Fats
Fats
Fats
FATS
LEARNING OBJECTIVES
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Fats, also known as lipids, have long been demonized in health and nutrition.
However, this macronutrient plays an important role in human physiology
and is just as important as proteins and carbohydrates. Fats are dense and
yield high amounts of energy through the beta-oxidation pathway. They
differ from proteins and carbohydrates in both digestion and assimilation.
Like proteins, there are both essential and nonessential fats, and, like
carbohydrates, there are many different structural fats with different roles in
the body.
LIPIDS:
BETA-OXIDATION:
Lipids are a necessary part of a balanced diet for numerous reasons, including
the following:
FATS
Here are the major lipids found in the human diet and in the body:
Triglycerides
Fatty acids
Essential fatty acids
Omega-3 fatty acids
Gamma linolenic acid
Medium chain triglycerides
Phospholipids
Lecithin
Cholesterol
CHOLESTEROL:
A lipid found in all cells and used in digestion, hormone production, and
vitamin absorption.
FATTY ACIDS:
A chain of carbon and hydrogen atoms with a carboxyl group (carbon and
oxygen) at one end.
GLYCEROL:
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Figure 6.1 Formation of Triglycerides.
Glycerol and three fatty acids combine to form a triglyceride and water.
SATURATED FATS:
UNSATURATED FATS:
A fat or fatty acid with one or more double bonds between carbons.
LOW-DENSITY LIPOPROTEIN (LDL) CHOLESTEROL:
Unsaturated fats have one or more double bonds between carbon atoms in the
fatty acid chains. These can be further divided into monounsaturated fatty
acids—with just one double bond—and polyunsaturated fatty acids—with
more than one double bond. Unsaturated fats make up structural components
of cells and are important for proper growth, development, and maintenance
of body tissues. These fats are derived from plants and plant-based foods.
Saturated fats contain the maximum number of hydrogen atoms; they are
saturated. They have no carbon double bonds. This small change in molecular
structure means they are in a solid state at room temperature, while
unsaturated fats remain in a liquid state.
Saturated fatty acids are used for energy or stored as bodyfat. The shorter the
fatty acid length, the easier it is to metabolize for energy. The longer fatty acids
can also be used as energy or stored as bodyfat but have other functions as
well, such as cell membrane structure.
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ADIPOSE TISSUE:
Loose connective tissue made of adipocytes for storing excess fats in the body.
LIPOGENESIS:
LIPOLYSIS:
The breakdown of lipids for energy occurring during fasting and exercise when
energy availability and insulin are low.
STEROID HORMONES:
Fatty acids are found in higher concentrations within type-1 skeletal muscle,
but the uptake is higher only if availability is higher. If an individual consumes
more fat, muscle tissue will use it but not necessarily at an efficient rate.
Some of the specific functions of essential fatty acids include the following:
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The omega-3 fatty acids are essential and play a critical role in human cell
membranes on a microlevel. On a macrolevel, omega-3s have been found to
support brain development, fight inflammation, improve bone density, and
reduce liver fat.
The omega-6 fatty acids are also essential and primarily used for energy in
the body. Linoleic acid is a common omega-6 and is often consumed in far
greater quantities than the omega-3 fatty acids. Research has shown the ideal
nutritional ratio of omega-6 to omega-3 should be 4:1, but the average
Western intake averages closer to 16:1 due to extensive use of vegetable oils.
LINOLEIC ACID:
LINOLEIC ACID
Found in safflower, corn, and soybean oils, this polyunsaturated omega-6 fatty
acid can help reduce adipose tissue deposits and improve immune function. It
has a vital role in cell membrane fluidity and structure as well as cell signaling.
Excess linoleic acid in the body can cause inflammation, headaches, and
lethargy, while deficiency can lead to skin and hair conditions like dermatitis
and alopecia or developmental delays in children. It should be noted that
deficiency is rare.
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ALPHA-LINOLENIC ACID
Alpha-linolenic acid (ALA), an omega-3 fatty acid, is the other essential
fatty acid. It is also a polyunsaturated fat and is found in both animal products
and some plant oils. ALA has several functions in the body, is important in
growth, and is the precursor of two other important fatty
acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA).
An omega-3 fatty acid used to reduce chronic disease and functions in the
development of the brain, skin, and eyes.
The body uses the essential fatty acids for growth and functional needs over
energy needs. A diet high in essential fatty acids and low in nonessential fatty
acids increases metabolism and discourages bodyfat formation, assuming
reasonable calorie consumption. Flaxseed oil, walnuts, chia seeds, fatty
fish, and poultry are good sources of the essential fatty acids.
Research has shown that eating the right ratio of omega-6 and omega-3 fatty
acids can help reduce systemic inflammation in the body. The
recommendation for the nutritional omega-6 to omega-3 ratio is between 2:1
and 4:1. Most Americans eat far too few omega-3 fatty acids, resulting in a
skewed ratio. The ratio for most Americans is between 11:1 and 30:1.
EPA and DHA are omega-3 fatty acids but can be produced in the body from
the essential fatty acid ALA, making them not technically essential. Despite
this, adding them to a healthy diet can have benefits, especially for diets low in
saturated fatty acids.
EPA and DHA disperse fatty acids and cholesterol in the bloodstream, which
is thought to be how they reduce arterial clogging and cardiovascular disease.
They have a blood-thinning effect and discourage blood clotting. EPA and
DHA may also lower blood triglycerides and raise high-density lipoprotein
(HDL) cholesterol levels.
The “good” cholesterol carrying LDL out of the bloodstream and to the liver,
where it is broken down and excreted.