2.1.3

Fats

Test yourself

Why Do We Need Fats?

We need fats for the following reasons:

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Provide energy

  • Fats are concentrated energy sources.
    • We get double the amount of energy per gram of fat than we do per gram of carbohydrate or protein.
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Cholesterol

  • We use fat to form cholesterol.
  • Cholesterol - a vital component of cell membranes.
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Source of vitamins

  • Fats contain vitamins A, D, E and K (in fat-soluble form).
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Provide insulation

  • Fat helps us to keep warm by creating an insulating layer beneath the skin.
    • Our bones and our organs are protected by these layers.

Saturated and Unsaturated Fats

Triglycerides make up fats. Triglycerides are esters formed from fatty acids and glycerol.

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Saturated and unsaturated fatty acids

  • Fatty acids are chains of carbon atoms bonded to hydrogen atoms.
  • There are two types:
    • Saturated fatty acids - contain single C-C bonds only.
    • Unsaturated fatty acids - contain one or more C=C double bond.
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Saturated and unsaturated fats

  • During digestion, the human body breaks down fat into fatty acids.
  • If there are more saturated fatty acids, it's a saturated fat.
  • If there are more unsaturated fatty acids, it's an unsaturated fat.
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Saturated fats

  • Saturated fats are unhealthier than unsaturated fats.
  • Eating lots of saturated fat can raise cholesterol levels and put us at greater risk of heart disease.
  • We mostly get saturated fats from animal sources, like beef and dairy sources. Palm oil is an example of a plant-based source.
  • At room temperature, saturated fats tend to be solid.
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Unsaturated fats

  • Unsaturated fats are the healthier of the two.
  • We mostly get unsaturated fats from vegetable sources with high-fat content, like pecans, pumpkin seeds and avocados.
  • At room temperature, unsaturated fats tend to be soft or liquid.
  • There are two types of unsaturated fats:
    • Monounsaturated - have one C=C double bond. We get them from hazelnuts and avocados among other things.
    • Polyunsaturated - have two or more C=C double bonds. We get them from walnuts and flax seeds among other things.
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Lowering cholesterol

  • Research shows that a person can lower their cholesterol by eating unsaturated fats instead of saturated fats.

How Much Fat Do We Need?

Our bodies need enough fat to work properly. But too much fat in the diet can be harmful.

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Dietary reference values

  • Government guidelines - less than 35% of our daily food energy intake.
    • Less than 11% should come from saturated fat.
  • Average adult - around 70g of fat per day.
    • No more than 20g of this should be saturated fat.
  • The majority of UK residents consume more fat than this.
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Consequences of too much fat

  • Gaining weight.
  • Obesity, which can lead to type 2 diabetes.
  • Excess saturated fat can raise cholesterol levels.
    • Cholesterol restricts the flow of blood around the body by clogging up blood vessels.
    • A person will be more likely to suffer from high blood pressure, shortage of breath or coronary heart disease.
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Consequences of too little fat

  • Vitamin deficiency, as the body doesn't get enough of the fat-soluble vitamins A, D, E and K.
    • Thinner fat layers beneath the skin for protection. So bones may bruise more easily if knocked.
  • Less insulation.
  • If someone isn't eating enough carbohydrates, the body will resort to using fat stores to get energy. The person may lose weight if they're not eating enough fat.

Jump to other topics

1Food Preparation Skills

1.1Food Preparation Skills

1.1.1General Practical Skills

1.1.2Knife Skills

1.1.3Preparing Fruit, Vegetables & Using Equipment

1.1.4Cooking Methods: Prepare, Shape & Combine

1.1.5Sauce Making, Tenderising & Marinating

1.1.6Dough & Pastry

1.1.7Shaping & Finishing Dough

1.1.8Raising Agents & Mixtures

1.1.9End of Topic Test - Food Preparation Skills 1

2Food, Nutrition & Health

2.1Macronutrients

2.1.1Proteins

2.1.2Proteins 2

2.1.3Fats

2.1.4Carbohydrates

2.1.5Carbohydrates 2

2.2Micronutrients

2.2.1Fat-Soluble Vitamins

2.2.2Water-Soluble Vitamins

2.2.3Minerals & Water

2.2.4Minerals & Water 2

2.2.5End of Topic Test - Macro & Micronutrients

2.3Nutritional Needs & Health

2.3.1Informed Choices for a Balanced Diet

2.3.2Informed Choices for a Balanced Diet 2

2.3.3Energy Needs

2.3.4Nutritional Analysis

2.3.5Diet Modifications

2.3.6Diet-Related Problems

2.3.7Diet-Related Problems 2

2.3.8End of Topic Test - Nutritional Needs & Health

3Food Science

3.1Cooking of Food & Heat Transfer

3.1.1Reasons for Cooking & Heat Transfer

3.1.2Water-Based Cooking Methods

3.1.3Fat-Based Cooking Methods

3.1.4Dry Cooking Methods

3.1.5Dry Cooking Methods 2

3.2Functional & Chemical Properties of Food

3.2.1Proteins & Carbohydrates

3.2.2Fats & Oils

3.2.3Raising Agents

3.2.4End of Topic Test - Food Science

4Food Safety

4.1Food Spoilage & Contamination

4.1.1Microorganisms & Signs of Food Spoilage

4.1.2Enzymes & Signs of Food Spoilage

4.1.3Food Poisoning

4.1.4Bacterial Contamination

4.1.5Microorganisms in Food Production

4.2Principles of Food Safety

4.2.1Temperature Control

4.2.2Ambient Foods & Food Labels

4.2.3Preparing, Cooking & Serving Food

4.2.4End of Topic Test - Food Safety

5Food Choice

5.1Factors Affecting Food Choice

5.1.1Factors Which Influence Food Choice

5.1.2Food Choices

5.1.3Religious Food Choices

5.1.4Food Labels

5.1.5Mandatory Food Labels

5.1.6Optional Food Labels

5.1.7Marketing Influences

5.1.8End of Topic Test - Food Choice

5.2British & International Cuisines

5.2.1British Cuisine

5.2.2Japanese Cuisine

5.2.3Japanese Ingredients & Dishes

5.2.4Spanish Cuisine

5.2.5Spanish Ingredients & Dishes

5.3Sensory Evaluation

5.3.1Taste Receptors & Olfactory Systems

5.3.2Sensory Testing Methods

5.3.3Sensory Testing Methods 2

5.3.4End of Topic Test - Cuisines & Senses

6Food Provenance

6.1Environmental Impact & Sustainability of Food

6.1.1Food Sources - Intensive & Organic Farming

6.1.2Food Sources - Genetically Modified Crops

6.1.3Food Sources - Reared Food

6.1.4Food Sources - Caught Food

6.1.5Food & The Environment

6.1.6Food & The Environment 2

6.1.7Sustainability of Food

6.1.8Sustainability of Food 2

6.1.9End of Topic Test - Environmental Impacts

6.2Food Processing & Production

6.2.1Primary Food Processing

6.2.2Primary Food Processing 2

6.2.3Secondary Food Processing

6.2.4Fortification

6.2.5Additives

6.2.6End of Topic Test - Food Processing & Production

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Proteins 2

Carbohydrates