cooking & storage properties and health.
LEC 9: Lipids in our
Diet
Types of Lipids
• Triglycerides
• Phospholipids
• Sterols
Saturation
Saturated fatty acid
Triglycerides (Fats & Oils ) – carbon chains filled with hydrogen atoms
(no C=C double bonds) ; Appear liquid at
– Predominate form of fat in foods and major room temperature
storage form of fat in the body.
– Structure – composed of 3 fatty acids + • Saturated fat
glycerol – triglyceride containing 3
saturated fatty acids.
Fatty Acids
EXAMPLE: animal fats (butter, lard) & tropical oils
(palm, coconut)
– Organic acid (chain of carbons with
hydrogens attached) that has an acid
group at one end & a methyl group at the
Unsaturated fatty acid
other end.
– carbon chains lack some hydrogens (>1 C=C
double bond); Appear liquid at room temperature
• Monounsaturated fat
– triglyceride containing fatty acids with 1
double bond.
EXAMPLE: canola & olive oil
• Polyunsaturated fat
Fatty Acids & Triglycerides
– triglycerides containing a high % of fatty
glycerol + 3 fatty acids → triglyceride + H2O acids with >2 double bonds, i.e. and fish;
EXAMPLE: corn, safflower, soybean, sunflower
oils
Carbon chains of fatty acids vary in:
• Length – affects absorption.
• Saturation – chemical structure; affects
Cis vs. trans-fatty acids
In nature, most double bonds are:
Location of double bonds cis
– meaning that the hydrogens next to the
Omega number double bonds are on the same side of the
carbon chain.
– refers to the position of the double bond
nearest the methyl (CH3) end of the carbon – When a fat is partially hydrogenated,
some of the double bonds change from
chain
cis to trans.
EXAMPLE: Omega-3 fatty acid
Omega-6 fatty acid
Phospholipids
– similar to triglycerides in structure except
only 2 fatty acids + choline
Hydrogenated
Functions: part of cell membranes and acts
as an emulsifier (helps keep fats in solution)
– addition of hydrogen to unsaturated
fat. – Not a dietary essential; made by
– Makes it more “solid” or firm. the liver
– Effects stability and protects
against oxidation; more “shelf-
stable”
– Widely used by food industry in
margarine, shortening, peanut
butter, baked goods & snack food
Fat Digestion
Phospholipids in foods: Lecithin, egg yolks, Hydrolysis
soybeans, wheat germ, peanuts • Triglycerides → monoglycerides, fatty
acids, glycerol
Mouth
• Melting
• Lingual lipase
Stomach
• Churning and mixing
• Gastric lipase
Small intestine
• Pancreatic lipases
• Intestinal lipases
Sterols
– structure consists of carbon rings Small intestine
• CCK – Cholecystokinin
• Bile and emulsification
Important part of:
Fat Digestion Overview
• Sex hormones – testosterone
• Vitamin D Lipid Transport
• Bile (aids fat digestion)
• Adrenal hormones - cortisol • Lipoproteins – clusters of lipids and
• Cholesterol – in foods and proteins that are used as transport
• made by the liver; dietary vehicles for fat
sources include egg yolks,
liver, meats, dairy products – Chylomicrons
– VLDL = very-low-density lipoproteins
– LDL = low-density lipoproteins
– HDL = high-density lipoproteins
Functions of Fats Health Effects of Fats
◼ In the body, fats provide: ◼ Excess fat intake contributes to many
diseases including:
1. Energy – 9 kcals/gm
– Obesity
• Supplies 60% of body’s energy – Diabetes
– Cancer
needs at rest
– Heart disease
• Stored as adipose tissue
▪ How?
2. Insulation & protection
3. Cell membrane constituents
– High fat diets = high kcal diets
– High saturated fat intake raises blood
cholesterol.
◼ In foods, fats:
– High fat intakes may promote cancer.
1. Provide energy (9 kcal/gm)
2. Contribute flavor, aroma, and tenderness
3. Provide satiety
◼ Risks from trans fats
4. Carry fat-soluble vitamins (A,D,E &
◼ Risks from cholesterol
K)
◼ Risks from saturated fats
5. Provide a source of essential fatty acids
Essential fatty acids
– 2 polyunsaturated fatty acids that must be
provided in diet.
• Linoleic – omega-6 fatty acid and
Linolenic – omega-3 fatty acid
• Founds in plant oils, nuts, seeds,
whole grains and fish
• Play a role in normal growth & dev.
and may prevent heart disease,
hypertension, arthritis & cancer.
Dietary Cholesterol 1. Use all fats in moderation
*1 tsp fat = 5 gm = 45 kcals
2. Beware of “hidden fats” – added to
convenience foods, processed foods, &
in cooking
3. Choose lean meats, skinless poultry,
nonfat dairy products; limit meats to <7
oz./day
4. Choose fish 2-3 times/week
5. Choose monounsaturated fats – canola,
Health Effects of Lipids olive, peanut, or sesame oils; avoid
hydrogenated oils.
• Benefits from monounsaturated fats
and polyunsaturated fats 6. Limit egg yolks to 3-4/week
• Benefits from omega-6 and omega-3
fats
– May reduce blood
cholesterol & help
prevent cancer
Dietary Recommendations
• Limit total fat intake to <30% of kcals
Example: If 2000 kcal diet, then
2000 x .30 = 600 kcals/9 kcals per gram = 65
gms of protein
• Limit cholesterol to <300 mg/day
• Saturated & polyunsaturated fats each
<10% of kcals
Fat Substitutes
Types:
Carbohydrate based
– i.e. Oatrim & Z-Trim; made from plant
fibers
Protein based
– i.e. Simplesse; made from egg white or milk
protein
Fat based
– i.e. Olestra; made from sucrose & fatty
acids; passes through body undigested
Do they work?
• Potential health benefits
– promote loss and lower blood lipids
• But like sugar substitutes, many
people just eat more instead of
replacing fat
• Side effects possible with Olestra
• Use in moderation
