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Fats 1
 Fats

Fats are made up of : carbon, hydrogen, oxygen.

Functions of fats:
• Provides energy (1 gram = 9 kcal)
 Dietary Fats

• Triglycerides:
Predominant fat in food is in the form of triglycerides.

• Food Sources:
Butter, ghee, coconut oil, cream, meat, egg, paneer,
avocado, nuts.
 Dietary Cholesterol and
Phospholipids
• Phospholipids and cholesterol are also present in
certain foods in small amounts.

• These do not contribute to energy production.

 Fat digestion and absorption
Dietary fat (triglycerides) Emulsification of fat by bile salts

1. Bile is produced in the liver, stored in the Multiple

Small gallbladder and released into the small intestine to aid in Triglycerides
Intestine the digestion of triglycerides.

Emulsion of
Bile salts
tiny fat droplets

2. The enzyme pancreatic lipase is produced by the

pancreas and released into the small intestine to
break down triglycerides into fatty acids and glycerol.

3. Synthesis of triglycerides packaged into chylomicrons

4. The job of the chylomicrons formed in the small

intestine is to deliver the triglycerides primarily to the
Liver
liver.
 Utilization of triglyceride

• Dietary fat (triglycerides) is received by the liver

through the chylomicrons.

• A triglyceride is composed of 3 fatty acids and 1

glycerol.

• The three energy compounds that we get are:

1. Fatty Acids
2. Ketone bodies formed from fatty acids.
3. Glucose formed from Glycerol.
 Classification of fatty acids

Degree of Chain length / number of

saturation carbon atoms
 Classification of fatty acids
based on degree of saturation

Saturated Fatty Acids (SFA) Unsaturated fatty acids

Carbon chain is completely full (saturated) Carbon chain is not full with
with hydrogen atoms. hydrogen atoms.

Mono Unsaturated Fatty Acids (MUFA)

Have 1 double bond between carbon atoms in
the carbon chain.

Omega - 9 fatty acids Poly Unsaturated Fatty Acids (PUFA)

The only double bond appears between 9th and Have 2 or more double bonds between carbon
10th carbon atom from the omega end. atoms in the carbon chain.

Omega - 3 fatty acids Omega - 6 fatty acids

The first double bond appears The first double bond appears
between 3rd and 4th carbon between 6th and 7th carbon atom
atom from the omega end. from the omega end.
Structure of a fatty acid
(Lauric acid)
Structure of fatty acids
Structure of a triglyceride

Glycerol 3 Fatty acid chains

 Predominant fatty acid
composition of various sources

Monounsaturated Polyunsaturated Polyunsaturated

Saturated
Types of fatty acids fatty acids fatty acids fatty acids
fatty acids
(Omega - 9) (Omega - 3 ) (Omega - 6)

Chicken, egg,
Fish,
Fat present as part of meat, milk & Peanuts,
walnuts, Oilseeds
food itself milk olives
flaxseeds
products

Fats added or Olive oil, Safflower oil,

Fish oil,
consumed separately Butter, ghee, mustard oil sunflower oil, corn
algal oil
coconut oil groundnut oil, rice oil,
bran oil soybean oil
 Good to know -
Fatty acid composition
of edible fats / oils
Monounsaturated Polyunsaturated Polyunsaturated
Saturated fatty
Fat / Oil fatty acids fatty acids fatty acids
acids (%)
(Omega 9) (%) Omega 6 (%) Omega 3 (%)

Coconut Oil 89.5 7.8 2.0

Butter / Ghee 69.4 28 2.5
Olive Oil 14.8 74.5 10.0
Mustard Oil 10.7 56.0 18.1 14.5
Groundnut Oil 20.9 49.3 29.9
Palm Oil 46.3 43.7 10.0
Palmolein 47.7 41.4 10.3 0.3
Rice bran Oil 22.1 41.0 34.3 1.4
Safflower Oil 10.7 16.7 73.5
Sunflower Oil 9.1 25.1 66.2
Corn Oil 12.7 29.6 57.4
Soybean Oil 13.1 28.9 50.7 6.5
Gingelly Oil 13.7 41.2 44.5
 Stability of dietary fats

Monounsaturated Polyunsaturated Polyunsaturated

Nature Saturated
Fatty Acids Fatty Acids Fatty Acids
of Fats Fatty Acids
(Omega 9) (Omega 3) (Omega 6)

Stability Stable Stable Highly unstable Unstable

Cooking medium should be rich in saturated fatty acids

 Classification of fatty acids
based on chain length / number
of carbon atoms
Types of fatty Short chain fatty Medium chain fatty Long chain fatty acids
acids acids acids

Number of Less than 6 6 – 12 13 or more

carbon atoms
Caproic acid (C6), Stearic acid (C18),
Acetic acid (C2)
Names of Fatty Caprylic acid (C8), Oleic acid (C18),
acids Butyric acid (C4)
Capric acid (C10), Linoleic acid (C18),

Lauric acid (C12) Linolenic acid (C18)

Sources Example: Acetic acid in Example: Lauric acid in Example: Stearic acid in ghee
vinegar coconut oil and butter

Long chain fatty acids are generally predominant in the fats/triglycerides that we consume
 Digestion of medium chain
fatty acids and long chain
fatty acids

MEDIUM CHAIN FATTY ACIDS LONG CHAIN FATTY ACIDS

Enter mitochondria without help of Need Carnitine for entry into

Carnitine mitochondria

Do not require bile acids for

Require bile acids for absorption
absorption

Do not depend on pancreatic lipase for Depend on pancreatic lipase for

absorption absorption
 Trans fats

• Are made from vegetable oils and also called as

“Hydrogenated fats.”

• Sources: Hydrogenated vegetable oil (Dalda),

margarine, bakery products.
Fats 2
Consumption of Dietary
cholesterol and phospholipids
does not contribute to Essential
Body Fat
 Essential Fat

• Phospholipids and Cholesterol are the structural

components of cell membrane and myelin sheath.
• Bile that helps in fat digestion is composed of Cholesterol
and Phospholipids.
• Sex hormones (Testosterone, Estrogen) are made up of
Cholesterol.
• Adrenal gland hormones like Cortisol, Aldosterone are
made up of Cholesterol.
• Cholesterol is required for Vitamin D3 synthesis.
 Structural components of
cell membrane
Phospholipid

Cholesterol

Cytoplasm
 Fat Supplements: Omega 3
Suggested, not mandatory supplementation for Omega 3
includes:

1) Fish oil supplements

2) Algal oil supplements

Eicosapentaenoic acid (EPA) and Docosahexaenoic

Acid (DHA) are the 2 important Omega 3 fatty Acids, that
are provided with the Fish and Algal oil supplements

1) Eicosapentaenoic acid (EPA) has its anti-

inflammatory role.
2) Docosahexaenoic Acid (DHA) has its benefits to the
brain and eye function.
 Fish Oil Supplements

• The most commonly available source of supplemental

EPA & DHA is Fish Oil.
• Fish oil, presented in gel caps, could lead to nausea
and fishy burps in individuals with a low tolerance to
the taste and smell of fish. Such person can intake fish
oil that comes in 'enteric coated' gel caps.
• Dosing: 900 mg/day of Eicosapentaenoic Acid (EPA)
+ Docosahexaenoic Acid (DHA).
 Fish Oil Supplements

• Regular Strength 1 gram of fish oil yields 180 mg

Eicosapentaenoic Acid (EPA) & 120mg of
Docosahexaenoic Acid (DHA). (Total EPA + DHA =
300mg).
• Triple Strength gives approximately total 900 mg
/day of EPA + DHA.
• Time Of Usage : Anytime of the Day.
 Fish Oil Supplement Labels

EPA + DHA = 900 mg

EPA + DHA =300 mg
 Algal Oil Supplements

• Vegetarian source of Omega 3 Fatty Acids is - Algal Oil

derived from Algae.
• Different Algae species provide either high levels of
DHA with low levels of EPA or only DHA.
Algal Oil Supplement Labels

Curated by: Meenal Sharma

 Curcumin Supplement

Suggested, not mandatory Supplementation

● Curcumin is the active ingredient extracted from Turmeric.

● Standard Turmeric as a spice has 3% curcumin. Thus, 1000
mg of Turmeric will yield 30 mg of Curcumin
● It has Anti-Inflammatory properties.
● Recovering from intense workouts or endurance events
such as marathons is all about resolving the resultant acute
inflammation. Supplementing with curcumin can enhance
recovery.
● Dosing: 1 to 3 grams per day post meals, post workout and
bedtime. (Supplements with 95% curcuminoids are
suggested)
Curcumin Supplement
 Fat Exchange List
Food Source Serving Size Grams of Fat / serving

Whole Egg 50 grams (1) 6.5 g

Full Fat Milk 200 ml 10 g

Curd (variable) 200 g 8g

Paneer (variable) 100 g 20 g

Cheese 20 g 5g
Macadamia, Almonds & 50 g
30 g
Walnuts
100 g
0-5g
White Meat (Chicken, Fish)

Red Meat (Mutton, Beef, 100g

5 - 10 g
Organ Meat)
 Fat Exchange List
Food Source Serving Size Grams of Fat / serving

Pulses / Legumes 30 g 0.5 – 1 g

Fats & Oils 5g 5g

Coconut (Fresh) 10 g 4g

Coconut (Dry) 10 g 6g

Coconut Milk 100 ml 20 - 40 g

Oil seeds 10 g 4-5g

Fresh Cream 100 g 25 g

Soyabean 30 g 6g

Avocado 100 g 23 g
 Case Studies
Calculate fat per meal for the
following combinations:

• 250 g full fat paneer + 100 ml fresh cream + 1 cube cheese

• 100 g vegetables + 200 g curd
• 200 ml fresh cream + 10 almonds + 100 g curd
• 200 g chicken + 2 cubes cheese
• 3 whole eggs + 1 cube cheese
 Food Items Fats (Grams)
1. 250 g full fat paneer 50
100 ml fresh cream 25
1 cube cheese 5
Total 80
2. 100 g vegetables 0
200 g curd 8
Total 8
3. 200 ml fresh cream 50
10 almonds 6
100 g curd 4
Total 60
4. 200 g chicken 0
2 cubes cheese 10
Total 10
5. 3 whole eggs 19.5
1 cube cheese 5
Total 24.5