Note

World Health Organisation indicated on 5 March2014 that keeping one’s simple sugar (mono and disaccharides) consumption to less than 5 % of daily calories (ie less than about 6 teaspoons of sugar) has added health benefits compared to keeping one’s simple sugar (mono and disaccharides) consumption than 10 % of calories.

This refers to all simple sugars whether they are added (pop, cakes) or naturally (e.g. honey, fruit) occurring.

Note

 Lecture 23- 6 March 2015

Lipids continued

Fats Why are lipids important from a nutritional perspective ?  Blood free fatty acids-if elevated concentration then greater risk of type II diabetes

Blood triglycerides – if elevated concentration then greater risk of heart disease

Blood cholesterol- if elevated concentration then greater risk of heart disease

Lipoproteins -lipids are insoluble in water

-need protein and phospholipid coat to be transported around in body blood (water a problem)

Lipoproteins continued

-good cholesterol-high density lipoprotein cholesterol

-bad cholesterol –low density lipoprotein cholesterol

-very low density lipoprotein- carry mostly triglyceride in fasting state

-chylomicrons-carry triglyceride - only post-prandially

Atherosclerosis- how does it work ?

LDL- pumps cholesterol into arterial wall

HDL- pumps cholesterol out of arterial wall

Triglycerides make the LDL more aggressive in pumping cholesterol into the arterial wall

Eating lipids-it’s a good news/bad news story

  -saturated fats (12, 14 and 16 carbon fatty acids are the really bad ones in terms of raising concentrations of bad cholesterol)

Eating lipids-it’s a good news/bad news story

  -trans fats-lower good cholesterol and raise

bad cholesterol in the blood plasma

Eating lipids-it’s a good news/bad news story

replacing saturated fats with monounsaturated fats lower concentrations of blood plasma triglycerides, cholesterol and bad cholesterol

 

Eating lipids

-it’s a good news/bad news story

replacing saturated fats with polyunsaturated fats lowers concentrations of blood plasma triglycerides, cholesterol and bad cholesterol

Eating lipids

-it’s a good news/bad news story

Omega 3s- lower platelet stickiness -lower triglycerides in blood plasma -oily fish (eg salmon, trout, arctic char) two –three servings a week -too much- bleed out - no more than 3 grams a day of fish omega 3 fatty acids without medical supervision

Eating lipids-it’s a good news/bad news story

Keep lipids to 20-35 % or less of total dietary energy intake

-this means ? kcal of fat per day for a 2000 kcal diet-why?

 Keep saturated fatty acids to less than 10 % or less of total dietary energy intake- why? To accomplish these fat goals follow Canada’s food guide

Fats in foods and other sources

Saturated fat foods 

-meats (especially red meats and pork)

-fried foods -dairy products

Fats in foods and other sources

Monounsaturated fat foods

Omega 9 –oleic acid is the major fatty acid of interest nutritionally

at this point in time

-olives-olive oil -canola oil

 

Fats in foods and other sources Polyunsaturated foods

-corn -corn oil-most plant products-deep sea or cold water fish-why?

-arctic char-salmon

-trout

Fats in foods and other sourcesOmega 3 -alpha-linolenic acid (ALA) -flax seed oil

-canola seed oil -black currant seed oil

 

-humans make eicosapentaenoic acid and docosahexaenoic acid from

alpha-linolenic acid-but SLOWLY -eicosapentaenoic acid-fish and algae 

-docosahexaenoic acid- fish and algae

 

 

Concept of functional foods versus a nutraceutical -a functional food is a food that contains one or more molecules that do not have a traditional nutrient role but yet confer a therapeutic advantage

-a therapeutic advantage means preventing or partially preventing or curing or partially curing a disease

-eg flax bread fish

garlic (not used for lipid composition to date)

 

-a nutraceutical is a concentrate of one or more molecules of a plant or animal-these one or more molecules may not have a traditional nutrient role but yet confer a therapeutic advantage -eg fish oil canola oil allicin (not a lipid) –allicin found in garlic

Thus the lipids can be found in food, a functional food or a nutraceutical

When we get to diseases we will talk more about lipids and their role in specific diseases

-arthritis-heart disease

(atherosclerosis)-stroke-type I diabetes-type II diabetes-cancer