lipids 🩷

functions of fat

1. fuel

2. insulation

3. supply essential nutrients

4. food satiety

visceral fat

fat stored deep inside the abdomen around internal organs, linked to higher health risks

• protects against organ trauma

brown fat

a type of fat that burns calories to produce heat, helping regulate body temperature

• healthy fat

subcutaneous fat

fat located just under the skin, acting as a cushion and energy reserve

• keeps us warm

lipids provide ___% of our energy needs during rest

60%

• spares glucose and proteins

3 kinds of lipids

1. fatty acids

2. phospholipids

3. sterols

types of fatty acids

1. saturated

2. monounsaturated

3. polyunsaturated

when theres not enough glucose, what happens?

fatty acids are converted to ketones to use for energy instead

• not ideal

most abundant type of lipid in food and the body

fatty acids

what are extra calories stored as?

trigylcerides

fatty acids with no double bonds between carbon atoms, typically solid at room temperature

saturated fatty acids

saturated fatty acids are ___ at room temp

solid

type of fat found in..

• Coconut oil

• Butter

• Beef fat

• Palm oil

• Pork fat

saturated fatty acid

type of unsaturated fat with one double bondtype of unsaturated fat with one double bond

monounsaturated fat

type of fatty acid found in..

• olive oil

• avocado oil

monounsaturared fatty acid

monounsaturated and polyunsaturated fatty acids are ___ at room temp

liquid

type of unsaturated fat with more than one double bond

• Safflower oil

• Flaxseed oil

• Corn oil

• Soybean oil

• Canola oil

polyunsaturated fatty acids

type of unsaturated fat that is artificially modified to become solid at room temperature.

• found in processed foods and some margarine

• known to be harmful to health

trans fatty acids

fatty acids the body cannot make and must be obtained through diet

• includes omega-3 and omega-6 fatty acids

essential fatty acids

characteristic of unsaturated fatty acids

have bends like cooked spaghetti

short chain fatty acids

• lower melting point

• more likely to be oils at room temperature

• more water soluble

long chain fatty acids

• higher melting pount

• more likely to be solid at room temp

• less water soluble

• more effort needed for absorption

omega-3 fatty acids

essential fatty acid found in fatty fish

• heart health

• eye health

• brain and nervous system function

• reduce inflammation

omega 6 fatty aid

essential fatty acid found in vegetable oils, nuts, and seeds

• skin health

• growth and development

• brain function

where are trans fats found?

partially hydrogenated oils

• found in baked goods, snacks, margarine, fast food

hydrogenation

chemical process used to convert unsaturated fats (liquid fats) into saturated fats (solid fats) by adding hydrogen molecules to the double bonds in the fat’s carbon chain

why are trans fats considered unhealthy?

• they increase LDL (bad) cholesterol levels

• they decrease HDL (good) cholesterol levels

chylomicrons

tiny particles that carry fat from the intestines to the body

VLDL

a type of fat made in liver that carries cholesterol and fat from the liver to the body tissues

• precursor to LDL

LDL

bad cholesterol that carries cholesterol from the liver to the cells

• can build up in arteries and cause heart problems

HDL (high-density lipoprotein)

good cholesterol that helps remove extra cholesterol from the bloodstream and transport it back to the liver for excretion or recycling, which helps reduce the risk of heart disease

recommended fat intake

20 to 35%of kcalories

linoleic acid (omega 6) daily intake

5-10% of daily energy

linolenic acid (omega 3)

0.6-1.2% of daily energy

omega 6 acids are aka…

linoleic acid

omega 3 acids are aka…

linolenic acid