Chapter 5 Flashcards
(65 cards)
1
Q
types of fats
A
- saturated
- unsaturated
- monosaturated
- polyunsaturated
- linoleic acid
- linolenic acid
- oleic acid
- essential fatty acids
2
Q
where are lipids soluble
A
in organic substances but not in water ( body is mostly water)
3
Q
DRI for fat
A
20-35%
4
Q
WHO for fat
A
15-35%
5
Q
total calories from saturated fat
A
6
Q
energy from linoleic acid
A
5-10%
7
Q
energy from for linolenic acid
A
0.6-1.2%
8
Q
how many people out of 3 respond to the lowering cholesteral intake
A
1 out of 3
9
Q
where are lipids soluble
A
in organic substances but not in water ( body is mostly water)
10
Q
WHO for fat
A
15-35%
11
Q
energy from linoleic acid
A
5-10%
12
Q
energy from for linolenic acid
A
0.6-1.2%
13
Q
how many people out of 3 respond to the lowering cholesteral intake
A
1 out of 3
14
Q
three classes of lipids
A
- triglycerides
- phospholipids
- sterols
15
Q
triglycerides are what % of lipids in foods and body fat
A
95%
16
Q
triglycerides
A
3 fatty acids and glycerol backbone
17
Q
what is glycerol made from
A
glucose or amino acids
18
Q
fatty acids are classified by
A
- chain length
2. degree of saturation
19
Q
chain lengths
A
short: 16 carbons
20
Q
saturated: bonds, and example
A
no double bonds
soild at room temp
butterfat, coconut and palm oils
21
Q
monounsaturated: bonds and example
A
1 double bond
canola and olive oils
22
Q
polyunsaturated
A
2+ double bonds
tend to be liquid at room temp
plant and fish oils
23
Q
hydrogenation
A
removing C=C double bonds by adding hydrogen
24
Q
effects on processing on unsaturated fats
A
hydrogenation
blending different oils to produce a “soft margarine”
25
hydrogenation does what
better storage, less rancidity, high smoke point for frying
| creates trans-fatty acid which act like saturated fatty acids in the body (risk of CVD)
26
trans fatty acids
food labels need own category
| in processed foods, fast foods, baked goods, potato chips
27
phospholipids
glycerol backbone + 2 fatty acids + phosphorus containing molecule
water and fat soluble
serve as emulsifier
28
sterols
cholesterol: present in all cell membranes, bile, and precursor for vit D
sex hormones
stress hormone
29
lipid digestion
in the stomach: fat seperates from watery components and floats to top
little fat digestion
30
lipid digestion #2
```
in the small intestine: bile needed to emulsify lipid and chyme
pancreatic lipase (enzyme) to split into smaller particles
```
31
lipid absorption
```
small lipids (short and med chain fatty acids and glycerol) enter capillary network via bloodstream
large lipids (long chain fatty acids and monoglycerides- glycerol + fatty acid, travel in bloodstream as chylomicrons
```
32
lipid transportation
1. chylomicrons dietary and carrier protiens transports fats through watery blood fluids
2. very low density liopprotein: transport triglycerides and lipids synthesized in liver and body cells
3. low density liopoprotien: transports lipids and cholesteral and body cells
4. high density lipoprotien: return cholesterol in body cells and liver from excretion
33
lipid metabolism
when body starts to run out of fuel from food, turns to body stores
34
fatty acids are used for energy by what
many organs: typical fuel mix is 50/50 carbs/lipid for liver and muscle (at rest)
35
anytime fat is broken down for energy, what must be available
CHO
36
if CHO isnt available when fat is broken down what happens?
kentones develop (products of incomplete fat breakdown) and buildup in the blood and urine
37
high LDL-cholesteral does what
increases risk for heart disease
38
major risk factor for heart disease
high LDL and low HDL
| diet high in saturated and trans fat, low in veggies, fruits and whole grains
39
what does cholesterol have
precursor and structural roles; required for health
40
what % cholesterol synthesized
75-80% is synthesized in the body (drugs to inhibit synthesis)
41
dietary cholesterol
- plays a lesser role than saturated and trans fat in cardiovasular disease
- 60% exhibit little increase in blood cholesterol with high cholesterol diet
42
essential fatty acids
linoleic acid and linolenic acid
| -the only fatty acids that cannot be synthesized by the body
43
linoleic example
| linolenic example
omega 6
| omega 3
44
polyunsaturated fatty acids
used by the body to make eicosanoids
| biologically active compounds that regulate body functions
45
when diet is deficient in all ployunsaturated fatty acids
```
skin lesions
reproductive failure
kidney disorders
reduced learning
growth
impaired vision
deficiency rare: body stores some extra
```
46
omega 6, DRI, sources
C=C 6 carbons from end
5-10% energy from n-6 fatty acids
veggie oils, seeds, nuts, whole grain products
47
omega 3, DRI, sources
C=C 3 carbons from end
0.6-1.2% energy from n-3 fatty acids
flaxseed, flaxseed oil, canola oil, fish
fish- 2-3 meals a week to improve heart health (better than supplements)
48
potential benefits of EPA/DHA
heart disease (supported by most studies)
infant growth and development (strong evidence)
cancer (research promising, need further evidence)
49
mercury in fish
contaminated fish, yet to be established how much mercury worsens preexisting heart disease
high mercury fish:
shark, swordfish, king mackerel, tuna (albacore), tilefish
50
low mercury fish:
shrimp, canned light tuna, salmon, pollock, catfish
51
mercury in fish recommendations
consume variety of fish
minimizes exposure to particular toxin
pregnant women and children- most sensitive
52
major dietary sources of fat
1. dairy products (excluding milk and butter)
2. processed meat
3. margarine
4. salad and cooking oils
5. bakery products
6. fresh meats
7. butter
8. fluid milk
all except salad and cooking oils are sources of saturated fat
53
fat replacers
```
alter prep method- add water or ship air into foods
add non-fat milk to creamy foods
use lean products vs. high fat
bake rather than fry
cab be CHO, fibre, fat or protein based
```
54
olestra
core of sucrose & fatty acids
not digested or absorbed: noncaloric
not approved in canada
approved for snack foods in US
55
olestra concerns
digestive problems, losses of nutrients and phytochemicals
56
controversy 5
diets high in carbs but low in fiber, vuase blood triglycerides to rise
unknown affect on heart health
57
seven countries study of healthy people
death rates from heart disease were strongly associated with diets high in saturated fats, weakly associated with diets high in total fat
finland & greek island- highest fat intake
finland- highest death rate from HD
greek island- lowest rate from HD ( diets high in olive oil)
58
high fat foods and heart health
```
olive oil
mediterranean diet
nuts
butter vs margarine
fish -omega 3's
better types of fat
```
59
olive oil
may protect against heart disease by:
lowering total and LDL cholesterol and not lowering HDL or raising triglycerides
lowering blood clotting factors
providing phytochemcials that act as antioxidants
lowering blood pressure
60
Mediterranean diet results
Greece: less death from heart disease and longer life expectancy compared to NA
migration studies: is move to NA, increased risk of heart disease, therefore, diet important
61
what does the Mediterranean diet consist of
grains, legumes, fruits, veggies, olive oil, cheese, yogurt.
meats and sweets are occasional
high in total fat (42% of calories)
high in complex CHO and fibre & olive oil predominant
62
other factors of Mediterranean diet
yogurt and live lactobacillus cultures (probiotic) :disease prevention
red wine contains phytochemicals (protective antioxidants
63
nuts
low in saturated fat
high in fiber, veggie protein, and other valuable nutrients, including vit E
high in photochemicals that act as antioxidants
people who eat 1 ounce of nuts five or more days a week may have lower heart disease
even 2 ounces of nuts per week is benefical
walnuts and almonds-pos effect on blood lipids
64
butter or margarine
margarine- hydrogenated, some added sterols, may lower blood chloesterol levels
butter- CLA
65
choose better fats
choose unsaturated fats
| limit saturated and trans fat
