Lipids

Question 0

Name the 4 fat-soluble vitamins.

Answer 0

Vitamins A, D, E, & K are fat soluble.

Question 1

True or false?

Fats contain more calories than any other component of food.

Answer 1

True. Fat packs more than twice the amount of calories as protein or carbohydrates.

Question 2

True or false?

Fats are an essential component of the cell membrane, and internal fatty tissues protect the vital organs from trauma and temperature change by providing padding and insulation.

Answer 2

True, in fact, fat even helps to regulate body temperature.

Question 3

When we look at fat and energy storage it is quantity that is most important.

When we look at fat as a cell membrane component or as a transport mechanism, fat quality is most important.

No answer.

Answer 3

No answer.

Question 4

True or false?

Lipids are only found in meats and dairy foods.

Answer 4

False. Lipids are found primarily in meets, dairy foods, nuts, and seeds.

Vegetable sources of dietary fat are: soybeans, olives, peanuts, and avocados.

Question 5

List some problems associated with excessive intake of dietary fat.

Answer 5

Obesity, cardiovascular disease, and some forms of cancer.

Question 6

List three rolls of fat in our body.

Answer 6

Transport other nutrients [vitamins A, D, E, K]

Essential component of cell membrane

Internal fatty tissue protects vital organs from trauma and temperature change

Question 7

When we look at fat as a cell membrane component, or a transport mechanism, fat quantity becomes much less important than fat quality.

Answer 7

False. For energy storage quantities of fat are important. For cell the membrane component or transport mechanisms quality of fat is important.

Question 8

“To remain healthy, our bodies need fatty acids not only of all xxx, but also of both ex ex [XX and XX]”

Answer 8

Three links

Types

Saturated and unsaturated

Question 9

Explain the process of hydrogenation, it’s use for the industry, and it’s real and potential dangers to our health.

Answer 9

Hydrogenation is a process that extends shelf-life. During this process, a canister of hydrogen gas is position below of vat oil, and under controlled circumstances, the hydrogen gas is allowed to bubble up into the oil. This way, some of the oil can be convinced to soak up more hydrogen and unsaturated fatty acids can be transformed into saturated ones. This transformation produces a semi-solid fat that is less likely to go rancid. This process converts some of the unsaturated fatty acids into a new form called trans fats that increases blood cholesterol and LDL cholesterol, as well as the risk of atherosclerosis [hardening of the arteries] and possibility of delay in infant development.

Question 10

True or false?

All saturated fat is clearly not created equal; for example, when saturated fat is short-chain, it offers important health benefits that are lacking in the long-chain version.

Answer 10

True

Question 11

Explain why butter is a better choice than margarine.

Answer 11

Butyric acid [SCFA] reduces cancer risks. Margarine contains hydrogenated oils and trans fats and lack SCFA.

Question 12

“There are two essential fatty acids [EFAs] that we much consume in food: Linoleic acid, and omega 6 fatty acid; and alpha-linoleic asset, and omega 3.”

Answer 12

No answer, correct statement.

Question 13

True or false?

Triglycerides comprise about 50% of the lipids in food and in our bodies.

Answer 13

False; it’s 95%

Question 14

Fact: fatty acids. Simple chains of carbon atoms with hydrogen atoms added to the chain. Each carbon atom has the capacity to attach 4 other atoms (adjacent carbons plus 2 hydrogen atoms.] When all potential hydrogen spaces are filled, then the chain is saturated. When the spaces are left vacant, the fat is left unsaturated.

Answer 14

No answer.

Question 15

List a few symptoms of fatty acid deficiency

Answer 15

Rough, dry, flaky or scaly skin
dry brittle hair
wounds heal poorly
get infections easily
fatigue, PMS

Question 16

Fact: certain people who are prone to problems with skin, hair, allergies, hormone regulation, or autoimmune diseases have trouble manufacturing adequate amounts of Prostaglandin intermediaries and benefit from dietary supplementation of GLA in the form of Evening Primrose or Borage oil or EPA/DHA, organic flax seed oil.

Answer 16

No answer.

Question 17

Explain the similarities between phospholipids and triglycerides

Answer 17

Both contain a glycerol “backbone” with three attached molecules.

Question 18

Explain the importance of phospholipids.

Answer 18

Phospholipids are important when it comes to the fatty acid composition of cell membranes.

Question 19

What is the most common (and best studied) phospholipid? List food sources.

Answer 19

Lecitin [makes fat interact with proteins and starches]. It is found as a food additive in cake, ice cream, breads, cake mixes, margarine, shortening, and chocolate.

Question 20

True or false:

Sphingomyelin is a phospholipid that is part of the tissue covering brain and nerve cells.

Answer 20

False, it helps to regulate nerve functions.

Question 21

Fact: elevated cholesterol levels occur in the blood when the blood lacks the normal balance of antioxidants.

Answer 21

Excess sugar and fats, especially processed and non-essential fatty acids in the diet result in higher cholesterol levels.

Question 22

Explain why the cholesterol found in foods is not the villain contributing to cardiovascular disease.

Answer 22

It is the oxidized cholesterol in the blood that causes the trouble, and the level of this is more a function of total fat intake and genetically determined aspects of cholesterol metabolism than the amount of cholesterol in our food.

Question 23

Explain how researchers have changed their thinking about HDL and LDL.

Answer 23

LDL has the ability to calm the immune system and reduce inflammation.

LDL is still a “bad guy”, but lesser than before. It is more important to increase fiber and plant phytonutrients than it is to drop total cholesterol. Reducing inflammation and oxidation will protect the body from overactive immune system responses.

Question 24

Describe what measures can be taken to increase our HDL levels.

Answer 24

Getting more exercise, increasing dietary fiber as well as plant foods, especially veggies.

Question 25

Describe the digestion process of fats.

Answer 25

Chewing will help separate the fats. Hydrochloric acid and enzymes “free” the lipids from the food [in stomach]. In the small intestine, bile is secreted from the gallbladder and breaks down the fat globules into smaller groups of molecules [= a emulsifying].
This way pancreatic lipase and other enzymes can work on individual triglycerides and turn them into di- and monoglycerides, which ultimately get split into their components: fatty acids and glycerol.

Question 26

What organ is the principal site for fat metabolism?

Answer 26

The liver, it alters fatty acids for absorption.

Question 27

List the function lipids perform (4)

Answer 27

A ready energy source

Act as protection for organs from trauma and cold

Integral part of cell membranes

For vitamin A, D, E, and K absorption

Question 28

What points from the eating plan of the American heart Association do you disagree?

Answer 28

Fat-free dairy products – two processed, lacking natural enzymes.

Consuming margarine or canola oil.

Question 29

List some recommendations for reducing dietary fat intake.

Answer 29

Upping the intake of plant foods including vegetables; leafy greens, Rick vegetables, and whole grains, nuts, seeds, legumes.
Broiling foods [or baking, steaming] instead of frying.
Replacing animal proteins with vegetable source protein.

Question 30

What are the two aspects of diet that must be considered when addressing dietary fat and disease.

Answer 30

The total amount of fat intake and the types of fats consumed

Question 31

What is the number one disease related to increased fat intake?

Answer 31

Atherosclerosis.

Question 32

Explain how atherosclerosis contributes to a variety of other diseases.

Answer 32

High blood pressure [hypertension) enlargement of the heart, general heart disease, congestive heart failure. The clogging of arteries with plaque decreases the delivery of life-supporting blood to the tissues.

Question 33

Name two major types of cancer associated with excessive dietary fat intake.

Answer 33

Colon and rectum cancer and breast cancer

Question 34

List the top three factors that increase the risk of cancer

Answer 34

High-fat, low-fiber diets, which lead to high bile levels in the colon.
As well as high animal-protein diets.

Question 35

What is the effect of fat on the colon?

Answer 35

High amounts of bile are required to break down the fats. These raised levels of bile alter the “good” bacteria in your gut, which now can’t protect the gut lining from carcinogens. This altered flora interacts with bile to create compounds that may cause cancer.

Question 36

How is a high-fat diet related to breast cancer in women?

Answer 36

Saturated fats generate more cholesterol and higher estrogen levels in women. Higher estrogen levels are related to a higher chance of developing breast cancer. Trans-fatty acids are even worse for that matter.

Question 37

Explain why increasing fiber content, in a high-fat diet, will provide some protection against carcinogens in the colon.

Answer 37

Fiber will increase bowel mobility and bulk up the stool, thereby diluting the carcinogenic substances. Also, fiber will improve bacterial detox.

Question 38

Explain how vitamin C may prevent cancer.

Answer 38

Vitamin C it will interfere with the production of nitrosamines, a carcinogen formed from dietary nitrites and preserved food.

Question 39

List three suggestions for reducing cardiovascular disease.

Answer 39

1. reduce the amount of total dietary fats to 20% or 30% of total calories consumed, specifically long-chain saturated fats and hydrogenated oils
2. eat more cold-water fish
3. keep blood pressure under control, exercise, and don’t smoke