides in blood (lowers blood clotting)
• exercise helps to increase HDLs in the blood

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To Lower Blood Cholesterol levels

• Reduce total fat intake
• Use Mono unsaturated fats
• they decrease LDLs (bad)
• they maintain HDLs (good)
• Exercise regularly
• decreases LDL
• increases HDL