FATS AND LIPIDS

Video 1: What is fat? - George Zaidan

Link: https://www.youtube.com/watch?v=QhUrc4BnPgg&t=2s

Video 2: Fats - Types Of Fats - What Is Saturated Fat - What Is Unsaturated Fat - Omega 3's And Omega
6"s
Link: https://www.youtube.com/watch?v=2cuaQRZJfFo

Video 3: What are Trans Fats and Why are they Bad?
What Are Trans Fats & Why Are They Bad? - YouTube

INTRODUCTION

Fat accounts to 13 to 30 percent of body weight. Fat is an essential of component of cells. This
module will explore the different terms with fats, its functions, types, sources and health risks involved
in too much consumption.

Key Terms

Lipids

 A group of fatty substances, including fats, oils, and cholesterol, that provide a rich
source of energy and structure to cells

Fat

 A lipid that is solid at room temperature, generally of animal origin such as butter

Oil

 A lipid that is usually liquid at room temperature, generally of plant origin such as olive
oil.

Functions

1. In body,

 Acts as an insulator under the skin and cushion for body organs
 Provides energy provided by the adipose cells or fat cells. Fat cells can store loads of fat and
can increase weight.
 Assists in absorption of Vitamins A, D, E and K
 Maintain the structural parts of cells and membranes
 Plays role in proper functioning of immune system
2. In food
 It enhances taste, flavor, aroma, crispness, juiciness and tenderness
  Provides smooth texture and creamy feeling in the mouth
 Eating meal with fat makes people feel full because fat delays the emptying of the stomach.

Triglycerides

 Fats in foods and human body are in the form of triglyceride. Therefore, discussing fats in food
or body, we are talking about triglycerides.

 It is made up of three fatty acids attached to glycerol and a major form of lipid in food and in the
body.

Photo Source: Nutrition for Food Service and Culinary Professionals

Fatty acids

 Major component of most fats.

FATTY ACID TYPES

1. Saturated fats

Most of the fatty acids are saturated. Sources are processed foods that can cause hardening of the
arteries.

2. Monounsaturated fats

A triglyceride in which most of the fatty acids are monounsaturated. Examples are olive and canola oil
which are important for cell integrity and membrane phospholipids.

3. Polyunsaturated fats

Made mostly of polyunsaturated fatty acids which is liquid at room temperature and are more easily
oxidized.

Sources are fish, corn, safflower, and nut oils.

Triglycerides in Food
 Fats may have a “negative” or “bad boy” reputation, but it is not how we think of. It always has
something to do with the type of fat you consume. To further understand, different type of fats in
different food groups are discussed below.

1. Fruits and vegetables.

 Most fruits and vegetables are practically fat free whether fresh or processed – canned or
frozen.
 Avocados, olives, and coconuts contain significant amount fat
 Processed fruits or vegetables that have butter, margarin or sauces added contains high
amount of fat
 Fried vegetables are high in fat (eg French fries)

2. Breads, cereals, rice, pasta, and grains.

 Most bread and cereals are low in fat.
 Croissants, biscuits, cornbread and some granolas and crackers contains fat
 Cakes, pies, cookies and quick bread are also high in fat.
 Commercially made pastries has more saturated fat

3. Dry beans and peas, nuts, and seeds

 Dry bean are low in fat
 Nuts such as peanuts and peanut butter are high in fat
 Fat from this food group is monounsaturated and polyunsaturated

4. Meat, poultry, and fish

 Meat and poultry, and to some extent fish, contain fat.
 Meats have higher fat content than poultry and poultry tends to have more fat than
seafood.
 Within the type of food group, there are choices that are high and moderate type of fat.

Source: Nutrition for Food Service and Culinary Professionals

5. Dairy foods.
 Most regular dairy foods are high in fat.
 Just like meats, there are plenty of choices to choose from (eg low fat, fat free, regular, etc.)

Source: Nutrition for Food Service and Culinary Professionals

6. Fats, oils, and condiments

 Shortening and oil get kcal from fat
 At most times, you can’t see fat in your food unless you oils and fats.
 Fat in milk, meat, cheese and fried foods is not obvious then you spread a butter in bread
 All food fats, either animal or vegetable, contain a mixture of saturated and unsaturated
fats.
 Source: Understanding Normal and Clinical Nutrition

TRANS FATTY ACIDS (Refer to Video 3)

 Unsaturated fatty acids that act like saturated fats in the body

 occur in hydrogenated fats and occur naturally in low levels in meat and dairy.

 can be found in some fried foods like French fries and doughnuts, pastries, pie crusts, frozen
pizzas, biscuits, ready-made frosting, cookies, microwave popcorn, and some stick margarines
and shortenings.

 Quantities are found in nutritional label

 can increase the bad type of cholesterol in the blood, known as low-density lipoprotein. LDLs
composed largely of bad cholesterol. (LDL= lousy cholesterol; HDL = healthy cholesterol).

Hydrogenation

a process in which liquid vegetable oils are converted into solid fats (eg margarine) by use of
heat, hydrogen and catalyst.

Vegetable shortening is attractive because it is cheaper to make than butter or lard (pork fat)
and has a longer shelf life.

In baking, shortening has good creaming ability, does not melt until a high temperature is
reaches, and works well in many baked goods, including flaky products such as pie crusts
ESSENTIAL FATTY ACIDS: Omega 3 and Omega 6

Essential fatty acids

two polyunsaturated fatty acids that the body cant make so they must be consumed in the diet;
vital to growth and development, healthy cells and the immune system

Omega-6 fatty acids or Linoleic acid

found in vegetable oils such as soybean, sunflower, and corn oils

Omega-3 fatty acids or Alpha-Linoleic acid

found in canola, flaxseed, soybean and walnut oils, ground flaxseed, walnuts and soy
products.

Having a healthy ratio of omega-6 to omega-3 fatty acids seems to lower blood pressure,
prevent blood clot formation, and reduce inflammation.

Inflammation is the body’s normal response to injury, and long-term inflammation seems to
play a role in chronic diseases like heart disease.

Two other important Alpha -Linoleic Acid

● Docosahexaenoic acid (DHA)

● Eicosapentaenoic acid (EPA)

 Best sources of DHA and EPA are from fatty fish such as salmon, mackerel,
sardines, halibut, bluefish, trout, and tuna.
 DHA is found in high concentration in the retina of the eye and brain. It also
important for proper brain and eye development during pregnancy and
infancy.
 DHA and APA are excellent for heart health
o Help reduce blood pressure, blood clots (which can start a heart
attack), heart rate and blood triglyceride levels.

CHOLESTEROL

 A lipid, odorless, soft, powdery and waxy substance found only in animal origin and is present in
every cell of the body.

 Sources are mainly found in animal sources such as eggyolk, milk, poultry, meat and fish
 Source: Nutrition for Food Service and Culinary Professionals

Functions of cholesterol

 Make bile acids, which allow us to digest fat

 Maintain cell membranes
 Make many hormones
 Make vitamin D

DIGESTION, ABSORPTION and METABOLISM

 Fats are hard for the body to digest and absorb because it doesn’t mix with water

 Fat digestion and absorption is in small intestine. Bile, made by the liver, contains bile acids that
emulsify (break up) fat. Then enzymes can break down triglycerides to fatty acids and glycerol
to be absorbed across the intestinal wall.
Source: Understanding Normal and Clinical Nutrition

 Once absorbed in small intestine, triglycerides are re-formed. However, triglycerides, since not
soluble in blood (as it is water in nature) could break havoc resulting to a substance called
lipoprotein, a combination of fat (lipo-) and protein.

Two types lipoproteins that act as carriers for triglycerides and cholesterol, and are measured to
help determine your risk for cardiovascular disease.

● Low-density lipoprotein (LDL)

the “bad cholesterol” because it can clog your arteries and contribute to
cardiovascular disease.

● High-density lipoprotein (HDL)

“good cholesterol” because high levels of HDL are associated with less
cardiovascular disease risk.

Dietary recommendation

Fats and Health - Health Effects of Lipids

Heart Disease High blood cholesterol is a major risk for cardiovascular disease. It accumulates in
arteries, restricts blood flow and raise blood pressure. Cholesterol level is an indicator to predict a heart
attack or stroke.

Risks from Saturated Fats Saturated fats are implicated to increase LDL cholesterol. LDL cholesterol
raises the risk of heart disease.

Risks from Trans Fats Just like saturated fat, trans fats increase LDL and can cause cardiovascular
disease.

Risks from Cholesterol Though not as strong on the effect of saturated fat or trans fat, dietary
cholesterol also increases blood cholesterol that can lead to hear disease.

Benefits from Monounsaturated Fats and Polyunsaturated Fats Diet with substantial source of
monounsaturated and polyunsaturated is the most effective strategy in preventing heart disease.

Benefits from Omega-3 Fats Intake of enough sources of omega-3 fat helps prevent lowering blood
pressure, blood clot, irregular heartbeats especially for people with hypertension or atherosclerosis.

Cancer Association of cancer to dietary fat consumption differs on the type of cancer. The association
between cancer and fat is primarily due to the saturated fat intake.

Obesity Fat has more calories than protein and carbohydrates. People with high fat content and
exceeds their energy allowance for a day can cause weight gain especially if they are inactive. Cutting fat
can be an effective strategy.

 Too much circulating cholesterol hardens the walls of arteries, especially the heart, that leads to
accumulation aden plaque in blood vessel lining, a condition called atherosclerosis or hardening
arteries.

 Eating LDL sources lead to cholesterol build up and artery blockage.

 Eating more polyunsaturated fats lowers cholesterol build up

 Diets high in processed meat, read meat and obesity have been linked to colon cancer. Weight
gain, overweight and obesity are being linked to cancer.

 The American cancer society recommends to maintain weight, be physically active, eat healthily
with emphasis on plant foods, limiting processed and red meats, choosing whole grains and
drinking alcohol in moderation.

References:
Drummond, K. E. & Brefere, L. M. (2014). Nutrition for foodservice and culinary professionals, 8th
edition. Hoboken, NJ: John Wiley & Sons.

Pinggang Pinoy: Healthy Food Plate for Filipino Adults: Department of Health website. (n.d.). Retrieved
August 02, 2020, from https://www.doh.gov.ph/node/223

Whitney E. & Rolfes S. (2016). Understanding Nutrition, 14th edition. USA: Cengage learning.