Good fat – bad fat?
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Functions of fat
Fat’s reputation is a little worse than deserved: Fat comes in
many different forms and has many important functions in the
human body.
Besides being a fuel for energy and heat production, fats can
insulate, function as building bricks for the cells
and be transformed into important transmitters.
We also need fat to absorb fat-soluble
substances like for example vitamin D.
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Categories of fat
But like it is with most things, the right amount is important.
We need fat, but too much damages our health. Also, there
are different kinds of fat, some being healthier than others.
In the body, we find mainly three kinds of fat:
Triglycerides
E
Phospholipids
Sterols
They all have different functions. Triglycerides and phospholipids contain
fatty acids (we will get to those later on slide 11).
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Fat:
Triglycerides
E
Triglycerides are the most common form of fat we get from food.
They consist of one glycerol molecule and three fatty acids that
together form a shape similar to the letter E. The kind of fatty acids in
triglycerides can vary.
Triglycerides are used for producing, transporting
and storing energy. They are an important source
for the human body and contain more energy than
for example proteins and carbohydrates.
They are being stored in liver and
fat cells and released when the body needs energy.
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Fat:
Triglycerides
E
The downside with containing a lot of energy is that
triglycerides therewith also contain a lot of calories.
Too many triglycerides and too little exercise are linked to poor
health. The triglyceride level in the blood is then too high and
we gain weight, causing a variety of health problems.
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Fat:
Phospholipids
Phospholipids can be found in plants and sea food. They consist of
two parts: A water-soluble and a fat-soluble part.
The water-soluble part can consist of different compounds, while the
fat-soluble part always consists of two fatty acids. The kind of fatty
acids in phospholipids can vary.
Phospholipids are vital to humans: They arrange
themselves forming barriers and thus create the
cell membranes in the body.
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Fat:
Sterols
Sterols are lipids, fat-like compounds that are very common in both
plants (phytosterols) and animals (zoosterols). They are molecules
that consist of four core rings made from carbon atoms.
The most known zoosterol is cholesterol which is present in all
human cells.
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Fat: Sterols -
Cholesterol
Cholesterol is very common in human blood and has important
functions. Amongst others, it is the “raw material” for hormone
production, takes part in building membranes and protects the
nerve cells.
The body doesn’t need much cholesterol in order to function. Most
of the cholesterol is produced in the liver when we sleep. To a certain
extent, cholesterol is also absorbed from food.
Cholesterol is a fat particle and has to attach itself to a protein in
order to be transported in our aqueous blood. There are different
kinds of proteins cholesterol can attach itself to, creating two types of
cholesterol-protein compounds: LDL and HDL cholesterol.
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Fat: Sterols -
Cholesterol
Low-Density Lipoprotein (LDL)
Cholesterol
LDL contains a lot of cholesterol compared to
protein. For that reason, LDL can easily release
cholesterol into the blood stream. This is the
main function of LDL, supplying the blood with sufficient
cholesterol that is then transported to the cells that need it.
Protein
Too much LDL leads to too many cholesterol particles in the blood
which can cause fat depots on the walls of blood vessels.
LDL is produced in too high amounts when we eat too much fat.
LDL levels are also dependent on congenital factors and hormones.
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Fat: Sterols -
Cholesterol
High-Density Lipoprotein (HDL)
HDL contains very little cholesterol compared
to protein. Therefore, it can easily absorb
additional cholesterol and prevent and reduce
fat depots in the blood vessels.
Cholesterol
Protein
The excess cholesterol is then transported back to where it came
from, the liver. There it is broken down and eliminated.
High HDL levels are good for heart and blood vessels because they
prevent cardiovascular diseases.
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Fatty acids
As mentioned before, triglycerides and phospholipids contain
fatty acids (marked in red):
Triglycerides
Phospholipids
Fatty acids can be found in all living organisms. They are
building bricks for the cell walls everywhere in the body. Fatty
acids consist of carbon, hydrogen and oxygen. There are
different types of fatty acids which we will explain now.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Categories of fatty acids
There are two major groups of fatty acids:
• Fatty acids that contain a lot of hydrogen have single carbonbonds and are stiff chains. These fatty acids are called saturated.
O
C
HO
H
H
H
H
H
H
H
C
C
C
C
C
C
C
H
H
H
H
H
H
H
H
• Fatty acids that contain little hydrogen have double-bonds and are
more flexible. These fatty acids are called unsaturated.
H
O
C
HO
C
H
C
C
C
C
C
C
H
H
H
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Saturated fatty acids
Saturated fatty acids have no double-bonds, they are saturated with
hydrogen. This makes them stiffer than unsaturated fatty acids.
Saturated fatty acids are an excellent source of energy
for the human body. But: If we are not very active, the
consumption of a lot of saturated fatty acids can lead
to high cholesterol levels and overweight. This is why
they should be consumed in moderate amounts.
The body transforms excess carbohydrates to saturated
fat. This is why a too high intake of e.g. sugar, bread and
pasta can also increase the fat storage in the body.
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Saturated fatty acids
Because saturated fatty acids are stiff chains, they also stiffen the
surfaces that they are used to built: The cell surfaces. High levels of
saturated fatty acids in the body therefore cause the cells to be less
flexible and can negatively impact the functions of the brain and
nervous system.
There are different kinds of saturated fatty acids in our food, e.g.:
•
•
•
•
•
Palmitic acid
Stearic acid
Lauric acid
Myristic acid
Butyric acid
(e.g. in palm tree oil, butter, meat)
(e.g. in dark chocolate)
(e.g. in milk, coconut oil)
(e.g. in milk fat)
(e.g. in milk fat)
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Unsaturated fatty acids
Unsaturated fatty acids have one (monounsaturated fatty acids) or
more (polyunsaturated fatty acids) double-bonds.
They contain significantly less energy (and with it calories) than
saturated fatty acids.
Trans-fat is also a type of unsaturated fatty acids. It is for the major
part not natural, but rather an unhealthy product of food production
processes.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Monounsaturated fatty acids
Monounsaturated fatty acids contribute to low LDL cholesterol
levels. The body can produce them itself. The most wide-spread
monounsaturated fatty acid is oleic acid. It is commonly found in
olive, peanut, sesame, corn, palm and canola oil, and nuts.
Monounsaturated fatty acids can easily be identified by their texture:
Oils containing many monounsaturated fatty acids are semi-runny
when stored in the refrigerator.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Monounsaturated fatty acids:
Omega 9
A special form of monounsaturated fatty acids are omega 9 fatty
acids. They get their name from a double bond that is located on the
ninth bond from the end of the fatty acid.
Oleic acid, a major component of olive oil, and
erucic acid, found in canola oil, are examples
for omega 9 fatty acids.
The body can produce omega 9 fatty acids itself. All it needs in order
to do so is unsaturated fat.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) are the healthiest form of fatty
acids. The body is totally dependent on polyunsaturated fatty acids
when it comes to metabolism.
There are different kinds of PUFA, very important ones being
• alpha-Linolenic acid (ALA)
(e.g. in canola oil)
• Arachidonic acid (AA)
(e.g. in peanut oil)
• Docosahexaenoic acid (DHA) (e.g. in squid oil)
• Eicosapentaenoic acid (EPA)
(e.g. in fish oil)
• Linoleic acid
(e.g. in soya oil)
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Polyunsaturated fatty acids:
Omega 3
Omega 3 fatty acids are polyunsaturated fatty acids that get their
name from a double bond that is located on the third bond from
the end of the fatty acid.
Omega 3 exists in short-chain and long-chain forms. Plants
contain short-chains, while seafood contains long-chains like
docosahexaenic (DHA) and eicosapentaenic acid (EPA).
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Polyunsaturated fatty acids:
Omega 3 long-chain
Long-chain omega 3 helps to reduce fat levels in the blood and can
thus prevent deposits in the blood vessels. Also, they are transformed
into transmitters that are important for the immune system and the
nervous system. Cell surfaces that are built from omega 3 fatty acids
are flexible and enable an optimal signal transfer between the cells.
Docosahexaenic acid (DHA) is a long-chain omega 3
fatty acid. It is the dominant fatty acid in almost all of
our vital organs, and pretty much the only fatty acid in
the brain, the eyes and the nervous system. The body
can’t produce the DHA it needs. It is therefore very
important to eat enough long-chain omega 3.
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Polyunsaturated fatty acids:
Omega 3 short-chain
Short-chain omega 3 has to be transformed into long chains before
the body can use them. Unfortunately, the human body is considered
inefficient in transforming short-chain into long-chain omega 3.
That is why we need much more short-chain omega 3 from plants to
achieve a level of EPA and DHA comparable to the level we would get
from eating seafood. Seafood is therefore very important in our diet.
Alpha-linolenic acid (ALA) is an example for a short-chain
omega 3 fatty acid and, amongst others, found in
margarine. ALA can’t be produced by the body itself,
it needs to be absorbed from food.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Polyunsaturated fatty acids:
Omega 6
Omega 6 fatty acids are also polyunsaturated
fatty acids. They get their name from a double
bond that is located on the sixth bond from
the end of the fatty acid. Omega 6 can for
example be found in grains and oils.
There is one omega 6 fatty acid that we can only get from food:
Linoleic acid (LA). The body can produce all other omega 6 itself, but
only from linoleic acid. If the body doesn’t have enough LA they also
have to be absorbed from food.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
Essential fatty acids
₋ trans-fat
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Polyunsaturated fatty acids:
Essential fatty acids
Essential fatty acids are those fatty acids that the body can’t
produce itself, but that are vital to humans. Essential fatty acids
have to be absorbed from food.
There are two truly essential fatty acids: The short-chained linoleic
acid (omega 6) and alpha-linolenic acid (omega 3).
The term essential fatty acid is nevertheless commonly used for all
the other omega 3 and omega 6 fatty acids as well. Those can be
produced by the body, but only with the help of the truly essential
fatty acids linoleic and alpha-linolenic acid.
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Polyunsaturated fatty acids:
Essential fatty acids
Essential fatty acids have vital functions in the
human body. Amongst others, they are involved
in controlling the immune and nervous system.
The body needs essential fatty acids in a certain ratio. This is because
omega 3 and omega 6 are the basis for different transmitters that
often have the opposite effect. Therefore, an imbalance can cause
health issues. By eating more omega 3, some of the negative effects
of too much omega 6 can be neutralised.
Optimal are 3-9 parts omega 6 for every part omega 3
To get enough omega 6 is easy due to all the plant oils we consume.
But most people have trouble eating enough seafood.
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Fatty acids overview
• Saturated fatty acids
• Unsaturated fatty acids
₋ Monounsaturated fatty acids
• Omega 9
₋ Polyunsaturated fatty acids
• Omega 3
• Omega 6
₋ Essential fatty acids
₋ trans-fat
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Polyunsaturated fatty acids:
trans-fat
trans-fat is a mostly man-made form of fat. Products that
contain this fat, which is based on plant oils, are for example
cookies, margarine and instant meals with long shelf life.
Man-made trans-fat has a special chemical structure because it
is treated (hydrogenated, hardened) to add hydrogen to its
molecules. This treatment gives it a better texture at room
temperature.
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Polyunsaturated fatty acids:
trans-fat
trans-fat is in many ways similar to saturated
fat and should be consumed with care, since
it increases the cholesterol level. Indirectly, it
therefore participates in the formation of
deposits in the blood vessels and increases
the risk for cardiovascular diseases.
Small amounts of natural trans-fat are found in milk and meat.
Natural trans-fat has not shown the same unfavourable effects
as synthetic trans-fat.
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Find more facts on our website:
www.nutraq.com/nutrapedia
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