Fats
What is a lipid?
a broad group naturally occuring compounds and dietary FAT is a type of LIPID.
where are lipids insoluble and dissolvable?
insoluble: in water
dissolve: in fat solvents including enzymes (aka lipase)
lipids are a family of compounds that include: (3)
1. fatty acids that form triglycerides
2. sterols, such as cholesterol and steroid hormone
3. phospholipids, such as lecithin
close to 95% of the lipids in the food and the body are _______; the rest are ______ (example) and ________ (example).
triglycerides
phospholipids (lecithin is an example)
sterols (cholesterol is an example)
what is the difference between triglycerides and cholesterol?
they are different types of lipids that circulate in your blood: triglycerides store unused calories and provide your body with energy. cholesterol is used to build cells and certain hormones.
what is the amount of energy provided by fat?
fat weighs in at 9 calories per gram, providing more than twice the amount of energy as the same quantity of carbs or protein.
what is the daily intake of fat?
25-35 % of the total calories, unless you are on a high fat diet (ketogenic diet).
what are the roles of lipids in the body?
- every cell in your body needs fat ; dietary fats are a critical cornerstone of good health
- fats are the basic building blocks of your cell membranes (act as border patrol surrounding every cell allowing only the right hormones to enter the cell).
- healthy cells mean a healthy hormone balance, mainly thyroid hormone (creating a sluggish metabolism)
12 roles of fats?
1. allows your brain and hormones to function optimally
2. acts as a structural component of every cell membrane and organ tissue
3. supports your immune system and fights disease
4. promotes clear skin and healthy hair
5.provides energy
6. helps regulate body temperature
7. builds healthy cells
8. helps regulate your digestive system
9. leaves you feeling satiated after a meal
10. assists in production of steroid and sex hormones
11. provides a cushion for your organs
12. helps the body absorb minerals
what is the importance of the type of dietary fat?
the type of fat has a more significant impact on the body then the amount of fat consumed
what are some results of good fats? bad fats?
good: lower cholesterol, boost brain function, and promote satiety
bad: contribute to chronic disease and weight gain
who are the culprits that provide the body with unhealthy fats? (5)
highly processed fats
highly refined vegetable oil
deep fried foods
processed meats
processed snack foods
plant based fats tips?
come from organic sources
avoid pestcides and herbicides
cold pressed
close to their natural state
animal based fats tips?
humanely raised
fed a high quality diet non gmo diet
avoid consuming food that contains low-quality conventionally raised animal fat
what are fatty acids?
fatty acids- molecules made up of a chain of carbons linked to hydrogen, with an acid group at the end of the chain.
what are triglycerides?
triglyceride- made up of three carbon molecule glycerol with the fatty acids attached
what do the fatty acids in a triglyceride determine?
determine its function in the body, and the properties it gives to food
what do triglycerides do?
serve as building blocks for cells, they store fat and are used by the body to create energy
what do high levels of triglycerides lead to in our body?
serious health problems and may contribute to hardening of the arteries
high triglycerides are also often a sign of pther conditions such as?
increased risk of heart disease and stroke
obesity, and metabolic syndrome
what are the two classifications of fatty acids?
1. chain length
2. degree of saturation
what is the chain length definition of fatty acids?
chain length is the # of carbon atoms that are linked together in the fatty acid
the chain length affects the solubility in water
what is an example of short chained fatty acids?
butter and cheese are also somewhat soluble in water
what is an example of a long chained fatty acid?
vegetable oils and red meat, also insoluble in water
what is the definition of a saturation pertaining to fatty acids?
saturation is the chemical structure to the number of hydrogen atoms the fatty acid chain is holding, if all of the available carbon bonds are attached to a hudrogen atom, the chain is considered a saturated fatty acid.
what is the parking lot analogy when discussing saturated and unsaturated fats?
a parking lot filled to capacity with vehicles (hydrogen), with no open spots available. conversely, if the chain has a carbon bond that is NOT attached to a hydrogen atom, or an "empty parking spot", it is considered an unsaturated fatty acid.
what are the two main types of fat based on their chemical structure?
1. SATURATED FAT- "saturated" by hydrogen atoms. long-chain fatty acids that are barely mobile. typically solid at room temperature due to its chemical structure. including animal fats and some plant fats (butter and coconut oil).
2. UNSATURATED FAT- "not saturated" by hydrogen atoms. usually liquid at room temperature, and it is most commonly found in plants and fish.
two main types of unsaturated fats?
1. monounsaturated
2. Polyunsaturated
what are the two types of polyunsaturated fats?
1. Linoleic acid (LA)- includes the omega-6 fatty acids
2. Alpha-linolenic acid (ALA)- includes the omega-3 fatty acids EPA and DHA
what are short chain fatty acids? where are they found?
have less than 6 carbons in the backbone of the chain.
found in small amounts in milk fats and are manyfactured in the body during digestion and bacterial fermentation of carbs and high fibre foods in the colon.
essential to a healthy gut
what do short chain fatty acids in the colon enhance?
the absorption of water and electrolytes and can be useful for treating diarrhea because they play a part in the growth of good bacteria in the colon
WHAT ARE THREE EXAMPLES OF SHORT-CHAIN FATTY ACIDS?
1. BUTYRATE
2. ACETIC ACID
3. VALERIC ACID
why is butyrate important for colon health?
it is the 1° energy source for colonic cells and has been shown to have anti-carcinogenic as well as anti-inflammatory properties
what does the absence of short chain fatty acids in the intestine lead to?
compromised immunity and also contribute to i flammatory diseases such as RA and asthma
if you consume low amounts of fibre and whole grains what does that do to your level of short chain fatty acids?
lowers your levels
what have studies shown that Short chain fatty acids may reduce the risk of?
GI disorders
cancer
cardiovascular disease
what are medium chain triglycerides (MCT)?
made up of between 6 and 12 carbons.
the fatty acids found in MCT are medium chain fatty acids (MCFAs)
what is the rule to follow when thinking about the length of the chain of a fatty acid and our bodys ability to use energy?
typically the shorter the chain the faster the body can convert the farty acids into ketones for usable energy in the body
what are the properties of Lauric Acid and whT have studies found?
properties: antiviral and antiacne properties
studies show it can be effective against a serious antibiotic resistant staph infection (MRSA) acquired at the hospital
what happens to MCT's when they are absorbed?
sent directly to the liver, where they are metabolized similarly to carbs. likely to be burned AS FUEL RATHER THEN STORED AS FAT.
what are long-chain fatty acids?
have 13 or more carbons in their chain and are the most abundant form of fats in your food sources
what types of saturation can LCFAs be?
saturated
monounsaturated
polyunsaturated
what type of chain fatty acids are omega-3 fatty acids?
LCFA
what are two types of long chain omega 3 fatty acids?
EPA - composed of 20 carbon atoms
DHA - composed of 22 carbon atoms
why is it important to consume foods with both EPA & DHA?
the body cannot efficently convert short chain farty acids to long chain
how are LCFA digested differently then the other two types?
they require bile acids and lipase to break down in the intestine so that they can be absorbed through the intestinal wall
what are some foods that contain LCFA?
oils (olive and soybean)
fish
nuts
avocado
algae
what type of sources do saturated fats come from?
plant and animal sources
at room temperature sarurated fats tend to be?
solid
examples of animal sources of sarurated fats?
LCFA
red meat
whole milk
cheese
butter
examples of plant sources for saturated fats?
MCFA
tropical oils (coconut and palm oil)
what is the link between room temperature and saturation of a fat?
triglycerides that are high in ssturated fats tend to be solid at room temperature. the more solid the fat the more saturated it is
what is the most stable fst when heated?
coconut oil
whT is the guideline for saturated fats in your diet?
under 10% of overall fat calories
focus on healthier fats such as coconut oil or organic butter
what fatty acids are considered the worst, most damaging type of dietary fat?
industrial/processes trans fatty acids
where do 90% of trans fatty acids in foods come from?
hydrogenation or partial hydrogenation
what does the hydrogenation process allow?
longer shelf life without the fat going rancid and they cost less
what foods are trans fatty acids found in?
processed foods
chips, crackers, pastries, shortening, microwave popcorn
when were trans fats banned in canada?
september 2018, yet there was a two year grace period
research shows that when you consume 2% of calories from trans fat consumed daily your risk of heart disease increases by ____%
23%
how do natural trans fats compare to industrial trans fats?
natural trans fats:
- found in meat and dairy products
industrial trans fats:
- different chemical structures resulting in different effects on the body
what is Vaccenic Acid?
- a naturally occuring trans fatty acid
- dietary precursor of conjugated linoleic acid ("CLA")
what is conjugated linoleic acid (CLA)?
naturally occuring trans fat
healthy addition to your diet
link between intake and weight loss
unsaturated fatty acids?
regards to hydrogen, room temperature and oxidation?
- not completely saturated with hydrogen
- liquid at room temp
- more delicate and easily oxidize when exposed to heat, light and oxygen
how do you prevent oxidation?
- store in fridge
- airtight green or brown glass
- avoiding heat at high temp
what are unsaturated fatty acids classified as? 2
1. Monounsaturated fatty acids (MUFAs) : where on the fatty acid there is a hydrogen missing
2. Polyunsaturated fatty acids (PUFAs) : where all the hydrogen atoms have been removed
what is the difference between cooking unsaturated oils?
1. monounsaturated oils
2. polyunsaturated oils
1. m. oils: cook at low temp only
2. p. oils: do not cook with, purchase cold pressed only
monounsaturated fatty acids (MUFA)?
- one double bond in the fatty acid chain
- liquid at room temp
- hardened when refridgerated
- lowers cholesterol and LDL cholsrterol (bad cholesterol) and increases the HDL cholesterol (good cholesterol)
- decreases risk of diabetes
what are some examples of foods high in monounsaturated fats?
- veggie oil
- olive oil
- canola oil
- peanut oil
- sunflower oil
- sesame oil
- avocado
- peanut butter
- nuts
- seeds
polyunsaturated fatty acids (PUFA)?
contain more then one double bond
- lower total cholesterol and LDL cholesterol
- liquid at room temp and liquid when refridgerated or frozen
examples of foods high in polyunsaturated fats?
seafood
fish oils
corn
sunflower
safflower
soy vegetable oils
what are the two essential fatty acids?
polyunsaturated
1.alpha-linolenic acid (ALA) Omega 3
2.linolenic acid (LA) Omega 6
what are the benefits of essential fatty acids (EFAs)?
keep skin and other tissues youthful and supple
required for growth, reproduction, maintenace of skin and regulation of cholesterol
what type of omega is our diet generally high in?
omega 6
omega 3 fatty acid function?
reduce inflammation
omega 6 fatty acid function?
promote inflammation
what is the preferred ratio of omwga 3-6?
omega 6 to omega 3
ratio of :
2:1
4:1
1:1 is most desirable
where can you find omega 3 ALA?
seeds, oils, flax, chia, hemp, walnuts, green beans, kidney beans, dark leafy greens
what are the two 1° fatty acids?
DHA & EPA
can DHA and EPA be manufactured in your body?
no :. are considered essential in the diet
what are some downfalls of the conversion process of DHA and EPA to alpha-linolenic acid?
hindered if you offset the ratio with a diet high in linoleic acid or if you consume high amounts of trans fats
ALA functions in the body?
functioning of communication of cell membranes, which regulate nutrients entering cells and waste ebing removed from cells
EPA & DHA functions?
regulate cell activity and are important in the regulation of inflammation
omega 3 fatty acid functions?
important for cognitive and behavioural function
increases leptin levels in the body
what do leptins do?
hormone that helps regulate appetite and feelings of fullness which are key to those trying to lose weight
omega 3 deficiency symptoms?
fatigue, poor circulation, poor memory, dry skin, heart problems, mood swings, and depression
caution with omega 3's?
helps lower blood pressure
increase bleeding
lower blood glucose levels
omega 6 (LA) is requires for the body in what amounts?
small amounts
what is LA a component of? nedded for whT to function?
component of all cell membranes, required for maintence of healthy skin, needed for normal functioning of the reproductive system
what are pro-inflammatory prostaglandins? what are they made from?
made from omega 6 fatty acids
important in times of injury or infection as part of the healing process but in excess can trigger unwanted chronic inflammatory responses
how does conjugated linoleic acid differ from linoleic acid?
molecular structure is different between the two creating a different chemical function in the body
where is conjugated linoleic acid found?
beef and dairy products
why is CLA a popular supplement ?
marketed to reduce obesity and body fat
what are 4 benefits of CLA?
1. weight loss
2. muscle building
3. blood sugar regulation
4. reduction of cancer
what are some possible side effects of CLA use?
quick weight loss accumulated excessive fat in the liver
what is a smoke point? why is it important to know?
the point where it becomes unfit to for consumption
in relation to their heat tolerance what fat oils are best for salad dressings and drizzles?
- walnut oil
- olive oil
-flax oil
- sesame oil
- hemp seed oil
in relation to their heat tolerance what fat oils are best for deep grilling, stir frying and medium heat sauteing?
- olive oil
- avocado oil
- almond oil
- safflower oil
what do phospholipids form?
the outer layer of all human cells
key role of phospholipids?
determining what enters and exits ever cell
what is LECITHIN?
best known phospholipid
soluble in water and fat
lecithin versatility?
soluble in both water and fat
widely used as a food additive scting as an emulsifier helping fats interact with other nutrients like proteins and starches
what is the best known sterol?
cholesterol
where does cholesterol originate? seesaw analoge?
in the blood it originates from both dietary intake and liver production.
intake is balanced like a seesaw when we est more cholesterol we prodece less and vice versa
why are sterols different in there chemical structure?
different from other lipids in that sterols are much larger molecules wit a multiple ring structure
what is the only sterol that is made from animal products?
cholesterol
where is cholesterol in the body?
- part of nearly every cell
- major component of the brain
- major component of plaque that narrows arteries
- role in healing and repairing cells
what are the two types of cholesterol? (good and bad)
good: high density lipoprotein (HDL)
bad: low density lipoprotein (LDL)
what factors determine how your body transports cholesterol in your body?
- foods you eat
- genetics
- lifestyle
the role of cholesterol in healing?
inflammation triggered
sends a message to the liver to release additional cholesterol into the blood to help repair the site
cholesterol covers the site by forming a scar or plague as a esy to repair the injury
what happens to cholesterol levels when we have chronic inflammation?
cholesterol tries to repair the "injuries" by raising cholesterol levels that essentially accumulate in the blood
when doctors misdiagnosed cholesterol as the culprit for chronic inflammation what effects happened to the body?
due to the low cholesterol diet and statins prescribed their bodies produced less cholesterol scailable to help repair their bodies
what are statins?
cholesterol lowering drugs
what is LDL cholesterol?
"bad" type
deposits cholesterol along gbe inside of artery walls causing the formation of hard, cholesterol plague.
what is atherosclerosis?
caused by "bad cholesterol"
decreased flow through the narrowed area and raises blood pressure
HDL cholesterol?
"good cholesterol"
- prevents atherosclerosis
- extracts cholesterol from the artery walls and disposes them through the liver
what is the "sum" of total cholesterol?
LDL cholesterol
HDL cholesterol
VLDL (very low density) cholesterol
IDL (intermediate density) cholesterol
what is the recommeneded intake of HDL and LDL?
HDL less then 100mg/dL
LDL greater then 60mg/dL
whag are some ways to naturally optimize cholesterol levels?
- eliminate refined sugar from diet
- increase fibre in diet
- optimize your vitamin D levels
- maximize your omega 3's
- consume heart healthy foods (raw fruits and vegetables, olive oil, coconut and coconut oil, organic eggs, avocados, raw nuts and seeds, and organic grass fed meats
- avoid smoking
- avoid excessive drinking
-exercise at least 30 minutes a day
-reduce stress
-get wnough sleep 7-8 hours
what are the percentages of the high fat ketogenic diet?
- high fats 60-70%
- moderate proteins 25-35%
- low carbs 5%
when you follow a low carb diet what happens when you need energy?
no longer relies on glucose for an energy spike, yet starts converting fats into fatty acids and ketone bodies ("ketones"). which are used as the primary fuel to be processed into ATP = energy
what is Nutritional Ketosis?
state where you have elevated levels of ketones in the blood
what do you burn when you are in ketosis? what fo regular people burn on normal diets?
ketosis = fat burner
regular diet = sugar burner
how many days does it take to reach ketosis?
3-5 days, following a low carb and high fat diet
definition of Ketosis?
when the body switches from burning glucose to burning fat
definition of ketoacidosis?
condition experienced by diabetics when blood glucose and ketones rise to very high levels
what is the Atkins diet in relation to the high fat keto diet?
a low carb diet that allows for desired weight loss. once you hit your goal weight you add carbs back at the same level and keep that same consistency for the rest of your life
what is the main difference between the keto diet and the Atkins diet?
atkins lacks clear ratio for macro balance.
what are the benefits of a Keto Diet?
- reduction in appetite
- rapid and sustainable weight loss
- reduction in belly fat
- blood sugar balance
- healthy brain function
- promoted a healthy response to inflammation
- stabilizes energy levels
- ketosis increases GABA signalling
- focus and stress relief
who should not follow a keto diet?
- those on meds for diabetes
- high blood pressure
- breastfeeding mothers
- those with digestive disorders and microbiota deficiencies
Microbiota consideration of the Keto diet?
lack of prebiotics in turn starves out the beneficial bacteria resulting in an imbalance in the gut
how do you combat Microbiota Imbalances?
include prebiotics in your diet
Electrolyte Imbalances considerstion of the Keto diet?
due to nature of food typically being low in sodium. can experience muscle cramps, fluid retention, heart palpitations, faitgue, brain fog and feeling unwell.
what supplements can combat electrolyte imbalances on body when doing the keto diet?
sodium
magnesium
potassium
prebiotics classified into three different types?
- non starch polysaccharides
- soluble fibre
- resistant starch
what does resistant starch do?
feeds the good bacteria responsible for the butyrate production which is the prime energy source of our colonic cells.
what are the 4 different categories of resistant starches?
Type 1- starch bound by fibrous cell walls and therefore resist digestion
Type 2- indigestible due to its high amylase content when in its raw form
Type 3- result of a process called retrogradation which is when starches are cooked and then immediately cooled
Type 4- chemically created in a lab and is best avoided
does supplementation count towards total carb load?
no
what is the keto flu?
* how long does it last
* symptoms
* methods to cure
it lasts 1 week
symptoms:
- fatigue
- sugar cravings
- dizziness
- brain fog
- nausea
- difficulty getting to sleep
- irritability
- stomach aches
how to cure:
- eat more fats
- eat more calories
- eat a few more clean carbs
- add in more salts
- drink more water
- exercise
common symptoms that indicate you need to increase your carb intake?
- hair loss
- fatigue
- poor sleep quality (add carbs at night to combat this)
- obsessive restrictions
- imbalanced hormones
- low body temperature
what do you eat on a keto diet?
carbs
protein
fats