Fats Ans Lipids

FATS
&
LIPIDS
LIPIDS
Lipid, any of a diverse group of organic
compounds including fats, oils, hormones, and
certain components of membranes that are grouped
together because they do not interact appreciably
with water.
Molecules such as proteins, nucleic acids, and
carbohydrates have an affinity for water and are
called hydrophilic. Lipids, however,
are hydrophobic.
Lipids perform many different functions in a
cell. Cells store energy for long-term use in the
form of fats. Lipids also provide insulation from
the environment for plants and animals.
The main functions of lipids are:
◦Storing energy
◦Signalling
◦As structural components of cell membranes
Lipids are also the building blocks of many
hormones and are an important constituent of
all cellular membranes. Lipids include:
◦Fats ○Phospholipids
◦Oils ○Steroids
◦Waxes
FATS
Fat is the general name given to a large
number of organic compounds. Such organic
molecules belong to a larger group of
biological compounds known as lipids.
Fats is a class of lipids, probably the best
known. We come across them in our every day
lives. Butter and margarines are examples of
fats.
A fat molecule consists of two main
components—glycerol and fatty acids. Fatty
acids have a long chain of hydrocarbons to
which a carboxyl group is attached, hence the
name “fatty acid.”
Fatty acids may be saturated or unsaturated.
In a fatty acid chain, if there are only single
bonds between neighboring carbons in the
hydrocarbon chain, the fatty acid is said to
be saturated. When the hydrocarbon chain
contains a double bond, the fatty acid is said
to be unsaturated.
Saturated Fatty Acids
EX. Stearic Acid
Unsaturated Fatty Acid

EX. Oleic Acid
Most unsaturated fats are liquid at room
temperature and are called oils. If there is
one double bond in the molecule, then it is
known as a monounsaturated fat, and if there
is more than one double bond, then it is known
as a polyunsaturated fat.
Unsaturated fats or oils are usually of plant
origin and contain cis unsaturated fatty acids.
The cis double bond causes a bend or a “kink”
that prevents the fatty acids from packing
tightly, keeping them liquid at room
temperature.
Health Benefits
Monounsaturated fats and polyunsaturated
fats are known as the “good fats” because they are
good for your heart, your cholesterol, and your
overall health. These fats can help to:
◦Lower the risk of heart disease and stroke.
◦Lower bad LDL cholesterol levels, while increasing
good HDL.
◦Prevent abnormal heart rhythms.
◦Lower triglycerides associated with heart
disease and fight inflammation.
◦Lower blood pressure.
◦Prevent atherosclerosis (hardening and
narrowing of the arteries).
Monounsaturated fat – good sources include:
◦Olive, canola, peanut, and sesame oils
◦Avocados
◦Olives
◦Nuts (almonds, peanuts, macadamia,
hazelnuts, pecans, cashews)
◦Peanut butter
Polyunsaturated fat – good sources
include:
◦Soybean and ◦Flaxseed

safflower oil ◦Walnuts
◦Soymilk ◦Fatty fish (salmon, tuna,
◦Tofu mackerel, herring, trout,
sardines) and fish oil
OMEGA-3
Omega-3 fatty acids are a type of polyunsaturated
fat and are especially beneficial to your health.
There are different types of omega-3s: EPA and
DHA are found in fish and algae and have the most
health benefits, while ALA comes from plants and is
a less potent form of omega-3, although the body
does convert ALA to EPA and DHA at low rates.
Research has shown that a diet rich in omega-
3s may help to:
◦Prevent and reduce symptoms of depression,
ADHD, and bipolar disorder
◦Protect against memory loss and dementia
◦Reduce the risk of heart disease, stroke, and
cancer
◦Ease arthritis, joint pain, and inflammatory
skin conditions
◦Support a healthy pregnancy
◦Battle fatigue, sharpen your memory, and
balance your mood
Best sources of Omega-3
◦Anchovies • Chia seeds
◦Herring • Canola and soybean oil
◦Salmon • Walnuts
◦Mackerel • Mayonnaise
◦Sardines • Beans
Trans Fats
This is the worst type of fat since it not only
raises bad LDL cholesterol but also lowers good
HDL levels. Artificial trans fats can also create
inflammation, which is linked to heart disease,
stroke, and other chronic conditions and
contributes to insulin resistance, which increases
your risk of developing Type 2 diabetes.
In the food industry, hydrogen gas is bubbled
through oils to solidify them. During this
hydrogenation process, double bonds of
the cis– conformation in the hydrocarbon
chain may be converted to double bonds in
the trans– conformation.
Trans fat – primary sources include:
◦Commercially-baked pastries, cookies,
doughnuts, muffins, cakes, pizza
dough
◦Packaged snack foods (crackers,
microwave popcorn, chips)
◦Stick margarine, vegetable
shortening
◦Fried foods (French fries, fried chicken,
chicken nuggets, breaded fish)
◦Anything containing hydrogenated or
partially hydrogenated vegetable oil, even if
it claims to be “trans fat-free”
SATURATED FATS
While not as harmful as trans fat, saturated
fat can raise bad LDL cholesterol and too
much can negatively impact heart health, so
it’s best consumed in moderation. While
there’s no need to cut out all saturated fat
from your diet, most nutrition experts
recommend limiting it to 10% of your daily
calories.
Saturated fat – primary sources include:
◦Red meat (beef, lamb, pork)
◦Chicken skin
◦Whole-fat dairy products (milk, cream, cheese)
◦Butter
◦Ice cream
◦Lard
◦Tropical oils such as coconut and palm oil

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FATS

Unsaturated Fatty Acid

◦Soybean and ◦Flaxseed

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