Chap 5

V. Chan, MS, RD

Introducing The Lipids

3 categories
Triglycerides- 95% of lipids in food & our bodies are made up of triglycerides
Fats & oils Glycerol back bone + 3 fatty acids

Phospholipids
(Ex) Lecithin, made by the liver & found in many food

Sterols
Cholesterol

Fats in the Body

Fat, (triglycerides) is the bodys main storage form of energy from food eaten in excess
Provides most energy for bodys work

Can be a valuable survival mechanism for people who live a feast/ famine life
Consume during times of plenty, fat allows those people to stay alive during times of famine

Fats in the Body

Adipose tissue (fat cells)
Secrete hormones

Purposes of fat
Shock absorbers/ padding, insulation, cell membranes

Fat-soluble substances

Fats in Food
1 g of fat is more than twice the calories 1 g of protein or CHO provides Fat gives aroma, flavors, tenderness to foods. Fat gives us the satiety feeling after a meal

Triglycerides
Triglycerides
Glycerol backbone Three fatty acids

Fatty acid differences

Carbon chain length Saturation
Physical characteristics Storage properties

Double bonds

Animal species make triglycerides

Fatty Acids
Length of the Carbon Chain
Long chain fatty acids are found primarily in meat, fish, and vegetable oils Medium and short-chain fatty acids are found in dairy products

The Degree of Unsaturation

Saturated fatty acids carry the maximum possible number of hydrogen atoms When most of the fatty acids are saturated it is called a saturated fat

Double Bonds
Another identifier of fatty acids

Types of Fatty Acids

Saturated Fatty Acid Monounsaturated Fatty Acid Polyunsaturated Fatty Acid

Saturated Fatty Acids

H atoms Levels of saturation
Saturated Unsaturated (lack H atoms, contains 1 or more double bond)
Polyunsaturated
Linoleic Acid (Omega 6) Linolenic Acid (Omega 3)

Monounsaturated

Melting Point & Fat Hardness

The degree of saturation affects temperature (Melting Point)
More unsaturated, more liquid fat is at room temperature
Polyunsaturated & monounsaturated fats are liquid at room temperature

More saturated, more firmer

Saturated fats are solid at room temperature
Saturated fats more resistant to oxidation

Fat hardness/ Firmness

Softer generally is healthier
The more saturated fatty acids are, the firmer the fat

Shorter fatty acid chains are softer at room temperature than longer chain

Sources of Fatty Acids

Polyunsaturated
Vegetable oils, fish oils, fish, walnuts, flaxseed Can be converted into trans fat, via hydrogenation

Monounsaturated
vegetable oils, olives, avocado, cashews, almonds, seeds

20% of calories should come from unsaturated fat Saturated

Animal fat & products made from animals Coconut oil, palm oil

Trans Fat
Changed from cis to trans configuration and act like saturated fats in the body
Hydrogenation (adding H to vegetable oil) Why would manufactures create this?
Food labels can list this as partially hydrogenated vegetable oil

Heart disease connection

Raises LDL & Lowers HDL cholesterol Cause more inflammation (trans fat causes damage to cell lining blood vessels)

Conjugated linoleic acid is a naturally occurring trans fat that may be beneficial to health Sources: baked goods, fried foods, shortening, some margarines, frozen pizza

Trans Fat in Food Labels

Phospholipids
Phospholipids
Glycerol, two fatty acids and a phosphorus group and a molecule of choline
Soluble in water and fat

Emulsifier in food
Lecithin (egg yolk, liver, soybeans, wheat germ, peanuts)
Made by the liver

Salad dressings, mayonnaise Supplements- have NO special ability to promote health

Can cause GI symptoms

Enable transport of lipids across cell membranes Some generate signals inside the cell in response to hormones to help adjust/ adapt body conditions

Sterols
Well known sterol, Cholesterol
Made in the body naturally Liver produces 800-1500 mg cholesterol per day

Starting material for bile acids, sex hormones, adrenal hormones, vitamin D Structural component of all cell membranes

Sterols
Sterols in Foods
Found in plant and animal foods
Sterols in plants resemble cholesterol in structure, but can inhibit cholesterol absorption

Cholesterol is found in animal foods only meat, eggs, fish, poultry and dairy products Atherosclerosis is a disease that causes heart attacks. It occurs when cholesterol forms deposits in the artery wall

Digestion & Absorption of Lipids

In the mouth, the salivary glands release lingual lipase
Very little fat digestion

When fats enter the stomach, very little digestion takes place
Muscle contracts in the stomach disperse fat into smaller droplets Fat is exposed to gastric lipase

Digestion & Absorption of Lipids

When bind with bile in the small intestine, fat can be further digested
Liver signals the gallbladder to release bile Pancreatic and intestinal enzymes hydrolyze lipids to monoglycerides and fatty acids Phospholipids are hydrolyzed Sterols are absorbed as is Bile may be absorbed and reused again or excreted through the feces

 Stomach separates fat from other food components In small intestine, digestive system mixes fats w/ bile to emulsify fats Then lipase breaks down the fat Intestinal cells absorb fat

Transport of Lipids
Glycerol & shorter chain fatty acids are directly absorbed in the blood stream
Unassisted

Monoglycerides and long-chain fatty acids form micelles, are absorbed, and are reformed into new triglycerides With protein form chylomicrons, to transport triglycerides to the liver and other tissue in the blood/ lymph
Fats transport via chylomicrons/ lipoproteins across watery body fluids

Lipoproteins
Lipid transport is made possible by a group of vehicles known as lipoproteins
Chylomicrons
Largest of the lipoproteins Least dense Get smaller as triglyceride portion is removed by the cells

VLDL (Very-Low-Density Lipoproteins)

Composed primarily of triglycerides Made by the liver Transport lipids to the tissues Get smaller and more dense as triglyceride portion is removed

Lipoproteins
LDL (Low-Density Lipoproteins)
Composed primarily of cholesterol Transport lipids to the tissues

HDL (High-Density Lipoproteins)

Composed primarily of protein Transport cholesterol from the cells to the liver

LDL & HDL Differences

Size & density
LDL larger, lighter, richer in cholesterol

Delivery & scavenging Inflammation Heart Attack Risks Oxidation of LDL

May trigger inflammation, which may cause damage to arteries (free radicals) Antioxidants

Storing & Using Bodys Fat

Triglycerides are stored and used for several uses
Fat padding/ cushioning around the body, warmth

The body can store unlimited amounts of fat The liver can convert excess CHO and protein to fat Fat needs CHO to break down efficiently
Without CHO, products of incomplete fat breakdown (ketones) build up in the tissue & blood, spilling into the urine

Inefficient breakdown of fat forms ketone bodies

Dietary Fat, Cholesterol, Health

Heart and artery diseases
Saturated and trans fats Beneficial fats

Cancer
Diet high in saturated fats However, saturated fats pose greater health risks for heart diseases, not cancer

Obesity

Recommended Lipid Intake

Healthy range of fat intakes
DRI
20- 35 % of daily energy

Saturated fat, trans fat, cholesterol intake be low

Saturated fat intake above 35% will raise risk of chronic diseases

Essential fatty acids

Linoleic acid (omega 6): 5-10% of total calories Linolenic acid (omega 3): 0.6- 1.2% of total calories

Food Cholesterol & Blood Cholesterol

Saturated fats & trans fats raise LDLs
Raises LDLs more than cholesterol from food CVD risk

Dietary Cholesterol
Cholesterol recommended intake: below 300 mg/ day
People w/ high cholesterol: less than 200 mg/ day

Genetic inheritance Moderation/ limit intake

Recommendations Applied
Heart disease
Leading cause of death among Americans

Lower LDL
Dietary tactics
Trim saturated and trans fats from diet

Raise HDL
Physical activity
Benefits for heart health

Replace saturated fat and trans fat with monounsaturated fat and polyunsaturated fat

Essential Polyunsaturated Fatty Acids

Essential Fatty Acids CANNOT be made by the body
Linoleic Acid and the Omega-6 Family
Supplied by vegetable oils and meats Can make arachidonic acid, which is a conditionally essential fatty acid

Linolenic Acid and the Omega-3 Family

Must be supplied by food (found in fatty fish) Can make EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), important for eyes, brain and heart

Essential Polyunsaturated Fatty Acids

Eicosanoids
Made from EPA & arachidonic acid
Like hormones but have different effects on different cells to regulate body functions Include prostaglandins, thromboxanes, and leukotrienes

Fatty Acid Deficiencies

Are rare in U.S. and Canada Occur in infants and children with fat-free or low-fat diets

Recommendations for Omega 3

Competition for metabolic enzymes
Flood of omega 6s prevent omega 3s from interacting with enzymes to create other omega 3 family compounds

Omega 3 Intake
Generally people consume more omega 6 than omega 3 American Heart Assoc. recommend 2=8 oz fatty fish serving/ wk
Pregnant women: two 3 oz servings of fatty fish/ wk

Recommendations for Omega 3

Fish Oil Supplements
Preferred for our bodies to consume fish
Exception: those w/ CVD

Health concerns
2 g/ day of EPA or 3 g fish oil interfere with blood clotting and cause prolonged bleeding times

Fish supplements lack other beneficial benefits that fish provide

Omega 3 Enriched Foods

Eggs Formula
Contain DHA & EPA

Flaxseed
Adds linolenic acid to body, but converting to EPA & DHA is limited

Methylmercury in Fish
Farm fish tend to have less methylmercury, but farm fish are exposed to contaminants floated in the water they share w/ other caged farm fish. Farm fish is also low in omega 3s

Fat in the Diet

Visible & Invisible Fat
Invisible fats include sauces, avocados, biscuits, coconuts, nuts, dairy products, fried foods

Added Fats
(Ex):
Salad dressing Oil/ Shortening/ Butter/ Margarine Whipped cream on pie

Hidden fats in meats

Marbling of meat Lunch meats Ground meats Recommended to limit meat intake to 5-7 oz/ day