Chapter 5 LIPIDS

The good, the bad and the very bad

What are Lipids?

Organic molecules that contain C, H, and O (lower concentration than in carbs); mostly insoluble in water.

Fats Oils Triglycerides Phospholipids Sterols cholesterol, etc.

3 classes:

Whats Good About Lipids? Functions:

An energy store 9 calories/gram and it is lightweight compared to glycogen. Fat depots are shock absorbers for our vital organs. Fat provides insulation. Ingested fats contain fat-soluble vitamins Lipids form cell membranes Lipids provide raw materials (cholesterol) for vitamin D and hormones.

muscle tissue

fat tissue blood capillaries

Fat cell lipids enter from blood lipids exit to blood

nucleus

cell membrane
Fig. 5-1, p. 141

Lipids in Foods

Fat adds flavor and pleasing odors Fat tenderizes Fat makes us feel full = satiety Fat is a nutrient and there are essential fatty acids. Fat transports fat soluble compounds like vitamins and some phytochemicals.

Triglycerides

Composed of glycerol and 3 fatty acid chains, fig 5.3, 5.4

Fatty acid (FA) chains can be short or long FA chains can be saturated or unsaturated (missing hydrogens). Missing hydrogens causes double bonds to form between carbon atoms and a kink in the chain.

1 double bond = monounsaturated 2 or more double bonds = polyunsaturated (PUFAs)

glycerol

3 fatty acids of differing lengths

A triglyceride formed from 1 glycol + 3 fatty acids

Fig. 5-3, p. 143

Saturated

Monounsaturated

Polyunsaturated

Point of unsaturation

Points of unsaturation

Fig. 5-4, p. 144

Triglycerides

Triglycerides with short or unsaturated FA are liquid (oils), triglycerides with long or saturated FA are solids (fats).

Triglycerides

Choosing the right fats

Many plant derived fats are unsaturated oils. Careful!!! study figure 5.5. Coldwater fish derived fats are usually unsaturated oils. Food fats are a mixture of saturated and unsaturated triglycerides.

Fig. 5-5, p. 145

Phospholipids

Composition

Glycerol + 2 fatty acids chains + phosphate group. One end (the phosphate group) loves water, or it is hydrophilic. The other end (fatty acids) hates water or it is hydrophobic.

Phospholipids

Functions

Sterols

Composition

Large molecules made of multiple ring structures instead of glycerol. Chains of C, H, and O are attached to rings. Functions:

Cholesterol Vitamin D Steroid hormones

Lipids in the Body

Digestion

Mouth some break down of milk fat in the mouth of infants; no digestion in adults. Stomach fats float on watery chyme; no digestion

Lipids in the Body

Digestion contd

Small intestine

Fats are mixed with bile from the gall bladder and are emulsified, fig 5.6. Enzymes from the pancreas break down fats into glycerol, free fatty acids and monoglycerides all of which cling to bile.

Fat Watery digestive juices

Fat Enzyme Bile Emulsified fat Emulsified fat

Enzymes

In the stomach, the fat and watery digestive juices tend to separate. Enzymes are in the water and cant get at the fat.

When fat enters the small intestine, the gallbladder secretes bile. Bile has an affinity for both fat and water, so it can bring the fat into the water.

After emulsification, more fat is exposed to the enzymes, and fat digestion proceeds efficiently.

Fig. 5-6, p. 146

Lipids in the Body

Absorption

Small Intestine

Break down products are absorbed into cells of intestine and bile is removed, fig 5.7. Small products move directly into blood and travel to the liver. Large products are reassembled into triglycerides, and combined with proteins to form chylomicrons ( a type of lipoprotein). These are transported in lymph and enter the bloodstream near the heart.

3
3 The parts are absorbed by intestinal villi. Small lipid particles such as glycerol and short-chain fatty acids are small enough to enter directly into the bloodstream. Small lipids Large lipids

Capillary network Lymph

Villi Chylomicrons

Blood vessels

Lymph to blood Bloodstream

Fig. 5-7c, p. 148

Lipids in the Body

Absorption contd

Fat absorption is 98% efficient high fat meals slow stomach emptying and digestion. Cells remove what they need and the rest is picked up by the liver, broken down and recycled.

Lipids in the Body

Transport of fats

Pure lipids would float in the blood. Liver produces proteins and combines them with fats = lipoproteins, fig 5.9

VLDL
LDL HDL

100 80 60

Protein

40
20 0

Cholesterol

Phospholipid Triglyceride LDL (more lipid, less protein) HDL (Less lipid, more protein)

Lower density

Higher density
Fig. 5-9a, p. 151

Lipids in the Body

Lipid profile tests usually include:

Total Cholesterol Triglycerides (Trigl) HDL &/or LDL

LDL = Cholesterol HDL Trigl/5 VLDL = Trigl/5

You can calculate

Lipids in the Body

Using stored fat

The body uses blood glucose 1st, then breaks down glycogen (stored glucose). Most organs use fats when blood glucose levels are low and glycogen storage has been depleted. Cells break down fats, **combine them with fragments from glucose and harvest energy using chemical reactions (Krebs Cycle).

Lipids in the Body

Using Stored Fat

Without glucose fragments, fats are broken down into ketones causing ketosis.

Excess glucose can be converted to fat!

Lipids and your Health

High fat diets are associated with cardiovascular disease (CVD) and some cancers. Figure 5.11 shows common sources of fat in our diet. High fat diets cause obesity that is associated with diabetes.

Fig. 5-11, p. 154

Lipids and your Health

Risk Factors for Developing CVD

Genetics, diabetes Age men over 45, women over 55 Elevated LDL Low HDL Hypertension ???Gender

Lipids and your Health

Lifestyle Risk Factors

Cigarette smoking Obesity Decreased physical activity Diet high in fat, low in fruits, vegetables and whole grains (FIBER). Fiber decreases the absorption of fats in the small intestine.

Significance of LDL and HDL

Cholesterol intake can raise blood cholesterol but is not the major factor. Fat in the diet causes an increase in LDL that carries cholesterol TOWARD the tissues (in the blood). High levels of LDL (& VLDL because they become LDLs after delivering their fats) clog arteries. HDLs carry cholesterol AWAY FROM the tissues a good thing.

Significance of LDL and HDL

How do we decrease LDL?

How can we increase HDL? LDL can be oxidized and become a further threat. Solution: add antioxidants to your diet vitamins C and E, ?phytochemicals.

Essential Polyunsaturated Fatty Acids

Most fatty acids can be made by the body using carbohydrates, proteins or fats. Exceptions: linoleic (omega-6) and linolenic (omega-3) acids. These are essential fatty acids, i.e. must be included in your diet! DRIs:

Linoleic acid: 12-17 g/day, young people Linolenic: 1.1-1.6 g/day

Essential Polyunsaturated Fatty Acids

Functions of Omega 3 and 6 fatty acids, Table 5.3.

Provide raw material for eicosanoids, substances that regulate BP, blood clotting, immune responses, etc. **The primary fats in your brain/nerves. Essential for growth and good vision in young people.

Essential Polyunsaturated Fatty Acids

Deficiencies are rare but are associated with skin problems, reproduction failure, kidney and liver disorders, etc. Sources: oils from grains, nuts, seeds, leafy vegetables and cold water fish (salmon, tuna, mackerel, sardines, etc.). ** Is fish safe to eat? What about fish oil supplements? **Read pp. 156-158.

Processing of Fats

Unsaturated fats are subject to oxidation and become rancid. Cure: Hydrogenation = adding hydrogens to the FAs. Hydrogenation is also used to make oils more solid (margarine) and increase smoking point. Problems: Produces trans fats that increase LDL and decrease HDL, fig 5.12.

Fig. 5-12, p. 159

Processing of Fats

Sources of Trans Fats

Fried FAST FOODS hydrogenated vegetable oils. Other culprits, fig 5.13.

Milk and other dairy products; meatb 21% Candies 1% Breakfast cereals 1% Salad dressings 3% Household shortening 4% Potato chips, corn chips, popcorn 5%

Commercial cakes, cookies crackers, doughnuts, pies, bread, other bakery items 40%

Fried potatoesc 8%

Margarined 17%
Fig. 5-13, p. 160

Fat in the Diet From the Pyramid

#1 Red meats and nuts*. #2 Milk, milk products, breads #3 Olives and avocados What about replacements?

Olestra side effects? Read Consumer Corner, pp 162-164.

Fat in the Diet

Meat has visible and hidden fat (marbeling), including turkey, fig 5.16. When you fry it, up to 50% of the calories are from fat. Which ground meat is best?

Fig. 5-16, p. 165

Fat in the Diet

Milk, yogurt and cheese varying content of fat. These are also good sources of protein and calcium things you need. Butter and cream are mostly fat, fig 5.17. Choose low fat or no fat varieties.

Fig. 5-17, p. 166

Fat in the Diet

Bread, cereal, rice and pasta ingredients are naturally low in fat but processing/cooking can add a significant amounts of fat, fig 5.18. Read the labels!

Fig. 5-18, p. 167

How to Cut Down on Fat in your Diet

What are some ways we can cut down on our fat intake?

1% increase in dietary saturated fatty acidsa

2% increase in blood LDL cholesterol

2% increase in heart disease riskb

1% decrease in dietary saturated fatty acidsa

2% decrease in blood LDL cholesterol

2% decrease in heart disease riskb

CS 5-1, p. 176

How to Cut Down on Fat in your Diet

Fast Food choices figure 5.19. Read the Controversy Which one of you would like the Mediterranean Diet?