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Lipids

Lipid is chemical term for fat.

95% of dietary fat comes from triglyceride which is the major form of lipid in food & in the body
Phospholipids allow water & fats to mix
Sterols form cholesterol, vitamin D, sex hormones, cortisol (stress hormone).

Lipids have methyl group (or omega) at one end and acid group at the other end.
Saturated fats have no double bonds.
Monounsaturated fats have one double bond.
Polyunsaturated fats have more than one double bond.
- Omega 6 fatty acid has the first double bond at 6th carbon from methyl end.
- Omega 3 fatty acid has the first double bond at 3rd carbon from methyl end.

We primarily use Canola oil which has the lowest monounsaturated fat and significant amount of omega 3 (ALA).

Other sources relevant to me:
Saturated: cheese, whole milk, coffee creamer
Monounsaturated: Canola, peanut butter, almonds, pecans
Polyunsaturated:walnuts, sunflower seeds, flax, salad sressing

Avoid transfats (in bakery) altogether. Transfats increase blood cholesterol and CVD risks.

<10% kcals should be from saturated fats (i.e., <20 g).


 

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