Ch5 To Post On JUMP
Ch5 To Post On JUMP
Ch5 To Post On JUMP
3. Phospholipids
Glycerol backbone + 2 fatty acids +
phosphorus containing molecule
Water and fat soluble
Can serve as emulsifier
E.g. lecithin in egg yolk – no special health
promoting abilities
Other Lipids
4. Sterols
cholesterol: present in all cell
membranes, bile, and precursor for
• Vitamin D
• sex hormones e.g. estrogen, testosterone
• stress hormones e.g. epinephrine
Lipid Digestion
In the stomach:
Fat separates from watery components and
floats to top
Little fat digestion
In the small intestine:
Bile needed to emulsify lipid and chyme (Fig.
5-6)
Pancreatic lipase (enzyme) to split into
smaller particles
Lipid Absorption (Fig. 5-7)
Small lipids (short and medium chain
fatty acids and glycerol) enter capillary
networkbloodstream
Large lipids [long chain fatty acids and
monoglycerides (glycerol+1 fatty acid )]
travel in bloodstream as chylomicrons
Lipid Transport
Lipoproteins (Fig. 5-9)
1. Chylomicrons: dietary lipid and carrier
proteins transport fats through watery blood
fluids
2. Very low density lipoprotein (VLDL):
triglycerides synthesized in liver body cells
3. Low density lipoprotein (LDL): triglycerides
and cholesterol circulating in blood body cells
4. High density lipoprotein (HDL): excess
cholesterol in body cells liver for excretion
Lipid Metabolism
When body starts to run out of fuel from food,
turns to body stores
Fatty acids are used for energy by many
organs: typical fuel mix is 50/50
carbohydrate/lipid for liver and muscle (at
rest)
Any time fat broken down for energy, CHO
must be available
Otherwise ketones develop (products of
incomplete fat breakdown) and build up in blood
and urine
Blood Cholesterol &
Cardiovascular Disease Risk
High LDL-cholesterol increases risk for heart
disease
Table 11.2 (p.411): Major risk factors for
heart disease:
High LDL cholesterol
Low HDL cholesterol
A diet high in saturated and trans fats, and low in
vegetables, fruits and whole grains
N.B. Diet (low fat & antioxidant nutrients) and
lifestyle factors (Table 11.4, pg. 418)
Cholesterol (p. 173-174)
Cholesterol has precursor and structural
roles; required for health
75-80% is synthesized de novo (in the body)
[drugs to inhibit synthesis]
Stimulation of synthesis by saturated fats
Dietary cholesterol plays a lesser role than
saturated and trans fat in cardiovascular
disease
~60% exhibit little increase in blood
cholesterol with high cholesterol diet
Essential Fatty Acids (EFA)
Linoleic acid (e.g. of omega-6) and
Linolenic acid (e.g. of omega-3)
The only fatty acids that cannot be
synthesized by the body
Essential nutrients
Polyunsaturated fatty acids
Used by the body to make eicosanoids
• Biologically active compounds that regulate
body functions
Functions: Table 5.3
EFAs
When diet deficient in all polyunsaturated
fatty acids (PUFAs):
skin lesions
reproductive failure
fatty liver
kidney disorders
reduced learning
growth
impaired vision
Deficiency rare: body stores some extra
Omega-6
Table 5.4:
Heart disease (supported by most studies)
Infant growth and development (strong
evidence)
Cancer (research promising, but need
further evidence)
Mercury in Fish
Contaminated fish
Generally low levels of mercury contaminate most fish
species
It is yet to be established just how much mercury
worsens preexisting heart disease
Fish heavily contaminated with mercury
Shark
Swordfish
King mackerel
Fresh tuna steak (Albacore)
Tilefish
Mercury in Fish
Fish/seafood lower in mercury
Shrimp
Canned light tuna
• Canned albacore (“white”) tuna contains more
mercury than light tuna
Salmon
Pollock
Catfish
Mercury in Fish
Recommendations
Consume a variety of fish
• Minimizes exposure to any particular toxin that
may accumulate in a particular fish species
Pregnant women and children
• Most sensitive to the side effects of mercury
• Can safely benefit from safer fish varieties
within recommended limits
“Survey Says…”
Major dietary sources of fat
Fat Replacement:
Alter preparation method, for example
add water or whip air into foods
add non-fat milk to creamy foods
use lean products vs. high fat
bake rather than fry
Consumer Corner: Fat Replacers
Fat replacers can be CHO, fibre, fat or
protein based (Table 5.7)
Olestra (core of sucrose + 8 fatty acids)
• not digested or absorbed: noncaloric
• not approved in Canada
• approved for snack foods in USA
• concerns: digestive problems, losses of
nutrients and phytochemicals
• Fig 5.15; Olestra’s Pros and Cons
Controversy 5 (p. 191-194)
High Fat Foods: Which to Choose for
Good Health?
Several problems can accompany low-fat
diets
It can be difficult to maintain such a diet
Such diets are not necessarily low-calorie
diets
• Many people with heart disease are overweight
and need to reduce body weight
Controversy 5
Olive oil
Mediterranean Diet
Nuts
Butter vs. margarine:
Fish – omega-3’s
Better types of fat
Olive Oil
Olive oil may protect against heart
disease by:
Lowering total and LDL cholesterol and not
lowering HDL cholesterol or raising
triglycerides
Making LDL cholesterol less vulnerable to
oxidation
Lowering blood-clotting factors
Providing phytochemicals that act as
antioxidants
Lowering blood pressure
Mediterranean Diet
Greece: less death from heart disease
and longer life expectancy compared to
North America
Migration studies: if move to North
America, increased risk of heart disease,
therefore, diet (not just genetics)
important
Mediterranean Diet
Mixed diet (pyramid Fig C5.2):
grains, legumes (dried beans & peas), fruits,
vegetables, olive oil, cheese & yogurt. Meats
and sweets are occasional.
High in total fat (42% of calories)
olive oil predominant (contains
monounsaturated fat like canola oil)
High in complex CHO and fibre
grains, fruit & vegetables, legumes
Mediterranean Diet
Lower in animal protein and fat
cheese (saturated fat)
beans & legumes: CHO, fibre, protein, iron, calcium
[& no/little fat]
fish, poultry, eggs and sweet a few times per week
Other Factors:
Yogurt & live Lactobacillus cultures (probiotic):
disease prevention?
Red wine contains phytochemicals (protective
antioxidants)
??individual foods vs pattern of diet
??other lifestyle factors
Nuts
Nuts are:
Low in saturated fat
High in fiber, vegetable protein, and other
valuable nutrients, including vitamin E
High in phytochemicals that act as antioxidants
Studies: 1 ounce of nuts five or more days
per week, may lower risk of heart disease
Walnuts and almonds – may have positive
effects on blood lipids
Butter or Margarine?
Butter: CLA
? benefit
Better Types of Fat