Key Nutrition
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In terms of dietary fats: 1) Name 4 basic types 2) Which are bad/good ? 3) Name 3 types of saturated fat & where they are found BR 130-131 Review here
1 & 2) Bad: • Saturated fats in general raise cholesterol (see here) • Trans fat - increases MI & strokes Good (should replace above) • polyunsaturated - Omega 3s, omega 6 (bad = arachadonic acid, good = linolenic) • Monounsaturated - help lower LDL - Canola, Olive, Peanut (C.O.P.) 3) Saturated fats • Lauric - coconuts, palm oil, meat - ^ Chol-T, ^ LDL, ^ HDL • Stearic - cheese, dairy, meat, poultry - may lower LDL • Palmitic - palm oil, dairy, meats - ^ Chol-T, ^LDL, ^ HDL
In terms of trans fats 1) What is a trans fat ? 2) Do they occur naturally ? 3) Is there a difference in the health effects of man-made vs natural trans fats 4) What specific effects do they have on lipids 5) What specific health effects do they have BR 131 & here.
In trans fats, there are two carbons joined by a double bond. If the hydrogens are on OPPOSITE sides, it is called ‘trans’; if they are on the same side, it is called ‘CIS’. • Cis are more flexible and thus liquid at room temp; trans are less flexible, leading to oils which are solida at room temp and have longer shelf life. • natural trans fats occur in the body fat & milk of ruminant animals, mainly cows & sheep - not harmful • commercial trans fats raise LDL-C & lower HDL • a 2% increase in energy intake from bad trans fat (vs carbohydrates) is assoc with riks of CAD of 1.93 (P<0.001)
In terms of coconut oil 1) What is the #1 type of fat in it ? 2) What class of fats does this belong to 3) What are its effects on total & LDL cholesterol and HDL 4) What is the net effect on heart disease BR 131 Harvard Nutritionsource
1&2) Lauric acid, a saturated fat, makes up 47% of coconut oil and is the #1 oil in it. 3) Lauric acid increases Chol-T, LDL, and HDL 4) Harvard recommends AGAINST coconut oil. 4) Net effect is to increase heart disease