LIPIDS BASICS: FATS,

OILS, in FOODS and

HEALTH
Socorro Milagros C. Alcancia, RND, PhD
Fats, Oils, Phospholipids and Sterols
Fats and oils belong to the class of organic compounds called lipids that are fatty acids or their derivatives. Aside
from fats and oils, lipids also include phospholipids, such as lecithin that is found in eggyolk, cholesterol and other
sterols. Types of lipids includes HDL, LDL, cholesterol, essential fatty acids, lecithin, mono and polyunsaturated
fatty acids, omega 3 fatty acids, phospholipids, saturated fatty acids, sterols, trans fats, triglycerides. Lipids have
been both implicated in disease and praised for their roles in disease protection and management. In excess,
lipids contribute to obesity, but some are essentials to the diet and defend the human body against diseases.
Lipids are all encompassing term for a family of fats, oils, phospholipids such as lecithin and sterols.
Fats are solid at room temperature. Animal fats are found in foods such as bacon, sausages, butter, cheese, eggs,
ice cream and meats. Vegetable fats are found in foods such as avocado, coconut, margarine, nuts, olives, p/b an
seeds.
Oils are liquid at room temperature. Oils include cooking oils such as canola, corn, olive and flavoring oils such as
hazelnut, sesame oil walnuts.
Phospholipids such as lecithin are lipids that also contain the mineral phosphorus.
Lecithin is naturally found in eggyolk, nuts and seed and soybeans and also made commercially
Sterols occur naturally in animal foods as cholesterol and in plant foods as phytosterols. They can also be made
commercially.
Fats, Oils…
Triglycerides are the main form of lipids(fat) that is found in the body
and in food. A triglycerides is made of a molecule of glycerol, which
provides the backbone structure for three fatty acids.

G +
L Fatty Acid
Y
C + Fatty Acid =
E TRIGLYCERIDES
R
O + Fatty acid
l
Fats, oils,
The fatty acids in a triglycerides can be un saturated or saturated. Unsaturated fatty acids have one or more gaps within their
chemical structures that are unsaturated, which means that their chemical bonds are not saturated or filled. This is a good
feature, since the unsaturated fatty acid can be break down at these points, which is desirable for digestion and overall
health. If there is one points of unsaturation, this is called a monounsaturated fatty acids. If there are many points of
unsaturation, this is called a polyunsaturated fatty acids . Monounsaturated fatty acids are more stable than polyunsaturated
fatty acids.
Monounsaturated fatty acids are mostly found in vegetable oils, such as canola, olive, peanuts, avocado, nuts.
Polyunsaturated fatty acids are mostly found in vegetable oils such as safflower, soybean and sunflower, fatty fish
Saturated fatty acids are more difficult to undo during digestion and are risk factor in CVD. These are mostly found in animal
foods, but they are also found in foods that contains tropical oils such as coconut or palm oil.
Transfatty acids are formed when oils are hydrogenated or changed into saturated solid fats such as margarine. Unsaturated
fatty acids become saturated with the addition of hydrogen through trans bonds. This process of hydrogenation makes fatty
acids with trans fat difficult for the body to eliminate. Trans fats have been implicated as a risk factor in CVD
Essential fatty acids cannot be made by the body in needed amounts, so they must be consumed in the diet. They are
classified as Omega -3 and omega- fatty acids. The latter are found mainly in fish and fish oils, and omega 6 fatty acids are
abundant in plants and plant oils. The former are abundant in plants and plant oils. The omega 3 fatty acids have distinct
health benefits. They help reduce inflammation in the body which is associated with disease. Some omega 6 fatty acids tend
to promote inflammation. A balance of omega 3 and 6 fatty acids is recommended. Linolenic acid is an example of omega 3
and linoleic acid is in omega 6 fatty acids .
Phospholipids such as lecithin, serve to emulsify or help break down, other lipids. They also provide the major structural
component within cell membranes. Phospholipids are found in eggyolk, liver, peanuts, soy beans and wheat germ.
Fats, oils
It has been demonstrated that saturated, trans fatty and dietary cholesterol raise low density lipoprotein (LDL) which increases the risk of CVD> it
suggests that the unhealthy effect of trans fatty acids are principally due to the hydrogeneration process and that tarns fats that are naturally found
in foods such as saturated fats. The process of hydrogenation converts unsaturated fatty acids into saturated fatty acid by bonding hydrogen atoms
and either partially hydrogenating them. In hydrogenation, a liquid oil can be converted into a tub of soft margarine or a solidstick margarine. The
bonds cab ne one or two configurations: cis and trans. The trans configuration costs less energy and was prevalent in the food industry until its roles
in increases blood cholesterol and CVD were identified. The food industry is investigating to trans fatty acids. Some options include animal fats,
butter, coconut oil, fully hydrogenated vegetable oil, interestification, liquid veg oils from advanced oil seeds, nonfats, palm oils and traditional
liquid oils.
Animal fats do not all contains saturates fatty acids. For example, lard contains equal amount of monounsaturated and saturated fatty acids. Plus,
lard is very low in myristic acid, a saturated fatty acid that has been implicated with increased LDL-cholesterol and risk of CVD.
Butter contains small amounts of the saturated fatty acid and lauric acid, which is also found in coconut oil and milk. Butter is also a good source of
conjugated linoleic acid(CLA), a natural PUFA .
Coconut oil is also a good source of lauric acid, medium chain fatty acids and antioxidants with anti inflammatory properties. MCFA do not require
energy for absorption, utilization or storage, so they are useful for people who have digestive problems.
Fully hydrogenated vegetable oils are fully saturated through conversion into solid or semi solid fats, but they do not contain trans fat. The main
fatty acid in these oils is usually stearic acid. Stearic acid is associated with lowered LDL, cholesterol. Fully hydrogenated vegetable oils can be
blended with un hydrogenated vegetable oils to yield desirable desirable properties. Interestification rearranges the fat molecules of oils without
aiding hydrogen, so very few trans fats are produced.
Selective breeding changes plants and the seeds they produce so the resulting products have desirable characteristics. Selective breeding is not
genetic modification. An example of selective breeding is soybeans that have been bred with a veery low level of alpha linoleic acid (ALA). At this
low level, hydrogenation is not required.
Fats, oils
Nonfat have texture and mouth feel that replicate, fat and imitate some of
its physical properties. As a result, some nonfats may be able to replace
some or all of the fat in a food products.
Palm oil, like coconut oil, contains natural saturated fatty acids, particularly
palmitic acid.
Liquid vegetable oils such as canola/rapeseed, corn, olive or soy oil, might
provide beneficial however, canola/ rapeseed, soy oil may contain up to
5% trans fatty acids formed during the processing of alpha linoleic acid.
 Omega 3 and omega 6 fatty acids
High amount of the essential fatty acids: eicosapentaenoic acid(EPA) and
docosahexaenoic acid(DHA) were present in their blood. Both are mainly found in oily,
cold water fish such as herring, mackerel, salmon and sardines. These EFA may protect
the brain, eyes and heart and are important in normal growth and development .
Dried cloves and oregano, flaxseeds and mustard seeds, green leafy plants, soybeans,
walnuts and wheat germ contains the EFA alpha-linoleic acid(ALA).
Omega 6 fatty acids are also essential fatty acids. They are PUFA that function to
maintain bone healthy and the reproductive system, regulate metabolism and
stimulate hair and skin growth.
 • Functions of lipids in the human body in health and
disease. Lipids are found in very cell membrane.
They serve to cushion the body and protect it from
injury. They insulate the body to help keep to warm
or cool as needed. Lipids help to keep the skin and
hair lubricated. They transport the essential fat-
Roles of soluble Vits ADEK and essential fatty acids. One of
the most important functions is the provision of
Lipids energy. Each gram provides 9cal more than twice
that of CHO or HON. Lipids also provide a storage
form of energy for times of need.
• Lipids provide satiety, or satisfaction through their
aroma, taste and texture. When fats and oils are
eliminated in cooking and baking, the final product
can be tasteless.
Seatwork/
Assignment
• Discuss briefly the lipid digestion, starts from the mouth until
excretion.
• Discuss the absorption of Long chain fatty acids including the LDL,
HDL, VLDL; High-density lipoproteins.
• Discuss the metabolism of lipids
• Discuss briefly the lipid storage.