Lesson 4 - Fats Flashcards
(45 cards)
1
Q
What is a lipid?
A
- a broad group of naturally occurring compounds; dietary fat is one of them.
- are organic molecules made up of oxygen, carbon, and hydrogen.
- insoluble in water and dissolve only in fat solubles
2
Q
Lipids are a family of compounds that Include:
A
- fatty acids that form triglycerides
- sterols
- phospholipids
- 95% of lipids in food and body are triglycerides
3
Q
Energy provided by fat:
A
- Fat weighs in at 9 calories per gram, providing more than twice the amount of energy as the same quantity of carbs or protein
- fat should account for 25-35% of daily calories
- excess carbs in diet are converted to triglycerides
4
Q
Role of lipids:
A
- every cell in body needs fat
- basic building blocks of your cell membranes; these fatty membranes surround every cell and act as border patrol allowing the right balance of hormones to enter your cells
5
Q
Plant based fats should be:
A
- organic
- cold pressed
- close to their natural state as possible
6
Q
Animal based fats should be:
A
- organic, because toxins are stored in animal fat
- humanely raises
- fed a non gmo diet
7
Q
Triglycerides
A
- made up of the three-carbon molecule glycerol with the fatty acids attached
- the fatty acids in triglycerides determine its function in the body and the properties it gives to food
- they store fat and create energy
- produced by body and come from food
8
Q
High triglycerides can lead to:
A
- increases risk of heart disease and stroke
- obesity and metabolic syndrome
- normal levels would be under 150mg/dL
9
Q
How are fats classified?
A
- chain length
- the number of carbon atoms that are linked together. The chain length effects the solubility in water.
- degree of saturation
- is the chemical structure relating to the number of hydrogen atoms the fatty acid is holding.
The fatty acids chain length and saturation control it’s melting point. As the chain increases, the melting point increases
10
Q
Short chain fatty acids contain?
A
4-6 carbons
11
Q
Medium chain fatty acids contain?
A
6-12 carbons
12
Q
Long chain fatty acids contain?
A
13 or more carbons
13
Q
Short chain fatty acids (SCFAs)
A
- essential to a healthy gut
- Butyrate,acetic, and valeric acid are examples
- found in small amounts in milk, and manufactured in body during digestion and bacterial fermentation of carbs and high fibre foods
- may reduce risk of gastrointestinal disorders, cancer, cardiovascular disease
14
Q
Butyrate
A
- a SCFA
- primary energy source for colonic cells
- anti-carcinogenic and anti-inflammatory properties
15
Q
Low SCFAs can lead to:
A
- compromised immunity
- contribute to inflammatory diseases like asthma and rheumatoid arthritis
- if you consume low amounts of dietary fibre and grains, you will have low SCFAs
16
Q
Medium chain triglycerides (MCT) morning
A
- the fatty acids in MCT are called medium chain fatty acids (MCFAs)
- best sources coconut and palm kernel oil. Also breast milk
- most safest and stable oils for cooking
- are absorbed and sent directly to liver, where they are metabolized similar to carbs
17
Q
Lauric acid
A
- a medium chain fatty acid
- anti viral
- anti acne
- effective against MRSA
- promote intestinal health by helping rid the body of micro organisms that cause chronic inflammation
18
Q
Long chain fatty acids (LCFA)
A
- most abundant form of fats in food
- can be saturated, monounsaturated, or polyunsaturated
- depending on source can be healthy or damaging
- require bile acids and lipase to break down in the intestine wall so they can be absorbed
- examples: oils, fish, nuts, avocado, algae
19
Q
Omega 3 essential fatty acid (EFAs)
A
- long chain fatty acids
- two types: EPA- composes is 20 carbon atoms, and DHA - composed of 22 carbon atoms
- body can’t effectively convert short chain to long chain fatty acids, so it’s important to get foods with both EPA and DHA
20
Q
Saturated fatty acids
A
- come from both animal and plant
- tends to be solid at room temp
- animal sources tend to be long chain and include red meat, whole milk, cheese and butter
- plant sources tend to be medium chain and include coconut and palm oil
- the more solid the fat, the more Saturated it is
- most stable fat structure
- keep under 10% of total calories
21
Q
Trans fatty acids
A
- industrial/processed trans fatty acids are the most damaging
- 90% of trans fatty acids come from hydrogenation and partial hydrogenation - causes longer shelf life
- presence of trans fat must be labelled above 0.5g
- FDA dropped trans fat from generally regarded as safe list (GRAS)
- every 2% or calories from trans fat raises heart disease risk by 23%
- keep under 1% is total calories or 2.2g
22
Q
Vaccenic acid
A
- naturally occurring trans fat in meat and dairy products. Different chemical structure so effects body differently, in a good way
- only known dietary precursor or conjugated linoleic acid (CLA)
23
Q
Unsaturated fatty acids
A
- not completely saturated with hydrogen
- liquid at room temp and more delicate when exposed to heat, light and oxygen
- two classes: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs)
24
Q
Monounsaturated fatty acids
A
- one double bond in the fatty acid chain
- liquid at room temp but harden when refrigerated
- lower LDL and increase HDL
- heat at low temp only
- examples: olive oil, canola oil, peanut oil, sunflower oil, sesame oil. Also avocado, peanut butter, and many nuts and seeds
25
Polyunsaturated fatty acids
- contain more than one double bond
- lower LDL
- liquid at room temp, fridge, and frozen
- so not cook with them
- examples: seafood and fish oils, corn and sunflower, safflower and soy vegetable oils
26
Essential fatty acids (EFAs)
- help keep skin and other tissues young
- required for growth
- reproduction
- regulation is cholesterol
- two types are polyunsaturated: alpha-linolenic acid (ALA) omega 3 and linoleic acid (LA) omega 6
27
Omega 3 and Omega 6
- found in most foods but diet usually higher in omega 6
- omega 3 reduces inflammation while omega 6 promotes
- ratio is important
- low DHA linked to depression, Alzheimer’s, schizo, ADHD, suicide risk, and Parkinson’s
28
Best ratio of omega 6 and 3?
-between 2:1 and 4:1 but 1:1 is optimal
29
Omega 3 (ALA)
- found in some seeds and oils and beans and dark green leafy veggies
- two types: DHA and EPA * not manufactured in body and considered essentials
30
Omega 6(LA)
- found in vegetable oil, seed and seed oils, meats, breast milk.
- required by body in small amounts
- arachidonic acid is major derivative of linoleic acid
- needed for healthy skin and reproductive functioning
- pro inflammatory prostaglandins are made from omega 6. Great for injury, but excess can trigger unwanted inflammation
31
Functions of omega 3
- regulate nutrients entering cells and waste leaving cells
- reduce inflammation and chronic diseases
- EPA and DHA converted into hormone like substance prostaglandins which help regulate inflammation
- important for cognitive and behavioural function
- vision and nerves
- help increase Leptin in body
32
Omega 3 deficiency symptoms?
```
Fatigue
Poor circulation
Poor memory
Dry skin
Heart problems
Mood swings
Depression
```
33
Conjugated linoleic acid
- CLA is an isomer is linoleic acid
- naturally found in beef and dairy
- popular supplement for weight loss, muscle building, blood sugar regulation, cancer reduction
* may cause fatty liver from rapid weight loss, increase oxidative stress, inflammation, and insulin resistance, changes in liver function, diarrhea, gas, headaches
34
Phospholipids
- form the membrane that makes up the outer layer of all human cells
- help determine what enters and exits cells
- lecithin is best known phospholipid
- chemically similar to triglycerides but contain only two fatty acids; phosphate group occupies the third and is what makes it soluble in water
- lecithin acts as an emulsifier helping fats interact with proteins and starches
- found in animal and plant sources and is manufactured in liver
35
Sterols
```
Cholesterol
Bile acids
Sex hormones
Adrenal hormones
Vit D
*chemical structure is different from other lipids in that sterols are large molecules with a multiple ring structure. Found in animals and plants
```
36
Cholesterol
A sterol that originates from both dietary intake and liver production
Two types: high density lipoprotein (HDL) - the good cholesterol and low density lipoprotein (LDL) - the bad cholesterol
37
Some roles of cholesterol?
- part of every cell
- 25% of cholesterol in body is store in brain and is critical to nerves and healthy neurological function - memory and hormones
- to heal and repair and must be present for new cells to be made
* the food you eat, genetics, and your lifestyle are what determine how the body transports cholesterol in blood
38
LDL cholesterol
Is considered the bad form of cholesterol because it increases risk of coronary heart disease, stroke, peripheral artery disease, atherosclerosis, high blood pressure
39
HDL cholesterol
Considered the good cholesterol because it prevents atherosclerosis by extracting cholesterol from the artery walls and getting rid of them in the liver
40
Optimal cholesterol levels
LDL less than 100mg/dL
| HDL greater than 60mg/dL
41
Keto diet
60-70% fats
25-35% protein
5% carbs
*on a low carb diet your body begins to convert fats into fatty acids and ketone bodies, which can be used as fuel instead of glucose
42
Main difference between keto and Atkins?
Atkins lacks clear ratios for macro balance. It’s several phases of carb reduction and reintroduction
43
Who should not follow a keto diet?
Those on meds for diabetes
With high blood pressure
Breastfeeding mothers
Those with digestive disorders and microbiota deficiencies
44
Cons to keto diet
- lack of probiotics, starves beneficial bacteria in gut which can lead to inflammatory bowel disease, obesity, anxiety and depression
- electrolyte imbalance due to low sodium. Make sure to include sodium,magnesium, potassium
* a workout can deplete body of 3,500-6000mg of sodium
45
Signs your body needs more carbs on a keto diet
```
Hair loss
Fatigue
Poor sleep quality
Obsessive restricting
Imbalanced hormones
Low body temp
```
