Chapter 4- Fats Flashcards

1
Q

Are lipids soluble in water?

A

No

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 3 main categories of lipids?

A

triglycerides, sterols, phospholipids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What makes up a triglyceride?

A

one glycerol molecule and 3 fatty acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the two essential fatty acids?

A

Linoleic acid and alpha linoleic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the two types of sterols?

A

Cholesterol and plant sterols

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are saturated fatty acids?

A

They are full of hydrogens and can stack together making them solid at room temperature, structural component of cell membranes and can be made in the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are unsaturated fatty acids?

A

Due to the kinks at double bonds, they are not full of hydrogens and do not stack neatly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the two types of unsaturated fats?

A

Monounsaturated and polyunsaturated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is a monounsaturated fatty acid?

A

It has one double bond

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is a polyunsaturated fatty acid?

A

It contains more than one double bond

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the difference between cis configuration and trans configuration?

A

Cis configuration has the hydrogen on the same side of the double bond and trans configuration has hydrogen on the opposite side of the double bond

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Where is cholesterol found?

A

Only in animal-based foods (eggs, meat, poultry, cheese)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Why is there a difference in cholesterol absorption?

A

20-80 absorption from food, differences occur because of genetics

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are plant sterols?

A

They are sterols similar in structure to cholesterol and therefore interfere with the body’s absorption of cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Who are plant sterols good for?

A

Individuals with high cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is a negative of plant sterols?

A

Decreases the bioavailability to vitamin A

17
Q

What are phospholipids?

A

They are a lipid composed of glycerol, fatty acids, and a phosphate group, naturally found in some foods and added to processed food as emulsifiers (mixes/smooths)

18
Q

What are phospholipids important for?

A

Absorption, transport, and storage of lipids as well as aiding and digestion and absorption of dietary fat

19
Q

What are unique traits of monounsaturated fatty acids?

A

Synthesized by the body, and the US diet contains more monounsaturated fats than other types, oleic acid being the most abundant

20
Q

Benefits of switching to monounsaturated fats from saturated fats?

A

Lower total LDL (bad) cholesterol and increase HDL cholesterol, lower triglyceride compared to carbs

21
Q

What are the most common polyunsaturated fatty acids?

A

Omega-6 (linoleic acid) and Omega-3 (alpha linolenic acid)

22
Q

What is Omega-6 important for?

A

cell function and gene expression, and membrane structure and cell signaling

23
Q

What are the 3 primary omega-3 fatty acids consumed in the diet?

A

ALA, EPA, DHA

24
Q

What does ALA do?

A

We need it to make the other two, side effect of not having enough is scaly dry skin

25
What does EPA do?
Protective against heart attacks and strokes
26
What does DHA do?
Important for brain development/function
27
What do trans fats do?
increase LDL cholesterol, reduce HDL cholesterol, reduce LDL particle size, which are all risk factors for coronary heart disease
28
What are the dietary recommendations for saturated fat?
Less than 10 percent of calories
29
What are the dietary recommendations for fat?
20-35% of total calories, but no specific number
30
Digestion and metabolism of fats starts where?
In the mouth with the enzyme lingual lipase
31
What are absorbed into the fatty acids after being broken down by enzymes with bile?
Free fatty acids
32
After absorption, free fatty acids are packaged into what?
chylomicrons
33
If fat and cholesterol are held by fiber what happens?
It exits the body through feces
34
What can be stored as body fat?
All energy-yielding macronutrients
35
What leads to increases in stored fat?
overfeeding fat not carbohydrates or proteins
36
Can the brain and nervous system use fat straight from fatty acids?
No, they have to convert it to ketones
37
What exercise uses fats?
low-intensity exercise that is not calorically demanding
38
When should excess dietary fat be avoided?
pre workout or competition as fat slows the rate of digestion