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Note
World Health Organisation indicated on 5 March2014 that keeping one’s simple sugar (mono and disaccharides) consumption to less than 5 % of daily calories (ie less than about 6 teaspoons of sugar) has added health benefits compared to keeping one’s simple sugar (mono and disaccharides) consumption than 10 % of calories.
This refers to all simple sugars whether they are added (pop, cakes) or naturally (e.g. honey, fruit) occurring.
Note
Lecture 23- 6 March 2015
Lipids continued
Fats Why are lipids important from a nutritional perspective ? Blood free fatty acids-if elevated concentration then greater risk of type II diabetes
Blood triglycerides – if elevated concentration then greater risk of heart disease
Blood cholesterol- if elevated concentration then greater risk of heart disease
Lipoproteins -lipids are insoluble in water
-need protein and phospholipid coat to be transported around in body blood (water a problem)
Lipoproteins continued
-good cholesterol-high density lipoprotein cholesterol
-bad cholesterol –low density lipoprotein cholesterol
-very low density lipoprotein- carry mostly triglyceride in fasting state
-chylomicrons-carry triglyceride - only post-prandially
Atherosclerosis- how does it work ?
LDL- pumps cholesterol into arterial wall
HDL- pumps cholesterol out of arterial wall
Triglycerides make the LDL more aggressive in pumping cholesterol into the arterial wall
Eating lipids-it’s a good news/bad news story
-saturated fats (12, 14 and 16 carbon fatty acids are the really bad ones in terms of raising concentrations of bad cholesterol)
Eating lipids-it’s a good news/bad news story
-trans fats-lower good cholesterol and raise
bad cholesterol in the blood plasma
Eating lipids-it’s a good news/bad news story
replacing saturated fats with monounsaturated fats lower concentrations of blood plasma triglycerides, cholesterol and bad cholesterol
Eating lipids
-it’s a good news/bad news story
replacing saturated fats with polyunsaturated fats lowers concentrations of blood plasma triglycerides, cholesterol and bad cholesterol
Eating lipids
-it’s a good news/bad news story
Omega 3s- lower platelet stickiness -lower triglycerides in blood plasma -oily fish (eg salmon, trout, arctic char) two –three servings a week -too much- bleed out - no more than 3 grams a day of fish omega 3 fatty acids without medical supervision
Eating lipids-it’s a good news/bad news story
Keep lipids to 20-35 % or less of total dietary energy intake
-this means ? kcal of fat per day for a 2000 kcal diet-why?
Keep saturated fatty acids to less than 10 % or less of total dietary energy intake- why? To accomplish these fat goals follow Canada’s food guide
Fats in foods and other sources
Saturated fat foods
-meats (especially red meats and pork)
-fried foods -dairy products
Fats in foods and other sources
Monounsaturated fat foods
Omega 9 –oleic acid is the major fatty acid of interest nutritionally
at this point in time
-olives-olive oil -canola oil
Fats in foods and other sources Polyunsaturated foods
-corn -corn oil-most plant products-deep sea or cold water fish-why?
-arctic char-salmon
-trout
Fats in foods and other sourcesOmega 3 -alpha-linolenic acid (ALA) -flax seed oil
-canola seed oil -black currant seed oil
-humans make eicosapentaenoic acid and docosahexaenoic acid from
alpha-linolenic acid-but SLOWLY -eicosapentaenoic acid-fish and algae
-docosahexaenoic acid- fish and algae
Concept of functional foods versus a nutraceutical -a functional food is a food that contains one or more molecules that do not have a traditional nutrient role but yet confer a therapeutic advantage
-a therapeutic advantage means preventing or partially preventing or curing or partially curing a disease
-eg flax bread fish
garlic (not used for lipid composition to date)
-a nutraceutical is a concentrate of one or more molecules of a plant or animal-these one or more molecules may not have a traditional nutrient role but yet confer a therapeutic advantage -eg fish oil canola oil allicin (not a lipid) –allicin found in garlic
Thus the lipids can be found in food, a functional food or a nutraceutical
When we get to diseases we will talk more about lipids and their role in specific diseases
-arthritis-heart disease
(atherosclerosis)-stroke-type I diabetes-type II diabetes-cancer