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Lipids
• Category of compounds that includes
– Triglycerides
– Sterols
– Phospholipids
• Contain carbon, oxygen, and hydrogen
• Hydrophobic
Lipids
• Basic functions in the body
– Store and provide energy – Fats provide 9 kcal per gram
– Provide insulation
– Help manufacture steroids and bile salts
– Play a role in transporting fat-soluble nutrients in the blood
– Used to manufacture major sex hormones
– Key to the structure of cell membranes
Type of Lipids
• Saturated fat
–Animal oil like meat, milk, butter (long chain fatty acid)
–Vegetable oil like coconut and palm kernel oil (short and medium chain fatty acid)
• Polyunsaturated fat
–Plan source like safflower, corn, cottonseed, sunflower oil and soybean oil (Omega 6)
–Cod liver oil (Omega 3)
• Monounsaturated fat
–Plant and animal product like olive oil, canola oil, avocado and peanut oil (omega 9)
Fatty Acids Vary in Length
• Short-chain fatty acids
– Two to four carbons
– Weak attraction
– Liquid at room temperature
• Medium-chain fatty acids
– Six to 10/12 carbons
Fatty Acids Vary in Length
• Long-chain fatty acids
– 14 or more carbons
– Most common type of fatty acid in foods
– Strong attraction
– Solid at room temperature
Coconut oil
• Coconut oil contains antioxidants such as vitamin E, provitamin A, polyphenols and phytosterols.
• Because coconut oil has a lot of medium-chain fatty acids it can be useful for malabsorption conditions.
• May have some antibacterial, antiviral and antifungal properties.
• May help support the immune system. • Maintains coagulation factors and therefore does not
increase heart disease risk. • Reduces cholesterol and triglyceride levels. • Best result (i.e. reducing heart disease risk) is obtained
when combined with safflower, corn, or olive oil.
What happens if…
• You replace vegetable oils (soy, corn, canola, olive) with coconut oil?
– Vegetables oils contain more of the healthful fats (polyunsaturated and monounsaturated) that prevent heart disease and they have essential fatty acids.
– Replacing all healthful fats with coconut oil is not prudent since coconut oil does not provide any essential fatty acids.
– Will receive benefits from the other healthful components in coconut oil (phytosterols etc).
– American Heart Association recommends that only 7% of total daily calories come from saturated fat.
Coconut Oil in Cooking
• Coconut oil is used in cooking because it: – Has a higher burning point.
– Doesn’t go bad as quickly as some other fats.
– Adds a nutty, vanilla-like flavor to foods.
– Is solid at room temperature and can be used in cooking and baking.
– Is used by certain cultures as the main cooking oil.
Photo by Amy Selleck, Flickr
Coconut oil
• Can use virgin coconut oil prudently.
• Does not seem to increase heart disease risk.
• Is safe to use in small amounts.
• Can add flavor to cultural foods.
Fatty Acids Differ in Double-Bond Location
• The location of the first double bond in unsaturated fatty acids effect the omega-3 fatty acid and omega-6 fatty acid
• Omega-3 fatty acid – First double bond is between the third and fourth
carbon from the omega end
– Example: Alpha-linolenic acid • One of the two essential fatty acids
Fatty Acids Vary in Saturation
• Unsaturated
– Some carbons on fatty acid form a double bond with each other instead of binding to hydrogen
– Monounsaturated fatty acids (MUFA)
• Has one double bond
– Polyunsaturated fatty acid (PUFA)
• Has two or more double bonds
– Liquid at room temperature
– Lower melting point
Fatty Acids Vary in Saturation
• Saturated
– All the carbons on the fatty acid are bound to hydrogen
– Solid at room temperature
– Higher melting point
Fatty Acids Differ in Double-Bond Location
• Omega-6 fatty acid
– First double bond is between the sixth and seventh carbon from the omega end
– Example: Linoleic acid
• One of the two essential fatty acids
Fatty Acids and Rancidity
• Rancidity: spoiling of fats through oxidation – More double bonds therefore more susceptible to
oxidation and rancidity
PUFA > MUFA > Saturated fatty acids
• Enhancing stability of fatty acids by reducing rancidity – Adding antioxidants
– Limiting food exposure to oxygen, heat, and light
– Hydrogenation
• Fatty acids – Carbon and hydrogen chain, carboxylic acid, methyl group
– Basic structural units of triglycerides and phospholipids
– Differ in chain length, degree of saturation, shape
• Saturated fatty acids: no double bonds
• Monounsaturated fatty acids: one double bond
• Polyunsaturated fatty acids: two or more double bonds
– Essential fatty acids
• Lenoleic
• Alpha-linolenic acid
– Food manufactures hydrogenate or add antioxidants to fatty acids to reduce susceptibility to rancidity
Caution: High levels in the blood are a risk factor
for heart disease
Triglycerides
• Most common lipid in both foods and the body
• Make up about 95% of lipids found in foods
• Functions – Add texture
– Makes meats tender
– Preserves freshness
– Stores as adipose tissue for energy
Beberapa jenis lemak • Triglycerides
– Found in the body – Stored in the adipose tissue – Major source of energy
• Phospholipids – An important part of cell membrane structure – Lecithin
• Important to cell membrane
• Used as a food emulsifier
• Sterols – Do not contain fatty acids – Do not provide energy
Proses cerna dan metabolisme
• Most fats are digested in the small intestine with the help of bile acids and pancreatic lipase
• Short- and medium-chain fatty acids are absorbed directly into the bloodstream
• Longer chain fatty acids and other remnants of fat digestion – Packaged in chylomicron lipoprotein carriers – Travel in lymph before entering the bloodstream
• Lipoproteins are globularshaped transport carriers – Outer shell high in protein and phospholipids – Inner core carries insoluble fat, cholesterol, and other
lipids through lymph and bloodstream
Uses of Fat and Cholesterol
• Source of energy
• Form body structures
• Regulate metabolism
• Enhance absorption of fat-soluble vitamins
• Provide insulation to help regulate body temperature
• Cushion major organs
Fat Is Used as Energy
• Fat
– Provides concentrated source of kilocalories
• 9 kilocalories per gram
– Readily available when the body needs energy
– Body’s main source of energy throughout the day
Fat Is Used as Energy
• Fat
– Body has an unlimited ability to store excess energy as fat in adipocytes
• Fat cells have the capacity to enlarge as much as 1,000 times their original size
• Body has the ability to produce additional fat cells
Fat Is Used as Energy and Helps Absorb Lipid Compounds
• Preferred source of energy for the heart, liver, and muscles
• Cannot sustain life alone
• Needs glucose – Only glycerol can be used for gluconeogenesis
• Several essential nutrients require dietary fat for absorption
• 20 grams per day are needed to stimulate chylomicrons that transport fat-soluble vitamins
Fat Helps Insulate and Protect
• Fat in subcutaneous tissue
– Insulates body
– Maintains body temperature
• Fat protects bones and vital organs from trauma
– Too much fat eliminates the protective benefit
Essential Fatty Acids, Eicosanoids, and Cell Membrane
• Linoleic acid can be elongated and converted to arachidonic acid
• Alpha-linolenic acid
– Converts to eicosapentaenoic acid (EPA)
• EPA elongates to docosahexaenoic acid (DHA)
– Needed for healthy cell membranes
Essential Fatty Acids, Eicosanoids, and Cell Membrane
• EPA and arachidonic acid are used to manufacture eicosanoids
• Eicosanoids are hormonelike substances
– Prostaglandins, thromboxanes, and leukotrienes
– Regulate the immune system, blood clotting, inflammation, and blood pressure
Cholesterol Is Used to Make Bile, Hormones, and Vitamin D
• Cholesterol
– A structural part of the cell membrane
– A precursor to vitamin D
– A precursor to bile acid
– Precursor for sex hormones such as estrogen and testosterone
Kegunaan Lemak
• Fat – An energy-dense source of fuel – Cushions and protects bones, organs, and nerves – Helps maintain body temperature – Provides essential fatty acids – Is needed for the absorption of fat-soluble vitamins and
carotenoids
• Essential fatty acids are precursors to EPA and DHA which manufacture – Prostaglandins – Thromboxanes – Leukotrienes
• Regulate the immune system • Regulate blood clotting • Regulate inflammation • Regulate blood pressure
Fungsi kolesterol
• Essential functions of cholesterol
– Is part of cell membrane
– Is needed to make
• Vitamin D
• Bile acid
• Sex hormones
Trans dan saturated fats
• Intake of trans fats and saturated fats correlate with increased risk of – Cardiovascular disease
– Stroke
– Cancer
• Substituting or replacing trans fats and saturated fats with MUFA and PUFA can lower risk
Dietary Cholesterol Is Not Essential
• The liver synthesizes cholesterol needed by the body
– Liver synthesizes ~900 mg/d
– Liver decrease synthesis based on dietary intake
• To reduce the risk of cardiovascular disease, dietary cholesterol should be limited to < 300 mg/d
Kebutuhan Lemak
• Dietary lipids are an important part of a healthy diet, especially essential fatty acids
• Saturated fat, trans fats, and cholesterol intake should be limited
• Dietary fat intake per day – Should range from 20 to 35% of total kilocalories – 5–10% of kilocalories from linoleic acid – 0.6–1.2% of kilocalories from alpha linolenic acid – Limit saturated fat intake to < 10% of total fat intake – Limit trans fat intake to < 1% of total fat intake – Limit cholesterol intake to < 300 mg
Sumber lemak
• Lean meat and poultry, fish, low-fat or nonfat dairy products and limited amounts of nuts and cheese – Best sources of essential fatty acids – Limit intake of saturated and trans fats
• Commercially prepared baked goods and snack items – Are high in kilocalories – Are high in saturated and trans fats – Should be consumed rarely
• Use vegetable oils in the place of butter
Trans Fats
• Trans fat may actually be worse for heart health than saturated fats
– Raise LDL cholesterol
– Lower HDL cholesterol
• FDA requires trans fat to be listed on food labels
• The food industry is working to find replacements for trans fats in foods
Food Sources of Cholesterol and Plant Sterols
• Cholesterol comes mainly from animal products • The cholesterol produced in plant cell walls and
oils is so minimal they are considered cholesterol free
• Phytosterols and stanols – Lower LDL levels by competing with cholesterol for
absorption – Are found in soybean oil, many fruits, vegetables,
legumes, sesame seeds, nuts, cereals, and other plant foods
– Food manufacturers are fortifying foods with them to help lower cholesterol
Trans fat dan Kolesterol
• Trans fats are made by heating oil and adding hydrogen gas to saturate the carbons of the fatty acids
• Trans fats raise LDL cholesterol and lower HDL cholesterol
• Trans fats are found in many commercially prepared foods and must be listed on the food label
• Other oils are being tested to replace trans fats in foods
• Cholesterol is found mostly in animal products • Phytosterols are found in vegetable oils, nuts, legumes,
whole grains, fruits, and vegetables
Lowering Blood Cholesterol Levels
• Consume less saturated and trans fats • Consume less cholesterol • Make smart, informed food choices
– Avoid or consume processed food in moderation – Eat at least two servings of fish per week – Consume more plant foods – Consume antioxidants and phytochemicals – Garlic may help lower cholesterol – Flavonoids may help prevent LDLs from oxidizing
• Exercise • Alcohol, in moderate amounts, can reduce the risk of heart
disease
Putting It All Together
• For optimal long-term health a diet should include a proper balance of all nutrients including fat
• There are different types of lipids, some essential and others not required from foods
• Goal – Consume mostly unsaturated fats – Limit amount of saturated and trans fats
• A plant-based diet plentiful in whole grains, fruits, and vegetables, with some low-fat dairy and lean meats, poultry, fish, and vegetable oil will be high in fiber and lower in saturated fats, trans fats, and dietary cholesterol