Fats & Oils

Basic Nutrients Unit

Fats & Oils

Fats belong to a group of organic compounds called lipids.

From the Greek word “lipos”, meaning fat. Fats are greasy and not soluble in water. Fat is one of 3 nutrients (others are

carbohydrates and protein) that provide energy. High fat diets are linked to heart disease,

obesity, and cardiovascular related problems.

Fats & Oils

Fat is the most concentrated source of food energy.

There are nine calories per gram of fat as compared to four calories per gram for carbohydrate and protein.

Fats are digested more slowly than carbohydrates or protein, so you feel full longer after eating high fat foods.

Dietary diseases related to too much fat in your diet include stroke and heart disease.

Functions of Fats & Oils

Carrier for fat soluble vitamins A, D, E, and K (remember…Ants Don’t Eat Kangaroos)

Concentrated source of energy,9 calories per gram (twice the amount of carbohydrates)

Adds flavor in food Satisfies hunger as it remains in the stomach longer Protects internal organs, like the heart and kidney

from injury Insulates the body from shock and temperature

changes Nutritional needs for fat are 1 Tablespoon per day

Fatty Acids

There are several types of fatty acidsNo more than 30% of total caloriesNo more than 10% of total fat should come

from saturated fat20% should be from monounsaturated and

polyunsaturated fat sources

Saturated Fats

Saturated fats – most come from animal sources except palm and coconut oil

Usually solid at room temperature Saturated fat is the major ingredient in baked

goods, processed meats, convenience foods, snack foods and imitation dairy products

They raise the LDL and HDL levels of cholesterol in the blood

Examples include meat, cream, whole milk and cheeses, poultry skin, butter, shortening and lard

Unsaturated Fats

Monounsaturated fats Found in both plants and animals Lower LDL and raise HDL levels of cholesterol in the blood. Examples include - olive oil, olives, avocados, peanuts and

peanut oil, canola oil and coconut oil Polyunsaturated fats

Liquid at room temperature They come from plants and are healthier because they

balance cholesterol levels in the blood Lower both the LDL and HDL cholesterol levels in the blood Examples include – safflower oil, corn oil, soybean, and

cottonseed oils

Trans Fats

These are mono or polyunsaturated fats which go through a process that changes liquid fat to solid fat

This is called hydrogenationTrans fats raise cholesterol and are

considered unhealthy

Cholesterol

A fatlike substance that exists in animal foods and body cells. It is not found in plant foods.

Our bodies make cholesterol and it is an important part of every cell.

Cholesterol becomes a problem when it attaches to artery walls in the form of plaque. If the plaque detaches and travels to the heart, it causes a heart attack. If it detaches and travels to the brain, it causes a stroke.

Cholesterol is thought to be a major contributor to heart disease and atherosclerosis.

Cholesterol

It is recommended that daily intake of cholesterol be below 200 mg.

The body manufactures all the cholesterol it needs without additional intake.

Types The body has HDL (good) cholesterol and LDL

(bad) cholesterol High levels of LDL cholesterol is related to heart

disease and obesity