Chapter 5

Hydrogenation

the process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation.

Emulsification

the process of mixing lipid with water by adding an emulsifier. (Some salad dressings separate to form two layers—vinegar on the bottom, oil on top. Other dressings, such as mayonnaise, are also made from vinegar and oil, but they never separate. The difference lies in a special ingredient of mayonnaise, the emulsifier lecithin in egg yolks. Lecithin, a phospholipid, blends the vinegar with the oil to form the stable, spreadable mayonnaise.)

Smoking Point

the temperature at which fat gives off an acrid blue gas.

the term fat...

the term fat refers to triglycerides, the major form of lipid found in food and in the body.

Finding the EPA and DHA in fish

the type of fish is critical—among frozen selections, for example, pre-fried fish sticks and fillets are most often cod, a nutritious fish but one that provides little EPA and DHA. Cod, like any fish, provides little solid fat when served grilled, baked, poached, or broiled

Homogenization

a process by which milk fat is evenly dispersed within fluid milk; under high pressure, milk is passed through tiny nozzles to reduce the size of fat droplets and reduce their tendency to cluster and float to the top as cream.

Point of Unsaturation

a site in a molecule where the bonding is such that additional hydrogen atoms can easily be attached.

Usefulness of Fats in Body

energy fuel, energy stores, emergency reserve, padding, insulation, cell membranes, raw materials

Solid fats

fats that are high in saturated fatty acids and are usually solid at room temperature. Solid fats are found naturally in most animal foods but also can be made from vegetable oils through hydrogenation.

trans fats

fats that contain any number of unusual fatty acids—trans-fatty acids—formed during processing.

essential fatty acids

fatty acids that the body needs but cannot make and so must be obtained from the diet.

trans fatty acids

fatty acids with unusual shapes that can arise when hydrogens are added to the unsaturated fatty acids of polyunsaturated oils (a process known as hydrogenation).

Fats in Protein Foods

All meats contain about equal amounts of protein, but their fat, saturated fat, and calorie amounts vary significantly. limit their intake of protein foods to about 5 to 7 ounces a day.

Alternative to hydrogenation

An alternative to hydrogenation for extending a product's shelf life is to add a chemical preservative that will compete for oxygen and thus protect the oil.

Concerns about Toxins

Analyses of seafood samples have revealed widespread contamination by toxins, raising concerns about seafood safety, particularly regarding the heavy metal mercury.

Why carbohydrate glucose is not the body's major form of stored energy.

glucose is stored in the form of glycogen. Because glycogen holds a great deal of water, it is quite bulky and heavy, and the body cannot store enough to provide energy for very long.

Stat

heart and artery disease (cardiovascular disease, or CVD), the number-one cause of death among adults in the United States and Canada.

Lipid

a family of organic (carboncontaining) compounds soluble in organic solvents but not in water. Lipids include triglycerides (fats and oils), phospholipids, and sterols

Saturated Fatty Acid

a fatty acid carrying the maximum possible number of hydrogen atoms (having no points of unsaturation). A saturated fat is a triglyceride that contains three saturated fatty acids.

Monounsaturated fatty acid

a fatty acid containing one point of unsaturation.

unsaturated fatty acid

a fatty acid that lacks some hydrogen atoms and has one or more points of unsaturation. An unsaturated fat is a triglyceride that contains one or more unsaturated fatty acids.

polyunsaturated fatty acid

a fatty acid with two or more points of unsaturation.

The more unsaturated a fat...

the more liquid it is at room temp.

The More saturated a fat...

the more solid it is at room temp.

Cholesterol

a member of the group of lipids known as sterols; a soft, waxy substance made in the body for a variety of purposes and also found in animal-derived foods.

Olestra

a noncaloric artificial fat made from sucrose and fatty acids; formerly called sucrose polyester. A trade name is Olean.

Lecithin

a phospholipid manufactured by the liver and also found in many foods; a major constituent of cell membranes.

Omega 6 fatty acid

a polyunsaturated fatty acid with its endmost double bond six carbons from the end of the carbon chain. Linoleic acid is an example.

Omega 3 fatty acid

a polyunsaturated fatty acid with its endmost double bond three carbons from the end of the carbon chain. Linolenic acid is an example.

Satiety

the perception of fullness that lingers in the hours after a meal and inhibits eating until the next mealtime. Satiety generally determines the length of time between meals.

small intestine

digestive enzymes accomplish most fat digestion in small intestine.

Cardiovascular Disease

disease of the heart and blood vessels; disease of the arteries of the heart is called coronary heart disease (CHD)

HDL and LDL differences

- Both LDL and HDL carry lipids in the blood, but LDL are larger, lighter, and richer in cholesterol; HDL are smaller, denser, and packaged with more protein. - LDL deliver cholesterol to the tissues; HDL scavenge excess cholesterol and other lipids from the tissues, transport them via the bloodstream, and deposit them in the liver for disposal. - When LDL cholesterol is too high, it contributes to lipid buildup in tissues, particularly in the linings of the arteries, that can trigger inflammation and lead to heart disease; HDL cholesterol opposes these effects, and when HDL in the blood drops below the recommended level, heart disease risks rise in response. - Both LDL and HDL carry cholesterol, but high blood LDL concentrations warn of an increased risk of heart attack, whereas low HDL concentrations are associated with a greater risk

Key Point

- Fatty acids are energy-rich carbon chains that can be saturated (filled with hydrogens) or monounsaturated (with one point of unsaturation) or polyunsaturated (with more than one point of unsaturation). - The degree of saturation of the fatty acids in a fat determines the fat's softness or hardness.

key points

- Glycerol and short-chain fatty acids travel in the bloodstream unassisted. - Other lipids need special transport vehicles—the lipoproteins—to carry them in watery body fluids.

Key Points

- In the stomach, fats separate from other food components. - In the small intestine, bile emulsifies the fats, enzymes digest them, and the intestinal cells absorb them.

Key Points

- The body combines three fatty acids with one glycerol to make a triglyceride, its storage form of fat. - Fatty acids in food influence the composition of fats in the body.

Key points

- The body draws on its stored fat for energy. - Carbohydrate is necessary for the complete breakdown of fat.

Fats are energy dense nutrients

1 g fat=9 cal 1 g carbohydrate=4 cal 1 g protein=4 cal

DRI For fat

20-35% of total calories

Deficiencies of Essential Fatty Acids

A diet deficient in the essential polyunsaturated fatty acids produces symptoms such as skin abnormalities and poor wound healing. In infants, growth is retarded, and vision is impaired

The Dietary Guidelines for Americans offer these three eating patterns as effective for meeting their ideals:

A healthy vegetarian diet, A healthy U.S.-style diet, and A healthy Mediterranean diet.

Key points

A small amount of raw oil is recommended each day. Energy from fat should provide 20 to 35 percent of the total energy in the diet.

Lowering LDL Cholesterol

A step toward improving blood lipids is to identify sources of saturated fat—that is, solid fats—in the diet and reduce their intakes. Nutritionists know this: the best diet for health not only replaces saturated fats with polyunsaturated and monounsaturated oils but also is adequate, balanced, calorie-controlled, varied, and based mostly on nutrient-dense whole foods. The overall eating pattern is important, too. Raising HDL

fat-soluble vitamins:

A, D, E, K.. Some essential nutrients are lipid in nature and therefore soluble in fat. They often occur in foods that contain fat, and some amount of fat in the diet is necessary for their absorption.

In the Grocery Store

Armed with label information, you can decide whether to use a food often as a staple item or limit it to an occasional treat. Try rotisserie chicken from the deli section—rotisserie cooking lets much of the solid fat drain away. Removing the skin leaves only the chicken—a nutrient-dense food.

Raising HDL

As for blood HDL cholesterol, dietary measures are generally ineffective at raising its concentration. Regular physical activity raises it most effectively and reduces heart disease risks

Change Your Habits

Be assured that even small changes can yield big dividends in terms of reducing solid fats intake, and most such changes can become habits after a few repetitions. You do not have to give up all high-fat treats, even chicken wings, nor should you strive to eliminate all fats. You decide what the treats should be and then choose them in moderation, just for pure pleasure. make sure ordinary everyday choices are nutrient dense.

Meat: Mostly Protein or Fat?

Because so much meat fat is hidden from view, meat eaters can easily and unknowingly consume a great many grams of solid fat from this source. A big (4-ounce) fast-food hamburger sandwich contains 23 grams of protein and 23 grams of fat, more than 8 of them saturated fat

Why Do I Need Essential Fatty Acids?

Because the body cannot make linoleic or linolenic acids, they must be supplied by the diet and are therefore essential nutrients.

Solid Fat Ingredients Listed on Labels

Beef fat (tallow) Butter Chicken fat Coconut oil Cream Hydrogenated oil Margarine Milk fat Palm kernel oil; palm oil Partially hydrogenated oil Pork fat (lard) Shortening

Why Exercise the Body for the Health of the Heart?

Blood lipids shift toward higher HDL cholesterol. The muscles of the heart and arteries strengthen and circulation improves, easing delivery of blood to the lungs and tissues. A larger volume of blood is pumped with each heartbeat, reducing the heart's workload. The body grows leaner, reducing overall risk of cardiovascular disease. Blood glucose regulation is improved, reducing the risk of diabetes.

Special Populations

Children and pregnant and lactating women have a critical need for EPA and DHA, but they are also most susceptible to harm from the mercury that contaminates many food fish species.. so limit intakes lower

Example of Sterol

Cholesterol

Key points regarding fish

Choose a variety of fish and shellfish (prepared without the addition of solid fats) instead of red meat several times a week—people who do generally stay healthier than those who don't. Apply the dietary principles of adequacy, moderation, and variety to obtain the benefits of seafood while minimizing risks. Avoid eating raw seafood.

COD

Cod provides little EPA and DHA

Fresh from the Farm

Compared with wild fish, farm-raised fish do tend to collect somewhat less methylmercury in their flesh, and the levels of other harmful pollutants generally test below the maximums set by the FDA. However, fish "farms" are often giant ocean cages, exposed to whatever contaminants float by in the water. Farmed fish vary in EPA and DHA, too, because they are fed manufactured fish chow that varies in omega-3 fatty acid content

Key Point

Deficiencies of the essential fatty acids are virtually unknown in the United States and Canada.

Key point

EPA and DHA may play roles in disease prevention, brain communication and human development.

Major Lipoproteins

Each type contains different kinds and amounts of lipids and proteins: the more lipids, the less dense; the more proteins, the more dense.

Facts on Fuel Stores

Fat provides the majority of the energy needed to perform much of the body's muscular work. Fat is also the body's chief storage form for the energy from food eaten in excess of need. The storage of fat is a valuable survival mechanism for people who live a feast-or-famine existence: stored during times of plenty, fat enables them to remain alive during times of famine.

What about Fish Oil Supplements?

Fish, not fish oil supplements, is the preferred source of omega-3 fatty acids for most healthy people. Evidence is mixed for people with heart disease—several studies show improvements in blood lipids and prevention of further heart disease, whereas others reveal no benefits or even increased metabolic risks from supplements.*

Research Continues

For example, a recent study reported no association between saturated fat intake and heart attack or death in people already suffering from heart disease.* Another reported that diets high in unsaturated fat reduced the most harmful type of LDL cholesterol

Grains

Grain foods in their natural state are very low in fat, but fats of all kinds may be added during manufacturing, processing, or cooking . In fact, today's leading single contributor of solid fats to the U.S. diet is grain-based desserts, such as cookies, cakes, and pastries,

Fats and energy

Gram for gram, fats provide more than twice the energy of carbohydrate or protein, making fat the most efficient storage form of energy.

Point

Having enough HDL in the blood is an important indicator of heart health, but raising HDL to higher-than-normal levels by medical means provides no extra protection against heart disease

Mediterranean diet

Healthier -- Research hints that such diets may also lower risks of diabetes, breast cancer, and mental decline in aging, but more evidence is needed in these areas.* --> lowering disease risks

Modifiable Lifestyle Factors in Heart Disease Risk

High blood LDL cholesterol Low blood HDL cholesterol High blood pressure (hypertension) Diabetes (insulin resistance) Obesity Physical inactivity Cigarette smoking A diet high in saturated fats, including trans fats, and low in fish, vegetables, legumes, fruit, and whole grains Family history, older age, and male gender are risk factors that cannot be changed.

Solid Fat Replacements

Use skinless poultry, Lowfat sandwich meats, fat-free/reduced fat milk...

Fat-Free Products and Artificial Fats

Keep in mind that "fat-free" versions of normally high-fat foods, such as cakes or cookies, do not necessarily provide fewer calories than the original and may not provide a health advantage if added sugars take the place of fats.

POINT

LITTLE FAT DIGESTION TAKES PLACE IN STOMACH BC CHURNING CANT DISPERSE THE FAT

Lipids provide...

Lipids provide abundant food energy in a small package, enhance aromas and flavors of foods, and contribute to satiety.

Purposes of fats in body

Lipids provide and store energy, cushion vital organs, insulate against temperature extremes, form cell membranes, transport fat-soluble substances, and serve as raw materials.

Chylomicrons

Lipoprotein with least density

Lecithin and cholesterol fact

Made by the body, so not essential nutrients

Cooked vs. Raw

Many people love sushi, but authorities never recommend eating raw fish and shellfish—doing so causes many cases of serious or fatal bacterial, viral, and other illnesses each year

Key Points

Many people should increase their seafood consumption. Supplements of omega-3 fatty acids are not recommended.

Key point

Meats account for a large proportion of the hidden solid fat in many people's diets.

Point

Mercury damages living tissues, and animal studies suggest that even a moderate exposure might damage the heart.. Currently, for most people, the benefits of eating seafood far outweigh the risks

Milk and Milk Products

Milk and yogurt are rich in calcium and protein, but cream and butter are not. Milk products bear names that identify their fat contents.

Facts on cells and fat

Most body cells can store only limited fat, but some cells are specialized for fat storage. These fat cells seem able to expand almost indefinitely—the more fat they store, the larger they grow

Where Are the Omega-3 Fatty Acids in Foods?

No DRI recommended intake for EPA or DHA has yet been established for healthy people, but authorities recommend choosing 8 to 12 ounces of a variety of seafood each week to provide an average of 250 mg of EPA and DHA per day.

Upper limit for fat / saturated / trans fat ?

No, it is difficult so there is no tolerable upper intake level for the lipids. Instead, the DRI committee suggests an intake range of 20 to 35 percent of daily energy from total fat and less than 10 percent of daily energy intake from saturated fat, and as little trans fat as possible.

Nutrient Losses

Once fully hydrogenated, oils lose their unsaturated character and the health benefits that go with it. Hydrogenation may affect not only the essential fatty acids in oils but also vitamins, such as vitamin K, decreasing their activity in the body.

Hydrogenation of Oils

One way to prevent spoilage of unsaturated fats and also to make them harder and more stable when heated to high temperatures is to change their fatty acids chemically by hydrogenation.

Key Points

Phospholipids play key roles in cell membranes. Sterols play roles as part of bile, vitamin D, the sex hormones, and other important compounds. Plant sterols in foods inhibit cholesterol absorption.

Functions of the Essential Fatty Acids

Provide raw material for eicosanoids. Serve as structural and functional parts of cell membranes. Contribute lipids to the brain and nerves. Promote normal growth and vision. Maintain outer structures of the skin, thus protecting against water loss. Help regulate genetic activities affecting metabolism. Participate in immune cell functions.

Heart Health

Research often links higher EPA and DHA in the blood and greater intakes of fish in the diet with fewer deaths from heart attacks and strokes.* Not every study reports lower cardiovascular risks with higher EPA and DHA intakes, however, partly because genetic inheritance influences the degree to which a person may benefit from consuming EPA and DHA.*

Key Points

Saturated fat and trans fat intakes raise blood cholesterol. Dietary cholesterol seems to have little effect on blood cholesterol in most people.

To reduce / replace intakes of saturated and trans-fatty acids

Select the most nutrient-dense foods from all food groups. Solid fats and high-calorie choices lurk in every group. Consume fewer and smaller portions of foods and beverages that contain solid fats. Replace solid fats with liquid oils whenever possible. Check Nutrition Facts labels and select foods with little saturated fat and no trans fat.

Potential Health Benefits of Fish Oils

Shifts in eicosanoid activities, with normalized blood clotting, regular heartbeats, and less inflammation in many body tissues, including the arteries of the heart. Reduced blood triglycerides. (In some studies, fish oil supplements elevated blood LDL cholesterol, an opposing, detrimental outcome.) Stabilization of plaques in the arteries (atherosclerosis). Relaxation of blood vessels, mildly reducing blood pressure.

Choosing among Margarines

Soft or liquid margarines made from unhydrogenated vegetable oils are mostly unsaturated, so they make better choices than the saturated solid fats of butter or stick margarines. Some margarines are made with extra virgin olive oil or omega-3 fatty acids, which may provide extra benefits.

Point

Solid fat in grain foods can be well hidden.

Choosing Seafood

Stock pantry shelves with canned salmon, sardines, or tuna for a quick lunch; keep plain frozen fillets and seafood in the freezer for a week or two to sauté or bake from frozen (no defrosting necessary); and use up fresh fish within a day or two after purchasing it (AVOID: fried fish sticks and breaded fillets, as well as seafood prepared in butter or creamy sauces)

Diet guidelines for americans 2015

Strong, consistent evidence shows that replacing saturated fats with unsaturated fats, especially polyunsaturated fats, significantly reduces total and LDL cholesterol in the blood. Strong, consistent evidence shows that replacing saturated fats with polyunsaturated fats reduces the risk of developing CVD and of dying of heart disease

Point

The 2015 Dietary Guidelines for Americans did not set a guideline for dietary cholesterol. The committee explains why: People who consume a healthy eating pattern that holds saturated fat to less than 10 percent of calories naturally take in less cholesterol because the same foods, such as fatty meats and cheeses, often provide both

IS Butter really back case

The Dietary Guidelines committee pointed out that the analysis was based on a limited number of certain kinds of studies

Key points

The chief lipoproteins are chylomicrons, VLDL, LDL, and HDL. High blood LDL and low blood HDL are major heart disease risk factors.

Points

The essential fatty acids fall into two chemical families: omega-6 or omega-3 fatty acids. The omega-6 family of polyunsaturated fatty acids includes linoleic acid and arachidonic acid. The omega-3 family includes linolenic acid, EPA, and DHA.

HDL and LDL

The key difference to health between LDL and HDL lies in the proportions of lipids they contain and the tasks they perform, not in the type of cholesterol they carry. (bc they both carry same kind of cholesterol)

Fact about Lipids

The lipids in foods and in the human body, though many in number and diverse in function, generally fall into three classes. About 95 percent are triglycerides. The other major classes of the lipid family are the phospholipids (of which lecithin is one) and the sterols (cholesterol is the best known of these).

KEEEYY points!

Vegetable oils become more saturated when they are hydrogenated. Hydrogenated vegetable oils are useful, but they lose the health benefits of unsaturated oils.

key points

The process of hydrogenation creates trans-fatty acids. Trans fats act like saturated fats in the body.

Invisible vs visible fat

The solid fat of some foods, such as the rim of fat on a steak, is visible (and therefore identifiable and removable). Other solid fats, such as those in candy, cheeses, coconut, hamburger, homogenized milk, and lunchmeats, are invisible (and therefore easily missed or ignored). Equally hidden are the solid fats blended into biscuits, cakes, cookies, chip dips, ice cream, mixed dishes, pastries, sauces, and creamy soups and in fried foods and spreads. Invisible fats supply the majority of the solid fats in the U.S. diet.

Ultimate goal for dietary guidelines

The ultimate goal of the Dietary Guidelines for Americans is to reduce the likelihood of a heart attack or other CVD event, and this outcome is supported by research.

What Are Trans-Fatty Acids, and Are They Harmful?

Trans-fatty acids form during hydrogenation. When polyunsaturated oils are hardened by hydrogenation, some of the unsaturated fatty acids end up changing their shapes instead of becoming saturated -- This change in chemical structure creates trans

Adding Nuts

Try some traditional Mediterranean uses for nuts: grind, chop, sliver, and shave almonds and walnuts into savory sauces, as toppings for vegetables and salads, for crunch in grain dishes, and for richness for desserts. Use restraint, however: a quarter cup of nuts can deliver between 130 to 200 calories.*

Results of seven countries study

Two of the seven countries, Finland and the Greek island of Crete, emerged as having the highest intake of total fat—40 percent of calories. What the researchers discovered next was unexpected: Finland also had the highest CVD death rate by far of all the countries, but Crete had the lowest. These findings suggested that total fat intake alone could not account for differences in risks of CVD—something else had to be responsible. Soon, nutrition guidelines had singled out saturated fats for restriction to address soaring rates of heart disease.

Clues to Lower-Fat Meats

When choosing beef or pork, look for lean cuts named loin or round from which the fat can be trimmed, and eat small portions. Chicken and turkey flesh are naturally lean, but commercial processing and frying add solid fats, especially to "patties," "nuggets," "fingers," and wings.

Choosing Unsaturated Oils

When choosing oils, trade off among different types to obtain the benefits different oils offer. do not add oils to an already fat-rich diet.

Palmitic Acid

a 16-carbon saturated fatty acid found in tropical palm oil, among other foods. Palmitic acid intake is associated with atrial fibrillation, a dangerous form of irregular heartbeat.

Bile

a cholesterol-containing digestive fluid made by the liver, stored in the gallbladder, and released into the small intestine when needed. It emulsifies fats and oils to ready them for enzymatic digestion.

Emulsifier

a compound with both water-soluble and fat-soluble portions that can attract fats and oils into water, combining them.

Linolenic acid

an essential polyunsaturated fatty acid of the omega-3 family. The full name of linolenic acid is alphalinolenic acid.

Linoleic Acid

an essential polyunsaturated fatty acid of the omega-6 family.

Arachidonic Acid

an omega-6 fatty acid derived from linoleic acid.

Methylmercury

any toxic compound of mercury to which a characteristic chemical structure, a methyl group, has been added, usually by bacteria in aquatic sediments. Methylmercury is readily absorbed from the intestine and causes nerve damage in people.

Eicosanoids

biologically active compounds that regulate body functions.

4 major types of lipoproteins

chylomicrons, VLDL, LDL, HDL

Lipoproteins

clusters of lipids associated with protein, which serve as transport vehicles for lipids in blood and lymph. The major lipoproteins include chylomicrons, VLDL, LDL, and HDL.

Phospholipid make up

consists of a molecule of glycerol with fatty acids attached, but it contains two, rather than three, fatty acids.

How do u mix fats and watery fluids?

how to thoroughly mix fats, which are now separated, with its own watery fluids. The solution is an emulsifier: bile. Bile, made by the liver, is stored in the gallbladder and released into the small intestine when it is needed for fat digestion

Fat replacers

ingredients that replace some or all of the functions of fat and may or may not provide energy.

Make up of sterols

large, complicated molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen, and oxygen attached.

Oils

lipids that are liquid at room temperature (70°F or 21°C).

Fats

lipids that are solid at room temperature (70°F or 21°C).

cylomicrons

lipoproteins formed when lipids from a meal cluster with carrier proteins in the cells of the intestinal lining. Chylomicrons transport food fats through the watery body fluids to the liver and other tissues.

High Density lipoproteins (HDL)

lipoproteins that return cholesterol from the tissues to the liver for dismantling and disposal; contain a large proportion of protein.

Low density lipoproteins (LDL)

lipoproteins that transport lipids from the liver to other tissues such as muscle and fat; contain a large proportion of cholesterol.

Very low density lipoproteins (VLDL)

lipoproteins that transport triglycerides and other lipids from the liver to various tissues in the body.

Cancer Prevention

little is known about the relationships between cancer and Omega 3 fatty acids. Consuming seafood that provides omega-3 fatty acids is associated with lower rates of some cancers, possibly because they suppress inflammation, a factor in cancer development. BUT, some studies seem to link higher EPA and DHA intakes with an increased risk of certain cancers in some people.

Extra virgin olive oil

minimally processed olive oil produced by mechanical means, such as pressing (not chemical extraction), to preserve phytochemicals, green color, and flavor from the original olives. The highest grade of olive oil. (usually used for Mediterranean diets /foods!!!)

Revamp Recipes

minimize solid fats used as seasoning. To prepare seafood, use tomatoes, onions, peppers, herbs, and other flavorful, nutrient-dense ingredients;

usefulness of fats in food

nutrients, transport, energy, sensory appeal, appetite, texture, satiety

DHA

omega-3 fatty acids made from linolenic acid in the tissues of fish.

EPA

omega-3 fatty acids made from linolenic acid in the tissues of fish.

Triglycerides

one of the three main classes of dietary lipids and the chief form of fat in foods and in the human body. A triglyceride is made up of three units of fatty acids and one unit of glycerol (fatty acids and glycerol are defined later). In research, triglycerides are often called triacylglycerols

Sterols

one of the three main classes of dietary lipids. Sterols have a structure similar to that of cholesterol. (Cholesterol is the best known of these).

Phospholipids

one of the three main classes of dietary lipids. These lipids are similar to triglycerides, but each has a phosphorus-containing acid in place of one of the fatty acids. Phospholipids are present in all cell membranes.

fatty acids

organic acids composed of carbon chains of various lengths. Each fatty acid has an acid end and hydrogens attached to all of the carbon atoms of the chain.

Health Effects of Trans-Fatty Acids

poses a risk to the heart and arteries by raising blood LDL cholesterol, worsening atherosclerosis, causing heart cell toxicity, and increasing tissue inflammation.* In addition, when hydrogenation changes essential fatty acids into their saturated or trans counterparts, the consumer loses the health benefits of the original raw oil.. guidelines suggest that people avoid trans fats as much as possible.

monoglyceride

products of the digestion of lipids; a monoglyceride is a glycerol molecule with one fatty acid attached (mono means "one"; glyceride means "a compound of glycerol").

Adipose (Fat tissue)

secretes hormones that help to regulate appetite and influence other body functions in ways critical to health

Research Revelations

the Seven Countries Study, initially published in the 1960s, helped to nudge national guidelines away from the total fat approach to heart health.* In the study, researchers compared death rates from cardiovascular diseases (CVD) with intakes of total fat and saturated fat in seven countries of the world.

Essential Fats

the amount of fat needed to provide these nutrients is small—just a few teaspoons of raw oil a day and two servings of seafood a week are sufficient. The goal is to choose unsaturated fats in liquid oils instead of saturated solid fats as often as possible.

Saturated fats

triglycerides in which most of the fatty acids are saturated.

monounsaturated fats

triglycerides in which most of the fatty acids have one point of unsaturation (are monounsaturated).

Polyunsaturated fats

triglycerides in which most of the fatty acids have two or more points of unsaturation (are polyunsaturated).

Artificial fats

zero-energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of naturally occurring fats but that are totally or partially resistant to digestion.