FATS

• Fats are organic compounds made up of carbon, hydrogen, and oxygen
• Fats belong to a group of substances called lipids and can be in liquid or solid form
• All fats are combinations of saturated and unsaturated fatty acids
• Lipids are organic, carbon-containing compounds that are hydrophobic and lipophilic
• 1g of fat provides 9 kcal of energy
• Categories of lipids include: fatty acids, triglycerides, phospholipids, sterols, and fat-soluble vitamins
• Fatty acids consist of short-chain, medium-chain, and long-chain fatty acids
• Saturated fatty acids have no double bonds, while unsaturated fatty acids have one or more double bonds
• Saturated fatty acids are found in animal products, hydrogenated vegetable fats, and tropical oils, solid at room temperature, and unhealthy
• Monounsaturated fatty acids are healthy, found in olive oil, canola oil, almonds, and avocado
• Polyunsaturated fatty acids are essential for the body, found in plant oils, and too much can promote cancer
• Essential fatty acids like linoleic acid and alpha-linolenic acid are found in plant oils and foods
• Trans-fatty acids are manufactured fats created during hydrogenation and can be dangerous for the heart and may pose a risk for certain cancers
• Triglycerides are simple lipids, the most common type of fat in the human body, and serve as a major energy reserve
• Phospholipids contain glycerol, fatty acids, and a phosphate group, are synthesized by the body, and are components of cell membranes
• Sterols are hydrocarbons found in animal products, with cholesterol being important but can lead to plaque buildup and heart disease if consumed in excess
• Lipids serve as an important source of energy, energy reserve, protection for organs, carriers of substances, and play a role in food sensory qualities
• Digestion of dietary lipids occurs predominantly in the small intestine, where pancreatic lipase breaks down fatty acids
• Transport forms of lipids include chylomicrons, VLDL, LDL, and HDL, with different roles in lipid transport in the body
• LDL is known as 'bad' cholesterol and can accelerate atherosclerosis, while HDL helps clear excess LDL from the bloodstream
• The LDL/HDL ratio can be used to evaluate susceptibility to atherosclerosis, with specific blood cholesterol level interpretations
• Recommendations for fat intake include focusing on unsaturated fats, limiting saturated fats, and following an acceptable macronutrient distribution range
• Lipids play roles in health and disease, including obesity, cardiovascular disease, and potentially cancer