 Introducing the lipids

1. Diet moderate in fats- 9cal/gm

2. AMDR 20-35% of calories from fat
3. Three classes of lipids
Triglycerides
Phospholipids
Sterols
4. Chief storage from of energy
Most energy rich nutrient
Adipose tissue-fat cells
Subcutaneous, inter-abdominal (visceral)
Fat storage-unlimited ability to store fat
One pound = 3500 calories
 Role of fat
1. Purposes of fat (type of fat-Brown/white)
Brown-babies-burn heat/fat
White-adults absorb heat/fat
2. Shock absorber, insulation, cell membranes
3. Transports raw material
4. Fat soluble vitamins -ADEK
 How are fats useful in food
1. Essential fatty acids
Linoleic-Omega 6 Vegetable oil
Alpha Linolenic-Omega 3
EPA and DHA
Fish
Breast milk
Oleic-Omega 9
2. Sensory qualities
Aromas, flavors and tenderness
3. Satiety-feeling of fullness or satisfaction 20 minutes for leptin to kick in
4. Slows down food movement
Decreases transit time (time for food to get from mouth to anus)
Last nutrient to leave the stomach
Fat floats on top
 Triglycerides: Fatty Acids and Glycerol
1. Tryglycerides-form of fat in food
Glycerol backbone
Three fatty acids
2. Fatty acid differences
Chain length -Omega
Degree of saturation
Animal species vs plant source
Animal source has cholesterol
 Cholesterol is made in the liver
3. Trans fatty acids-liquid fat (polyunsaturated) that has been hydrogenated -liquid into solid
Crisco and margarine
No longer allowed by the FDA
Raises LDL lowers HDL
 Unsaturated fatty acids
1. Polyunsaturated fatty acids
Multiple points of double bonds
Liquid fat-vegetable and soybean oil
2. Monounsaturated fatty acids
One point with a double bond
Health benefits associated with intake
Best fatty acid for the heart
Omega 3-EPA and DHA
Liquid fat Olive and canola oil
 Phospholipids and sterols
1. Phospholipids
Glycerol, two fatty acids, and a phosphorus molecule
Soluble in water and fat
2. Emulsifier-mixes fat with water and allows it to stay permanently mixed
Bile-made by liver most common emulsifier in body
Breaks down fat in the body
Lecithin-emulsifier in egg yolk
Used in food
3. Sterols-such as cholesterol-raw material for making emulsifiers
Vitamin D, sex hormones
Cholesterol-main sterol in body
Structure cell membranes
Not essential nutrient
Made by liver
Plant sterols-reduce blood cholesterol
Inhibit cholesterol absorption
 Lipids in the body
1. Digestion
Stomach little fat digestion
Small intestine-Lipase and Bile
Bile breaks down fat and mixes
Absorbed in the large intestine into the lymph fat soluble vitamins
2. Absorption
Fatty acids split from glycerol
Fatty acids, phospholipids, and monoglycerides-surrounded by bile
Bile shuttles lipids across mucus layer
Efficiency of absorption process
98% of fat consumed is absorbed
 Speed of digestion
More fat-slower digestion
 Storing and using the body’s fat
1. Body conserves fat
Excess carbohydrate stored as fat
Broken down and reassembled as fatty acid
2. Needed energy
Dismantle stored triglycerides
Release fatty acids into blood and combine with a fragment from glucose-energy
3. Carbs role in fat breakdown
Without carbs-ketone formed
 Dietary Fat, Cholesterol and health
1. Heart and artery disease
Saturated and Trans fats increase LDL and plaque formation-inflammation
Atherosclerosis-hardened arteries
2. Inflammation-bodies defense
Blood clot formation
Heart attack and stroke
Blood clot that has broken free
High blood pressure increases risk
 Recommendations for lipid intakes
1. Some fat in the diet is essential
Essential fatty acids
Linoleic (omega 6) and linolenic (omega 3)
2. Healthy range of fat intakes
AMDR 20-35% of daily calories
10% from saturated fat
10% polyunsaturated
10% monounsaturated
Less than 1% trans fat
 Transport of fats
1. Glycerol and shorter-chain fatty acids
Bloodstream-travel to the liver
2. Larger lipids-connected to lipoprotein
Protein carriers required for transport
Chylomicrons, VLDL, LDL, and HDL
Released into lymph
Chylomicrons
Transport lipids
Attached proteins
 Lipoproteins and heart disease risk
1. Lipoprotein movement in the body
Liver-makes cholesterol/lipoproteins
2. Types of lipoproteins
 Chylomicrons-transporter
Very low density lipoproteins (VLDL)
Low density lipoproteins (LDL)
Transports lipids to the tissue
High density lipoproteins (HDL)
Transport lipids away from the tissue
 Recommended applied
1. Heart disease
Leading cause of death in Americans
Blood cholesterol below 200mg/dl
2. Lower LDL
Trim saturated and trans fats from diet
Saturated raise LDL
Trans-Raise LDL and lowers HDL
3. Raise HDL physical activity
 Essential Fatty Acids
1. Eicosanoids
Biologically active compounds
Regulate body functions
Muscle contraction and relaxation
Immune response
Fever/pain
 Omega 6 and Omega 3 fatty acid
1. Linoleic-omega 6 fatty acid
Usually not deficient in the diet-veg oil
2. Linolenic acid-omega 3-is deficient
DHA and EPA-from fish (dark color)
Flax seed, walnuts
Heart disease
Cancer prevention
Brain function and vision
Support immune function
 Omega 3 fatty acids in foods
1. Seafood-good source of EPA/DHA
Omega 3
Fatty fish-dark colored flesh
Mercury precautions
Children
Pregnant and lactating women
Fish oil supplements-not the same
May increase LDL/toxins
Omega-3 enriched foods
Breast milk-great source of EPA/DHA
 Effects of processing on unsaturated fats
 1. Hydrogenation-adding hydrogen
Effects on fats-makes fats solid/pliable
2. Oxygen damage of unsaturated oils
3. Hydrogenation of oils
Benefits of hydrogenation
Long time before rancid-oxidation
Higher smoke point
4. Alternatives to hydrogen-tropical oil
5. Formation of trans-fatty acids
Polyunsaturated fats-vegetable/ soy oil
Change in chemical structure to trans
6. Health effects
Raise ldl and lower hdl cholesterol
Similarities with saturated fat
Swapping trans fats for saturated fats
Trans fat in foods-fda
 Fat in the diet
1. Fats in protein foods
2. Four categories in meat
Very lean, lean, medium fat, high fat
Limit intake to 5-7 ounces per day
Choosing low fat meats-white meats
3. Milk
Foods not included in this category
Cream, butter, whipped cream, sour cream
 Fat substitute
1. Fat replaces and artificial fats
2. Olestra
Sucrose polymer
Fries loke regular fat, not absorbed-WOW chips
Label “may cause anal leakage”
Smelly yellow leakage
 Objections to low fat guidelines
1. Problems with low fat diets
May not be low in calories
May still increase risk for heart disease
May exclude nutritious foods
2. Research on high fat diets
Mediterranean type diet
 High fat foods of the Mediterranean diet
1. Features of the diet
Whole foods
Dietary focus
Fatty fish
Nuts
Walnuts
Almonds
Potential benefits