NSC 170C1 1st Edition Lecture 11Outline of Last Lecture I. Fats Outline of Current Lecture II. Amount of fat consumed in fooda. Types III. Mediterranean diet IV. Fat substitutes Current LectureI. How much and what types of fat need to be consumed and what are its food sources?A. Fat is needed daily to maintain healthB. Fat soluble vitamins C. Essential fatty acids D. 20-35% kcal (AMDR)E. No more than 10 percent of your daily calories should come from saturated and trans fatsII. What are the best sources of fat? A. Foods containing unsaturated fats are better for your health than foods high in saturated fat, cholesterol, and/or trans fatsB. Unsaturated fats are found in vegetable oils such as soybean, corn, and canola oils, as well as soybeans, walnuts, flaxseeds, and wheat germIII. Saturated fats A. Triglycerides i. Hydrogenation: The addition of hydrogen atoms to unsaturated fatty acids.ii. Converts liquid fats (oils) into a more solid formiii. Used to create margarine from oilsiv. Often creates trans fatty acidsb. Hydrogenated oili. Easy to handleii. Easy to spreadiii. Store welliv. i.e. vegetable oil, “I can’t believe it’s not butter” c. Trans fatsi. Detrimental to healthii. Changes the way our cell membranes function iii. Reduces the removal of cholesterol from the bloodiv. Consumption of trans fats 1. Raise LDL and lower HDL cholesterol2. Produce inflammation3. Thus, increasing the risk of heart disease4. DRI: as little as possiblev. Trans fats must be listed on foods IV. The Mediterranean DietA. Refers to the dietary pattern found in areas of the Mediterranean regionB. Researchers found that individuals from these areas had low rates of chronic diseases, such as heart disease and cancer, and a very long life expectancyC. The diet was lower in food from animal sources, and higher in fat (mostly from olives and olive oil) and inexpensive grains, fruits, and vegetablesD. Intake of Trans fats was negligibleE. The Mediterranean Diet Pyramid was designed to reflect these dietary patterns and lifestyle habitsF. Traditional Healthy Mediterranean Diet PyramidV. Fat substitutes A. Fat substitutes are designed to provide the creamy properties of fats for fewer calories and total fat gramsB. They can reduce calories from fat by over 50 percent without sacrificing taste andtextureC. Fat Substitutes Can Be Carbohydrate-, Protein-, or Fat-Basedi. Most fat substitutes are carbohydrate based and use plant polysaccharides to retain moisture and provide a fatlike textureii. Protein-based fat substitutes are created from the protein in eggs and milkiii. Fat-based substitutes are fats that have been modified to provide the physical attributes of fats for fewer calories or to interfere withthe absorption of fat in the bodyD. Olestra i. Created from a sucrose backbone with 6 to 8 long-chain fatty acidsattachedii. Concern about its interference in the absorption of fat-soluble vitamins and carotenoidsiii. The FDA now mandates that fat-soluble vitamins be added to olestra to offset possible lossesiv. Anecdotal reports of individuals experiencing cramps or diarrhea after eating olestra-containing products have not been verified by controlled researchE. Simplesse (made from egg protein)i. Micro articulated ii. Common in dairy products, ice
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