Fats and Cholesterol in Health

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Unit 18

• Fats and Cholesterol in Health

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Facts about fats

• Lipids can dissolve in fat, not water
• Fats- solid at room temperature
• Oils- liquid at room temperature

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Contributions of dietary fats

• Supply energy
• We need essential fatty acids (about 1 teaspoon
  per day)
• Deliver fat-soluble vitamins to the body
• Increase flavor and palatability of foods
• Contribute to the feeling of being full
• A component of cell membranes

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Excess calories are stored as fat

• Regardless of their source, all extra calories
  (carbs, protein, fat) are stored as fat.
• Layer of fat under skin- subcutaneous fat-
  insulation
• Fats surround the organs- visceral fat- cushion
  them
• Excess fat- visceral fat contributes the most to
  heart disease (apple vs pear)

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Different types of fat

• Triglycerides
• Diglycerides
• Monoglycerides
• Saturated
• Monounsaturated
• Polyunsaturated
• Cholesterol
• glycerol

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Triglycerides

• Glycerol 3- fatty acids triglyceride
• fatty acid
• Glycerol fatty acid
• fatty acid

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Diglycerides

• Glycerol 2 fatty acids diglyceride
• fatty acid
• Glycerol fatty acid

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monoglycerides

• Glycerol 1 fatty acid monoglyceride
• Glycerol fatty acid

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Digestion of Triglycerides

• Glycerol 3- fatty acids triglyceride
• fatty acid
• Glycerol fatty acid monoglyceride
• fatty acid

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Saturated vs unsaturated fats

• Saturated- solid at room temperature
• Unsaturated- liquid at room temperature
• Unsaturated fat hydrogenation saturated fat
• Saturated fat has a longer shelf life because it
  is less likely to oxidize

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Cholesterol

• A fat-soluble, colorless liquid found in animals
  but not plants
• Hormones- testosterone and estrogen
• Component of cell membranes in animals
• turns sunlight into Vitamin D
• Cannot be used for energy- no calories
• Major component of nerves and brain

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Omega-3 fatty acids

• Found in fish oils, flax seed, some other foods
• Lower risk of heart disease

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hydrogenation

• Saturate fats by pumping hydrogen thru them

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Trans fatty acids

• Mirror images of fatty acids found in nature
• Created during hydrogenation process
• Associated with an increased risk of heart disease

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Which is better for you?

• Butter- saturated fat, contains cholesterol
• Stick Margarine- hydrogenated- contains trans
  fatty acids but no cholesterol
• Tub margarine- partially hydrogenated- contains
  some trans fatty acids but no cholesterol

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Taking the fat out of foods

• Adding less fat to foods to processed foods
• Trimming fat from meats
• Removing skin from chicken
• Adding less fat to ground beef
• Adding water to ham and other meats (cheating)

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Fat substitutes

• Are they safe?
• Do they replace saturated fats in the diet?
• What are they made from?
• Carbohydrate-based
• Protein-based
• Fat-based
• combinations

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Other ways to replace fat in the diet

• Smaller serving size
• Hamburger instead of a Big Mac
• Small fries instead of large fries
• Use different ingredients
• Veggie pizza instead of pepperoni
• Use a low-fat or non-fat version
• 1 or skim milk instead of whole or 2
• Have something else instead
• Fruit instead of ice cream

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How much fat is in the foods you eat?

• Read the label
• Look for key words in the name
• With gravy
• Cream sauce
• Au gratin
• With cheese
• Fried
• Alfredo