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I'm starting this thread with hopes to educate anyone who is interested in nutrition and micronutrients. I'm staring with carbohydrates as a result of fear many women have of eating carbs. I will then do protein fallowed by fats.
It's a bit lengthy, something I hate to do, but I could only simplify it so much.
Nutrition 101
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism and other body functions. Since the word macro means large; micronutrient are nutrients that are needed in large amounts. We have three macronutrients that are needed- Protein, carbohydrates and fat, and each provides calories. The amount of calories that each one provides varies. Protein and carbs provides 4 calories per gram, where as fat provides 9 calories per gram. The other substance that provides calories per gram is alcohol, which provides 7 calories per gram. However, because is not required by the body for survivor, is not considered a micronutrient.
I’ll start with carbohydrates:
Carbs are the largest group of foods in nature, and therefore the largest we need for our bodies. On average 50 to 60% of our core should come from carbohydrates. They are used for many reasons. They are found in plant food only, with the exception of lactose, which is the sugar found in milk. Carbs includes all fruits, vegetables, grains, legumes, nuts, and seeds. They’re the bodies main source of energy for fuel. All of our tissues cells in our bodies use glucose, and glucose is the base form of carbs. We also use glucose in our bodies for energy. Is the only source of energy that is used by the brain. Obviously carbs are an important part of our diets. Really, non of these micronutrients should be kept out of our diets, but carbs are certainly not to be left out. Carbs are also used for our central nervous system; the kidney, brain, and all of our muscles, including the heart to function properly.
All carbs are used and broken down in the form of glucose, as I mentioned or what’s known as our blood sugar. Carbs can be stored in the muscles and the liver, to be used later on for energy. We use certain amount immediately and the rest is stored for later use. We also need carbs for intestinal health and waste elimination. (Fiber).
When talking about carbs we have to discuss the difference between what’s known as whole or refined carbohydrates.
When I talk about whole grains, what it mean is, that is a food that has not been significantly altered from the way that it occurs in nature. We also have the refined carbs or processed carbohydrates. That’s food that has undergone processing to remove the course part from it’s original form. For example, when we have whole grains such as brown rice, we have two layers, the bran and the germ, and that contains the fiber, vitamins and minerals and some phytochemicals. In the center of the grain, is the endosperm. That’s the starchy center we are familiar with, like white rice. When we refine the grain, we remove the outside layer; the bran and germ, therefore removing all the nutrition from that grade and leaving just the starchy center.
Carbs come in different classifications. They are commonly known as simple carbs or complex carbs, but these terms are not as simple as it sounds. We often say we need to eat complex carbs and avoid simple carbs, but that’s not really accurate because fruit is a simple sugar, while white bread, scientifically speaking is a complex carb, however you’ll get more nutrition by eating the fruit or the simple sugar then the white bread (however in moderation)
Simple sugars. The term means the amount of sugar molecules in a chain. So simple sugars are in two different groups. One is a Monosaccharides and that means simple sugar molecule. There are three different Monosaccharides: 1-Glucose (blood sugar), is rarely found alone in nature, is typically in complex part of our diet saccharide. The second Monosaccharide is Fructose, which is the sugar found in fruit and honey, then you have lactose, which is rarely found alone in nature and is typically part of the disaccharide. The second type of simple sugar is disaccharide, which basically means two molecules linked together. We have three of those as well. The first is maltose, which is made of two glucose put together and is formed when you eat a starch. Like when you eat a piece of bread. When you start chewing it, eventually you get a sweet flavor and that sweet flavor is actually maltose. Sucrose, which is what we commonly known as table sugar. Can be sugar beets or sugar cane. Then we have lactose. Lactose is the only sugar found in milk and is the only carbohydrate in animal product.
Complex carbohydrates come in two different forms. Oligosaccharide. Those are short chain linked together. They’re commonly in onions, legumes and some other foods. They can not be digested by human enzymes, instead can be digested by the bacteria in the large intestine. Polysaccharides, which are many sugars linked together; that’s our glycogen, starch and our fiber. Glycogen is storage form of carbohydrates in animals. When our bodies stores glucose, it stores in the form of glycogen. When a plant stores their carbohydrate, it stores in the form of starch.
Fiber: Is a type of Polysaccharide. It can not be digested by the human enzymes. We have two different types of fiber. Soluble fiber, which absorbs water and increases the weight of our stool. Typically found in oats, fruit, beans and sea weeds. Then we have insoluble fiber, which does not absorbs water. This type of fiber, increases the speed to which our stool moves out of our bodies. Typically found in wheat, rye and vegetables. So, a healthy balanced diet needs both soluble and insoluble fiber. To bulk up our stool and to move it quickly out of our bodies to keep our intestines healthy. We need fiber to promote a healthy gut. It promotes the growth of our gut flora, which is a bacteria in our large intestine. It reduces our cholesterol level; reduces the risk for colon cancer and helps us maintain a healthy weight. Diets low in fiber has been shown to cause constipation, hemorrhoids, diverticulitis, obesity, diabetes, and increases the risk for colon cancer. So, have lots of fiber in your diets.
Digestion for carbohydrates: To digest a carbohydrate in our intestinal track, depends on the complexity of the carbohydrate molecule structure. The more complex the carbohydrate, the harder the system has to work to break it down and absorb it into the blood stream . The digestive system, from the mouth to the small intestine, is designed to brake down disaccharides and polysaccharides into monosaccharides. We need to have them in the most simple forms to be able to absorb them. So the metabolism of the carbohydrate is achieved to the secretion to us known as the digestive enzymes in the gastrointestinal track, where they attack the carbohydrate and gradually covert it into simple sugars, like the glucose we need. In the mouth, we start the breakdown of carbohydrates by an enzyme called salivary amylase. When we slowed that food and it goes into the stomach, the enzymes action slows and the acid in the stomach starts to go to work to break it down, but most of the carbohydrate digestion absorption occurs in the small intestine, and that is done by an enzyme created by the pancreas, named pancreatic amylase; and that completes the breaking down of the chains of carbohydrates into their simple forms, which is glucose, which is then absorbed on the lining of the small intestine and taking into the blood stream, then transports it to the liver where is either stored or distributed to the body for use.
The speed to which carbohydrate is broken down and absorbed is determined by he carbohydrate itself. So simple sugars and refined sugars are absorbed much quicker by the body, then one that are complex and have a lot of fibers in them because that takes longer to break down. The more complex the molecule, the longer it takes to brake down, which is how fiber slows digestion of our foods.
PROTEIN:
Almost all foods contains some protein. Proteins are made of amino acids that are strong together. It should make about 15% of our daily caloric intake. We need protein for growth; especially in children and pregnant women. Protein is needed for tissues repair; is essential for our immune system function. It makes essential hormones and enzymes. Protein regulates our fluid balance and our PH balance. They are essential for collagen building. Collagen is what holds cells together and provides the framework for our bones and teeth.Protein can be used for energy when carbohydrates are not available, although is not the ideal source that our body likes to use, but it will do it, if need be.
We need protein to preserve our lean muscle mass, however is very important to know, eating protein will not build our muscles; it repair our muscles, helps maintain our muscles. The only way to build muscles, is to lift weights. So, if you think you will increase your body mass by increasing your protein, it won’t happen. You have to actually do some work and challenge the muscles by lifting weights.
Animal protein and Plant protein:
Animal protein provides B vitamins, iron zinc, (some calcium, but have no fiber and often high in cholesterol and saturated fat).
Plant protein provides fiber, iron zinc, calcium, certain phyto chemicals; typically has unsaturated fats, but does not provide any B-12. There are lots of different issues with the vegan diet and this is one of them. I’m not going to get into it, but consider to note for someone who is a vegan and does not consume animal products, they’d have to supplement with B-12, because there is no B-12 in plant protein
There’s another concern with plant protein. There’s iron in plant protein, however we do not absorb that iron as effectively as we do absorb it from the animal protein. So, if someone is very anemic, it would be difficult to absorb the iron through plant form.
Plant protein includes: Nuts, beans, legumes, soy and whole grains. Protein is made up of 20 different amino acids, 9 of which are essentials. remember, essentials meaning we have to get it from the diet, because our bodies cannot make it. Amino acids are strong together in chain, so proteins are all chains of these amino acids formed together. Our bodies does not stores excess amino acids, therefore if we eat too much protein, is either converted to energy or converted to fatty acids, which can lead to weight gain. So it is a fallacy that we can eat too much protein without gaining too much weight. That’s because we don’t store protein as protein, we have to store it as fat; if and when we eat too much of it.
There are some dangers in high protein diets. Protein breakdowns have what is called euriah (sp) and it must be eliminated by our bodies, and when that euriah is eliminated by our bodies, it pulls water. So, it actually causes water loss leading to dehydration. It also increases excretion of calcium in the urine, which can lead to kidney stones and bone loss. Long term excess protein intake may lead to kidney and liver damage. Typically, diets that are high in protein are usually lower in fruit, vegetables, fiber and high in cholesterol and saturated fats, so there are many risks with this type of diet.
The digestion of a protein requires enzymes and enzymes are crucial for all digestion. Proteins are typically in very complex molecules or chains of amino acids. The binds between these amino acids are very strong and very difficult to break down. The first it has to be done is that the bond between these amino acids need to be taught, and this process starts with our acids in our stomach, the hydrochloric acid, which what’s secreted from the gastric gland in our stomach lining. They attack the protein molecule and they start separating these chains and start breaking them down into smaller chains. Then the gastric enzyme called pepsin, starts to digest the amino acid. Digestion continues in the small intestine. The small intestine is where the majority of digestion and everything is done.
The pancreas secretes pancreatic enzymes and that further breaks down these chains of amino acids into single amino acids. Once they are broken down, they are absorbed through the lining of the small intestine into the blood stream and taken throughout the body for whatever it’s needed, for either tissue repair and the excess is converted to glucose and stored and converted to fat tissue and stored.
Please, chew your food thoroughly. Try to slow down and allow your digestion to work more efficiently.
FATS:
Although fats have received a bad reputation for causing weight gain, some fats are absolutely essential for survival. About 20-30% of our caloric intake for the day should come from healthy fats. We need fats for normal growth and development; we use fats for energy; we need fats to absorb certain vitamins. Fat soluble vitamins, such as A, D, E and K. They have to be absorbed with a fat soluble molecule. Fats cushions our organs; maintain our cells membranes; it provides taste, consistency and stability in the food we eat that are stored in our adipose tissue, which is under the skin and around the organ. It insulates the body and protects it from shock. Fats are found in meat, poultry, nuts, milk products, butters, margarine, oils, lard, fish and grains. However, the main point here are the types of fats. We have three different types of fats: Saturated: In animal products, such as meat dairy and eggs, and some plant based products, such as palm and palm kernel oils. Unsaturated: Fish oils as well as vegetable oils and nuts. and Trans fatty acid: found in commercially packaged items, such as cookies, cakes, fries and doughnuts. Both saturated and trans fatty acid has been shown to increase the risk of heart decease, increases our cholesterol levels, and harden our arteries. Saturated fats basically means all the carbon atoms are saturated with hydrogen molecule. You don’t need to understand that much, but you need to understand that these terms, saturated or unsaturated, are actually terms that means something in organic chemistry, that’s where these terms comes from. Unsaturated fats means that some of the carbon atoms have hydrogen in them.
There are two kinds of unsaturated fatty acids: Monounsaturated: Olive oil, peanut oil. Polyunsaturated fatty acids: Fish oil, corn oil and soy bean oil. There are some essential fatty acids. Essential means is essential to get in our diets because our bodies cannot produce it. We have two essential fatty acids: Omega 3 fatty acids and Omega 6 fatty acids. Omega 3 are not found wildly in the food supply; is found in fatty fish and some nuts like walnuts and flaxseeds. Omega 6 is wildly found in the food supply. Nuts, corn oil, sunflower oil, so is easy to get omega 3, but we don’t always get omega 6 in our diets.
Trans fatty acid were created to take healthy oil and solidified it to make it spreadable like butter. That’s how margarine was created. It’s a more stable fat; it means it can be heated in high temperatures and it increases the shelf life. It made every company in the world to use it for everything. Unfortunately, it raises our bad cholesterol and increases our rate for heart decease and it’s as bad if not worse then saturated fats. Anything listed on labels that says, partially hydrogenated is how we know when a food has trans fat in it.
Over consumption of fats will lead to obesity, cardio vascular decease, elevated cholesterol and triglycerides, cancer, fatty liver decease, diabetes and gull bladder decease. Because fat has more calories per gram, is very easy to over eat them and get too many calories in our diet. Although we need some fats, we need to watch how much we take in.
The digestion of fats is alot more complex then the digestion of carbohydrates or proteins, because fats does not dissolve in water, therefore is not easily broken down by a fat digestive enzymes. Fats take longer to digest then either carbs or protein. Fat digestion and absorption requires that the complex fat molecule would be broken dawn into smaller, more manageable molecules, just like the carbohydrate digestion I mentioned. Fat digestion does not begin at the mouth like carbohydrates; it begins in the small intestine. The enzymes chop-up the lipid molecule into fatty acid molecules and glycerides molecules. That’s how fatty acids are broken down. However, because fats does not dissolve in water, the fat molecules enters the first part of the small intestine in a big mass, which makes it impossible for the pancreatic enzymes to attack it. Since this enzyme is a water soluble enzyme, it can only attack the surface of the fat molecule and therefore not break it down. To overcome this, the body has something called bile. Bile is produced by the liver and secreted by the gull bladder and it enters the small intestine through what’s known as the common bio duct that’s attached to the liver and the gull bladder and it goes into the first part of the small intestine.
This Bile emulsifies that, which basically means that it disperses it into small droplets, which then becomes suspended in watery contents of the digestive tracks; and by doing this, it allows the (forgot name of enzyme) or fat digestive enzyme to gain access to fat molecules and be able to break it down into the fatty acids and glyceral; therefore being able to be absorbed in the small intestine. Now, protein and carbs are broken down and absorbed into the blood stream, but fat is a bit different. It’s first taken into the lymphatic system and eventually drains into the blood stream. The absorbed molecule are transported by the blood to the membranes of the adipose tissues of the muscles cells where they’re either stored or oxidized for energy. Since glucose rather then fat as the bodies preferred source of energy and only about 5% of our absorbed fat can be converted into glucose, a significantly portion of our fats is typically stored as body fat. THAT is the reason we don’t want to over consume fat to a great extend. Because we store it very easily in our bodies. When we have storage form of fat around our organs, that becomes a dangerous fact for heart decease and other health problems.
It's a bit lengthy, something I hate to do, but I could only simplify it so much.
Nutrition 101
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism and other body functions. Since the word macro means large; micronutrient are nutrients that are needed in large amounts. We have three macronutrients that are needed- Protein, carbohydrates and fat, and each provides calories. The amount of calories that each one provides varies. Protein and carbs provides 4 calories per gram, where as fat provides 9 calories per gram. The other substance that provides calories per gram is alcohol, which provides 7 calories per gram. However, because is not required by the body for survivor, is not considered a micronutrient.
I’ll start with carbohydrates:
Carbs are the largest group of foods in nature, and therefore the largest we need for our bodies. On average 50 to 60% of our core should come from carbohydrates. They are used for many reasons. They are found in plant food only, with the exception of lactose, which is the sugar found in milk. Carbs includes all fruits, vegetables, grains, legumes, nuts, and seeds. They’re the bodies main source of energy for fuel. All of our tissues cells in our bodies use glucose, and glucose is the base form of carbs. We also use glucose in our bodies for energy. Is the only source of energy that is used by the brain. Obviously carbs are an important part of our diets. Really, non of these micronutrients should be kept out of our diets, but carbs are certainly not to be left out. Carbs are also used for our central nervous system; the kidney, brain, and all of our muscles, including the heart to function properly.
All carbs are used and broken down in the form of glucose, as I mentioned or what’s known as our blood sugar. Carbs can be stored in the muscles and the liver, to be used later on for energy. We use certain amount immediately and the rest is stored for later use. We also need carbs for intestinal health and waste elimination. (Fiber).
When talking about carbs we have to discuss the difference between what’s known as whole or refined carbohydrates.
When I talk about whole grains, what it mean is, that is a food that has not been significantly altered from the way that it occurs in nature. We also have the refined carbs or processed carbohydrates. That’s food that has undergone processing to remove the course part from it’s original form. For example, when we have whole grains such as brown rice, we have two layers, the bran and the germ, and that contains the fiber, vitamins and minerals and some phytochemicals. In the center of the grain, is the endosperm. That’s the starchy center we are familiar with, like white rice. When we refine the grain, we remove the outside layer; the bran and germ, therefore removing all the nutrition from that grade and leaving just the starchy center.
Carbs come in different classifications. They are commonly known as simple carbs or complex carbs, but these terms are not as simple as it sounds. We often say we need to eat complex carbs and avoid simple carbs, but that’s not really accurate because fruit is a simple sugar, while white bread, scientifically speaking is a complex carb, however you’ll get more nutrition by eating the fruit or the simple sugar then the white bread (however in moderation)
Simple sugars. The term means the amount of sugar molecules in a chain. So simple sugars are in two different groups. One is a Monosaccharides and that means simple sugar molecule. There are three different Monosaccharides: 1-Glucose (blood sugar), is rarely found alone in nature, is typically in complex part of our diet saccharide. The second Monosaccharide is Fructose, which is the sugar found in fruit and honey, then you have lactose, which is rarely found alone in nature and is typically part of the disaccharide. The second type of simple sugar is disaccharide, which basically means two molecules linked together. We have three of those as well. The first is maltose, which is made of two glucose put together and is formed when you eat a starch. Like when you eat a piece of bread. When you start chewing it, eventually you get a sweet flavor and that sweet flavor is actually maltose. Sucrose, which is what we commonly known as table sugar. Can be sugar beets or sugar cane. Then we have lactose. Lactose is the only sugar found in milk and is the only carbohydrate in animal product.
Complex carbohydrates come in two different forms. Oligosaccharide. Those are short chain linked together. They’re commonly in onions, legumes and some other foods. They can not be digested by human enzymes, instead can be digested by the bacteria in the large intestine. Polysaccharides, which are many sugars linked together; that’s our glycogen, starch and our fiber. Glycogen is storage form of carbohydrates in animals. When our bodies stores glucose, it stores in the form of glycogen. When a plant stores their carbohydrate, it stores in the form of starch.
Fiber: Is a type of Polysaccharide. It can not be digested by the human enzymes. We have two different types of fiber. Soluble fiber, which absorbs water and increases the weight of our stool. Typically found in oats, fruit, beans and sea weeds. Then we have insoluble fiber, which does not absorbs water. This type of fiber, increases the speed to which our stool moves out of our bodies. Typically found in wheat, rye and vegetables. So, a healthy balanced diet needs both soluble and insoluble fiber. To bulk up our stool and to move it quickly out of our bodies to keep our intestines healthy. We need fiber to promote a healthy gut. It promotes the growth of our gut flora, which is a bacteria in our large intestine. It reduces our cholesterol level; reduces the risk for colon cancer and helps us maintain a healthy weight. Diets low in fiber has been shown to cause constipation, hemorrhoids, diverticulitis, obesity, diabetes, and increases the risk for colon cancer. So, have lots of fiber in your diets.
Digestion for carbohydrates: To digest a carbohydrate in our intestinal track, depends on the complexity of the carbohydrate molecule structure. The more complex the carbohydrate, the harder the system has to work to break it down and absorb it into the blood stream . The digestive system, from the mouth to the small intestine, is designed to brake down disaccharides and polysaccharides into monosaccharides. We need to have them in the most simple forms to be able to absorb them. So the metabolism of the carbohydrate is achieved to the secretion to us known as the digestive enzymes in the gastrointestinal track, where they attack the carbohydrate and gradually covert it into simple sugars, like the glucose we need. In the mouth, we start the breakdown of carbohydrates by an enzyme called salivary amylase. When we slowed that food and it goes into the stomach, the enzymes action slows and the acid in the stomach starts to go to work to break it down, but most of the carbohydrate digestion absorption occurs in the small intestine, and that is done by an enzyme created by the pancreas, named pancreatic amylase; and that completes the breaking down of the chains of carbohydrates into their simple forms, which is glucose, which is then absorbed on the lining of the small intestine and taking into the blood stream, then transports it to the liver where is either stored or distributed to the body for use.
The speed to which carbohydrate is broken down and absorbed is determined by he carbohydrate itself. So simple sugars and refined sugars are absorbed much quicker by the body, then one that are complex and have a lot of fibers in them because that takes longer to break down. The more complex the molecule, the longer it takes to brake down, which is how fiber slows digestion of our foods.
PROTEIN:
Almost all foods contains some protein. Proteins are made of amino acids that are strong together. It should make about 15% of our daily caloric intake. We need protein for growth; especially in children and pregnant women. Protein is needed for tissues repair; is essential for our immune system function. It makes essential hormones and enzymes. Protein regulates our fluid balance and our PH balance. They are essential for collagen building. Collagen is what holds cells together and provides the framework for our bones and teeth.Protein can be used for energy when carbohydrates are not available, although is not the ideal source that our body likes to use, but it will do it, if need be.
We need protein to preserve our lean muscle mass, however is very important to know, eating protein will not build our muscles; it repair our muscles, helps maintain our muscles. The only way to build muscles, is to lift weights. So, if you think you will increase your body mass by increasing your protein, it won’t happen. You have to actually do some work and challenge the muscles by lifting weights.
Animal protein and Plant protein:
Animal protein provides B vitamins, iron zinc, (some calcium, but have no fiber and often high in cholesterol and saturated fat).
Plant protein provides fiber, iron zinc, calcium, certain phyto chemicals; typically has unsaturated fats, but does not provide any B-12. There are lots of different issues with the vegan diet and this is one of them. I’m not going to get into it, but consider to note for someone who is a vegan and does not consume animal products, they’d have to supplement with B-12, because there is no B-12 in plant protein
There’s another concern with plant protein. There’s iron in plant protein, however we do not absorb that iron as effectively as we do absorb it from the animal protein. So, if someone is very anemic, it would be difficult to absorb the iron through plant form.
Plant protein includes: Nuts, beans, legumes, soy and whole grains. Protein is made up of 20 different amino acids, 9 of which are essentials. remember, essentials meaning we have to get it from the diet, because our bodies cannot make it. Amino acids are strong together in chain, so proteins are all chains of these amino acids formed together. Our bodies does not stores excess amino acids, therefore if we eat too much protein, is either converted to energy or converted to fatty acids, which can lead to weight gain. So it is a fallacy that we can eat too much protein without gaining too much weight. That’s because we don’t store protein as protein, we have to store it as fat; if and when we eat too much of it.
There are some dangers in high protein diets. Protein breakdowns have what is called euriah (sp) and it must be eliminated by our bodies, and when that euriah is eliminated by our bodies, it pulls water. So, it actually causes water loss leading to dehydration. It also increases excretion of calcium in the urine, which can lead to kidney stones and bone loss. Long term excess protein intake may lead to kidney and liver damage. Typically, diets that are high in protein are usually lower in fruit, vegetables, fiber and high in cholesterol and saturated fats, so there are many risks with this type of diet.
The digestion of a protein requires enzymes and enzymes are crucial for all digestion. Proteins are typically in very complex molecules or chains of amino acids. The binds between these amino acids are very strong and very difficult to break down. The first it has to be done is that the bond between these amino acids need to be taught, and this process starts with our acids in our stomach, the hydrochloric acid, which what’s secreted from the gastric gland in our stomach lining. They attack the protein molecule and they start separating these chains and start breaking them down into smaller chains. Then the gastric enzyme called pepsin, starts to digest the amino acid. Digestion continues in the small intestine. The small intestine is where the majority of digestion and everything is done.
The pancreas secretes pancreatic enzymes and that further breaks down these chains of amino acids into single amino acids. Once they are broken down, they are absorbed through the lining of the small intestine into the blood stream and taken throughout the body for whatever it’s needed, for either tissue repair and the excess is converted to glucose and stored and converted to fat tissue and stored.
Please, chew your food thoroughly. Try to slow down and allow your digestion to work more efficiently.
FATS:
Although fats have received a bad reputation for causing weight gain, some fats are absolutely essential for survival. About 20-30% of our caloric intake for the day should come from healthy fats. We need fats for normal growth and development; we use fats for energy; we need fats to absorb certain vitamins. Fat soluble vitamins, such as A, D, E and K. They have to be absorbed with a fat soluble molecule. Fats cushions our organs; maintain our cells membranes; it provides taste, consistency and stability in the food we eat that are stored in our adipose tissue, which is under the skin and around the organ. It insulates the body and protects it from shock. Fats are found in meat, poultry, nuts, milk products, butters, margarine, oils, lard, fish and grains. However, the main point here are the types of fats. We have three different types of fats: Saturated: In animal products, such as meat dairy and eggs, and some plant based products, such as palm and palm kernel oils. Unsaturated: Fish oils as well as vegetable oils and nuts. and Trans fatty acid: found in commercially packaged items, such as cookies, cakes, fries and doughnuts. Both saturated and trans fatty acid has been shown to increase the risk of heart decease, increases our cholesterol levels, and harden our arteries. Saturated fats basically means all the carbon atoms are saturated with hydrogen molecule. You don’t need to understand that much, but you need to understand that these terms, saturated or unsaturated, are actually terms that means something in organic chemistry, that’s where these terms comes from. Unsaturated fats means that some of the carbon atoms have hydrogen in them.
There are two kinds of unsaturated fatty acids: Monounsaturated: Olive oil, peanut oil. Polyunsaturated fatty acids: Fish oil, corn oil and soy bean oil. There are some essential fatty acids. Essential means is essential to get in our diets because our bodies cannot produce it. We have two essential fatty acids: Omega 3 fatty acids and Omega 6 fatty acids. Omega 3 are not found wildly in the food supply; is found in fatty fish and some nuts like walnuts and flaxseeds. Omega 6 is wildly found in the food supply. Nuts, corn oil, sunflower oil, so is easy to get omega 3, but we don’t always get omega 6 in our diets.
Trans fatty acid were created to take healthy oil and solidified it to make it spreadable like butter. That’s how margarine was created. It’s a more stable fat; it means it can be heated in high temperatures and it increases the shelf life. It made every company in the world to use it for everything. Unfortunately, it raises our bad cholesterol and increases our rate for heart decease and it’s as bad if not worse then saturated fats. Anything listed on labels that says, partially hydrogenated is how we know when a food has trans fat in it.
Over consumption of fats will lead to obesity, cardio vascular decease, elevated cholesterol and triglycerides, cancer, fatty liver decease, diabetes and gull bladder decease. Because fat has more calories per gram, is very easy to over eat them and get too many calories in our diet. Although we need some fats, we need to watch how much we take in.
The digestion of fats is alot more complex then the digestion of carbohydrates or proteins, because fats does not dissolve in water, therefore is not easily broken down by a fat digestive enzymes. Fats take longer to digest then either carbs or protein. Fat digestion and absorption requires that the complex fat molecule would be broken dawn into smaller, more manageable molecules, just like the carbohydrate digestion I mentioned. Fat digestion does not begin at the mouth like carbohydrates; it begins in the small intestine. The enzymes chop-up the lipid molecule into fatty acid molecules and glycerides molecules. That’s how fatty acids are broken down. However, because fats does not dissolve in water, the fat molecules enters the first part of the small intestine in a big mass, which makes it impossible for the pancreatic enzymes to attack it. Since this enzyme is a water soluble enzyme, it can only attack the surface of the fat molecule and therefore not break it down. To overcome this, the body has something called bile. Bile is produced by the liver and secreted by the gull bladder and it enters the small intestine through what’s known as the common bio duct that’s attached to the liver and the gull bladder and it goes into the first part of the small intestine.
This Bile emulsifies that, which basically means that it disperses it into small droplets, which then becomes suspended in watery contents of the digestive tracks; and by doing this, it allows the (forgot name of enzyme) or fat digestive enzyme to gain access to fat molecules and be able to break it down into the fatty acids and glyceral; therefore being able to be absorbed in the small intestine. Now, protein and carbs are broken down and absorbed into the blood stream, but fat is a bit different. It’s first taken into the lymphatic system and eventually drains into the blood stream. The absorbed molecule are transported by the blood to the membranes of the adipose tissues of the muscles cells where they’re either stored or oxidized for energy. Since glucose rather then fat as the bodies preferred source of energy and only about 5% of our absorbed fat can be converted into glucose, a significantly portion of our fats is typically stored as body fat. THAT is the reason we don’t want to over consume fat to a great extend. Because we store it very easily in our bodies. When we have storage form of fat around our organs, that becomes a dangerous fact for heart decease and other health problems.
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