Fats & Nuts 101 PDF

FATS & NUTS (with Hard Shells)  FATS The parts of animal and plant tissues; that are insoluble in water but dissolve in fat solvents such as ether, benzene, and chloroform are called lipids.’  FATS...

FATS & NUTS (with Hard Shells)  FATS The parts of animal and plant tissues; that are insoluble in water but dissolve in fat solvents such as ether, benzene, and chloroform are called lipids.’  FATS It is an energy source for the organism 1 gram of fat = 9 kcal of energy. 1 gram of protein and 1 gram of carbohydrate = 4 kcal each)  LİPİDS Simple Lipids Fats Derived Lipids (Steroids) Waxes Compound Lipids Phospholipids Glycolipids Lipoproteins  FATS The structural properties of basic elements are C, H and O, as in carbohydrates. Fats are; esters of fatty acids made of a glycerol molecule. Glycerides, which accumulate fatty acids and glycerol, are named according to the amount of fatty acids they contain.  FATS 1 mole glycerol + 1 mole fatty acid → Monoglyceride 1 mole glycerol + 2 mole fatty acids → Diglyceride 1 mole glycerol + 3 mole fatty acids → Triglyceride Fats – Roles in the Body  Fats – Roles in the Body Body Fat Percentage (approximately): Digestion and Absorption: Utilization in the Body Women: Men:  Fats – Roles in the Body Utilization in the Body: Some are used for energy production. Body Fat Percentage Digestion and Absorption: A portion is stored as reserve (approximately): Fats are broken down into fatty fat. Women: 25% acids in the digestive system Others are used in the Men: 15% and absorbed production of certain hormones and cholesterol, which play vital roles in maintaining the body's proper functioning.  Fats – Roles in the Body Protection of Organs: Nerve Insulation: Thermal Regulation: Energy Storage: Organs are Fat surrounds Fat located beneath Body fat serves as surrounded by fat, myelinated nerve the skin helps the primary energy which acts as a fibers, facilitating the regulate body reserve. protective layer transmission of nerve temperature. against external impulses. impacts.  Functions of Fat in the Body Carrier for Fat- Essential Soluble Component of Cell Vitamins: Flavor and Membranes: Satiety and Essential Fatty Fat facilitates Texture: Fat is a vital part of Digestion: Acids: the absorption Fat enhances the cell membrane Fat slows gastric Essential fatty and transport of the flavor and and plays a key emptying, acids are critical fat-soluble crispness of role in providing a for the immune vitamins (A, D, foods. transporting feeling of system. E, K) and other nutrients and satiety. important metabolites into compounds for the cell. the body.  Fats – Digestion and Absorption Lipids:Triacylglycerol Cholesterol esters Step 1: Phospholipids Lingual Lipase Gastric Lipase Step 2: Stomach Pancreatic Enzymes: Lipase (+colipase) Small intestine Cholesterol esterase Pancreas Phospholipase A₂ Step 4: Emulsification Step 3: Liver The liver produces bile acids and sends them to the small Step 5: Chylomicrons mix into the intestine lymphatic system  Fats – Digestion and Absorption Mouth: Mechanical breakdown of fats occurs. Stomach: Some short and medium-chain fatty acids (FAs) are separated from triglycerides. Small Intestine: Bile mixes with fats in the duodenum, allowing the fats to be emulsified. Emulsified fats are broken down by pancreatic lipase into diglycerides, monoglycerides, triglycerides, and fatty acids. These are then absorbed and enter the bloodstream.  Fats – Metabolism Short-Chain Fatty Acids: Absorbed from the small intestine and transported to the liver via the portal vein. Long-Chain Fatty Acids: Absorbed from the small intestine and transported to the liver via the lymphatic system.  Fats – Metabolism Absorbed Fat 1. Stored in Adipose Tissue: Fat is stored in adipose tissue as an energy reserve. 2. Energy Production: Utilized for energy generation. 3. Lipoprotein Synthesis: Combines with proteins to form lipoproteins. 4. Steroid Hormones and Bile Acids: Cholesterol is used to produce steroid hormones and bile acids. 5. Synthesis of Non-Essential Fatty Acids: Non-essential fatty acids are synthesized as needed.  Fats – Sources in Food Visible Fats Liquid oils Invisible Fats Butter Fats naturally present in food: Margarine Organ meat (brain, liver, heart) Tallow (iç yağı) Fats added to food (Cakes, pastries) Lard (kuyruk yağı) Processed meat products (Sausages, Chicken skin and visible fat on salami) red meat  1. According to carbon numbers Short-chain fatty acids (SCFA) Medium-chain fatty acids (MCFA) Long-chain fatty acids (LCFA) 2. According to Bonds Between Atom Fatty Acids Saturated Fatty Acids (SFA) Classified Based on Unsaturated Fatty Acids (UFA): Monounsaturated Fatty Acids (MUFA) Various Characteristics Polyunsaturated Fatty Acids (PUFA): N-6 series (Omega-6) N-3 series (Omega-3) 3. According to Synthesis in the Human Body Essential Fatty Acids (EFA) Non-Essential Fatty Acids (NEFA) 17  1. according to carbon numbers Short chain 10 C 2. according to Double Bonds Between Carbon Atoms 1. Saturated Fatty Acids (SFA): 2. Unsaturated Fatty Acids (UFA): 2. according to Double Bonds Between Carbon Atoms 1. Saturated Fatty Acids (SFA): Do not contain double bonds. 2. Unsaturated Fatty Acids (UFA): Contain one or more double bonds. a) Monounsaturated Fatty Acids (MUFA) Contain a single double bond. b) Polyunsaturated Fatty Acids (PUFA): Contain multiple double bonds. Saturated Fatty Acids (SFA) Monounsaturated Fatty Acids (MUFA) Polyunsaturated Fatty Acids (PUFA) 2. according to Double Bonds Between Carbon Atoms 1. Saturated Fatty Acids (SFA): Found in: lard, butter, coconut oil, cream kuyruk yağı, tereyağ, hindistan cevizi yağı, kaymak 2. Unsaturated Fatty Acids a. Monounsaturated Fatty Acids (MUFA): Found in: olive oil, hazelnut oil, safflower oil (aspir), canola oil b. Polyunsaturated Fatty Acids (PUFA): N-3 (Omega-3): Found in: fish oil, nuts, flaxseed, leafy green vegetables, soy N-6 (Omega-6): Found in: sunflower oil, corn oil Properties of fats based on fatty acid composition Fats high in saturated fatty acids are solid at room temperature. Typically found in animal-based foods (except fish). Fats high in unsaturated fatty acids are liquid at room temperature. Typically found in plant-based foods (except coconut)  Saturated Fatty Acids (SFA) Health Risks: Excessive consumption poses a risk to cardiovascular health Exposure to High Heat: When exposed to high temperatures, these fats can produce carcinogenic substances. Sources: Found in foods like butter, lard, tallow (iç yağı) , cream, etc.  Fats Saturated Fats Polyunsaturated Fats (Solid Fats) (Liquid Fats) Butter Monounsaturated Fats Sunflower oil (omega-6) Hard margarine (Liquid Fats) Corn oil (omega-6) Tallow Olive oil (omega-9) Fish oil (omega-3) Lard Hazelnut oil (omega-9) EPA-DHA Full-fat milk and dairy Flaxseed, walnuts, etc. products, meat, and (omega-3) (ALA) meat products* 27 28  Which Type of Fat Should We Consume? Is the type of fat or the amount of fat more important in the diet? Both are important!!! Recommendations: Energy from saturated fats: < 7% Energy from monounsaturated fats (n-9 fatty acids): < 15% Energy from polyunsaturated fats (n-3; n-6 fatty acids): < 8-9% Dietary cholesterol: < 300 mg/day The amount of cholesterol should be limited to 300 mg per day. n-6/n-3 ratio: Should be between 5:1 and 10:1. 29  LIPIDS Simple Lipids Derived Lipids Fats (Steroids) Waxes (mumlar) Compound Lipids Phospholipids Glycolipids Lipoproteins  Phospholipids Sphingomyelin Important for the myelin sheath in nerve tissue. Lecithin (Phosphatidylcholine): Found in egg yolk, organ meats, and the brain. Commercially obtained from soybeans. Widely used in the food industry for its emulsifying effect. Phosphatidylserine and Phosphatidylethanolamine (Cephalin): Fundamental components of the cell membrane. Phosphatidylinositol (Lipositol): Plays a role in transport processes within the cell.  Glycolipids Found in the myelin sheath of nerves, the brain, and other tissues. Types of Glycolipids: Gangliosides Sulfatides (Sulfolipids) Proteolipids  Lipoproteins Compounds formed by the combination of lipids and proteins. Synthesized in the liver. Facilitate the transport of fats in the bloodstream. The protein component is called 'apoprotein'.  Lipoproteins Types of Lipoproteins Chylomicrons VLDL (Very Low-Density Lipoprotein): Very low-density lipoprotein. LDL (Low-Density Lipoprotein): Low-density lipoprotein. HDL (High-Density Lipoprotein): High-density lipoprotein.  Lipoproteins Chylomicrons Synthesized in the intestine. Transport triglycerides in their structure to tissues, primarily to adipose tissue.  LİPİDS Simple Lipids Derived Lipids Fats (Steroids) Waxes (mumlar) Compound Lipids Phospholipids Glycolipids Lipoproteins  Derived Lipids (Steroids) Several groups of steroids are found in tissues: Cholesterol Ergosterol Bile acids Adrenocortical hormones Sex hormones  Derived Lipids (Steroids) Functions of Cholesterol Essential component of the cell membrane. Precursor of steroid hormones (e.g., sex hormones, adrenal corticosteroids). Essential for the formation of bile acids. In the skin, 7-dehydrocholesterol, a cholesterol derivative, is converted to vitamin D through UV radiation from sunlight.  Derived Lipids (SteroIds) Cholesterol Synthesis and Intake 3/4 of cholesterol is synthesized in the liver. 1/4 of cholesterol is obtained from the diet. three quartersthree quarters Cholesterol Content in Foods (mg/100 g)  Derived Lipids (Steroids) Plant-based foods do not contain cholesterol!!! Uses of Fats SOURCES OF FATS Fats are obtained through the processing of certain foods. Vegetable Oils Animal Fats Sunflower oil Butter Olive oil Clarified butter (Ghee) Corn oil Tallow Canola oil Lard Soybean oil Fish oil Palm oil Cottonseed oil Safflower oil Vegetable margarines Functions of Fats in Food Preparation and Cooking Provide softness and flakiness to dough. Lighten the texture of creams, cookies, cakes, and bread dough. Facilitate heat transfer in frying. Serve as a key ingredient in mayonnaise and sauces. Functions of Fats in Food Preparation and Cooking Additional Functions of Fats in Cooking and Food Preparation Enhance the flavor of dishes. Help evenly distribute spices and other ingredients within the dish. Add a glossy appearance to foods. Widely used in the food industry for their emulsifying properties.  Butter – Clarified Butter (Ghee) High in saturated fatty acids. Usually found in a solid state. When gently heated at low temperatures and the foam is skimmed off, it produces clarified butter (Ghee). If exposed to high heat or burned, it can form carcinogenic compounds. Its unique flavor comes from short-chain fatty acids and diacetyl.  Olive Oil Obtained by cold pressing olives. Its color can range from yellow to green. It is the only oil derived from a fruit. Due to its color, flavor, ease of digestion, and the fatty acids it contains, it is considered the most valuable and healthiest among oils.  Olive Oil 15% Saturated Fatty Acids (SFA) 9-10% Polyunsaturated Fatty Acids (PUFA) 75% Monounsaturated Fatty Acids (MUFA) (70% Oleic Acid))  Olive Oil Türk Gıda Kodeksine göre ; Natürel zeytinyağı: Zeytin ağacı meyvesinden doğal niteliklerinde değişikliğe neden olmayacak bir ısıl ortamda, According to thedekantasyon, Sadece yıkama, Turkish Foodsantrifüj Codex: ve filtrasyon işlemleri gibi mekanik veya Naturalişlemler fiziksel Olive Oil: uygulanarak elde edilen; Obtained from the fruitürünlerin Kendi kategorisindeki of the olive tree kimyasal fiziksel, in a thermal environment ve duyusal that does özelliklerini not taşıyan alter its natural qualities. yağlardır. Produced exclusively through mechanical or physical processes, such as washing, Çözücü veya kimyasal ya da biyokimyasal etkisi olan yardımcılar kullanılarak decantation, centrifugation, and filtration. veya reesterifikasyonla elde edilen yağlar bu tanımın dışındadır. These oils maintain the physical, chemical, and sensory properties of their category. Oils obtained using solvents, chemicals, biochemical aids, or reesterification are excluded from this definition. Türk Gıda Kodeksine göre ; 1) Natürel sızma zeytinyağı: Doğrudan tüketime uygun, serbest yağ asitliği oleik asit cinsinden her 100 gramda 0,8 gramdan fazla olmayan yağlar, According to the Turkish Food Codex: 2) Natürel birinciOlive Extra Virgin zeytinyağı: Oil: Doğrudan tüketime uygun, serbest yağ asitliği oleik asit cinsinden her l00for Suitable gramda direct2,0 gramdan fazla olmayan yağlar, consumption. Free fatty acidity (as oleic acid) is no more than 0.8 grams per 100 grams. Virgin 3) Ham Olive Oil: zeytinyağı/Rafinajlık: Serbest yağ asitliği oleik asit cinsinden her 100 gramda Suitable 2,0 gramdan fazlafor direct olan consumption. ve/veya duyusal ve karakteristik özellikleri bakımından doğrudan Free fatty acidity tüketime uygun(as oleic acid) olmayan, is no more rafinasyon than veya 2.0 grams teknik amaçlıper 100 grams. kullanıma uygun Crude Olive Oil/For Refining: yağlar, Free fatty acidity (as oleic acid) is greater than 2.0 grams per 100 grams. Not suitable for direct consumption due to sensory and characteristic properties. Used for refining or technical purposes. Türk Gıda Kodeksine göre ; Rafine zeytinyağı: Ham zeytinyağının doğal trigliserid yapısında değişikliğe yol açmayan metotlarla rafine edilmeleri sonucu elde edilen ve serbest yağ asitliği oleik asit cinsinden her l00 gramda 0,3 gramdan fazla olmayan yağdır. According to the Turkish Food Codex: Refinedzeytinyağı: c) Riviera Olive Oil: Rafine zeytinyağı ile doğrudan tüketime uygun natürel zeytinyağları Obtained by karışımından refining crudeoluşan oliveveoilserbest yağ asitliği using methods oleik that doasit not cinsinden her l00 alter its natural gramda l,0 gramdan triglyceride fazla olmayan yağdır. structure. The free fatty acidity (as oleic acid) is no more than 0.3 grams per 100 grams. Rivierazeytinyağı: ç) Çeşnili Olive Oil: Zeytinyağlarına değişik baharat, bitki, meyve ve sebzelerin ilave A blend edilmesi ileofelde refined olive edilen oil andözellikleri ve diğer natural olive oils suitable açısından forkapsamında bu Tebliğ direct consumption. kendi The free fattyürünlerin kategorisindeki acidity (asözelliklerini oleic acid) taşıyan is no more than 1.0 grams per 100 grams. yağdır. Flavored Olive Oil: Obtained by adding various spices, herbs, fruits, or vegetables to olive oil. It retains the characteristics of its category as defined by this regulation.  Olive Oil Health Effects; Unripe Olives: Contains Palmitic Acid. DM İnflammation CVD Maturation period Canser Oleic acid + oleuropein + hydroxytyrosol Heavy metal toxicity Hemolysis LDL oxidation Oksidative stress  Olive Oil The green color of olives and olive oil is due to chlorophyll Chlorophyll: Acts as an antioxidant in darkness. Exhibits pro-oxidant properties in light.. Olive Oil Composition: Contains low levels of polyunsaturated fatty acids. Olive oil is highly resistant to oxidation Rich in tocopherols and phenolic compounds. due to its composition.  Other Vegetable Oils Typically used after refining. Crude oil, obtained by pressing plants like sunflower seeds, contains: Small amounts of proteins and carbohydrates (CHO). Saturated fatty acids. Phospholipids. These compounds Color pigments. are removed during Aromatic compounds like aldehydes, the refining ketones, and hydrocarbons process.  Winterization (Cold Treatment) Winterization is a process applied to keep oils clear at room temperature during both summer and winter months, ensuring their appearance remains unchanged. Depending on the type of oil, substances that precipitate and cause cloudiness at low temperatures include: Waxes, Stearin, or Other saturated glycerides. To remove these foreign substances: Oils are kept at 0-10°C for 2-3 hours. Then, they are filtered through cloth filters to clarify the oil.  Other Vegetable Oils Since they are refined, their aroma is milder compared to olive oil, making them widely used. Their color is usually yellow. They are rich in n-3 and n-6 fatty acids. Thanks to the winterization process, they do not form sediment when stored in cold environments, unlike olive oil. Hazelnut Oil: Its fatty acid composition is similar to that of olive oil. Rich in n-9 fatty acids. Beneficial for health.  Other Vegetable OIls In Recent Times The use of walnut oil, safflower oil, and coconut oil has also become increasingly popular.  Other Vegetable OIls Coconut Oil: Commonly used for: Pastries No-bake desserts Homemade chocolates Oil pulling purposes.?? Due to its fatty acid content (mostly saturated fats), studies suggest it may have benefits for: Alzheimer’s disease and dementia. Skin health. Brain development in children. Prevention of inflammation.  Other Vegetable OIls Coconut Oil: Strong aroma. Solid or thick consistency at room temperature. Used by melting it via the Bain-Marie method. Should be stored in dark, cool places in sealed containers. Prone to oxidation. Expensive. May lose its beneficial properties when exposed to high temperatures.  Other Vegetable OIls Margarine: Produced by hydrogenating oils with high linoleic acid content. Unsaturated fatty acids are hydrogenated to convert them into a solid state. Depending on the degree of hydrogenation, either hard or soft margarines are obtained. During this process, the amount of trans fatty acids increases!  Other Vegetable OIls Margarine: Emulsifiers Colorants (beta-carotene, bixin, etc.) Vitamins (A, E, and D) Antioxidants (Butylated Hydroxyanisole (BHA), Butylated Hydroxytoluene (BHT), alpha-tocopherol) Antimicrobial Agents (sorbic acid, benzoic acid) Diacetyl (added to provide butter flavor)  Other Vegetable OIls Margarine In table margarines (breakfast), the composition is 80% fat and 20% water. The World Health Organization (WHO): Aims to completely eliminate trans fats from the food supply chain. In cooking margarines, the water content is lower. National Policies: Most countries have introduced regulations limiting trans fat content in margarine and Soft margarines processed foods.are produced For example, in somebycountries, reducing no morethe thanfat 2% content to is allowed to of total fat content 60%. consist of trans fats. Used in breakfast In Turkey, margarinespreads, hotvoluntarily producers have dishes,reduced and baked goods. trans fat levels to below 1% since 2007. With the regulation enacted by the Ministry of Agriculture and Forestry on December 31, 2020, the Due toamount theirofhigh trans trans fats fat content, in all foods they has been limited can to no morehave than 2significant grams per 100 grams of total fat. negative health effects, and consumption should be limited?! Trans Fatty Acids *Blood lipids *Immune system *Insulin function *Liver function *Reproductive health *Reduces the quality of breast milk. Soft margarines have a lower trans fat content. *Can lead to low birth weight.  Other Vegetable Oils Palm Oil Obtained from the fruit of the palm tree. Contains 50% saturated fatty acids. Semi-solid at room temperature. Preferred by the food industry because it is cheaper than other oils. Used in the production of many products such as biscuits, cakes, chocolates, and margarines. Due to its high saturated fat content, the WHO has reported that it increases the risk of cardiovascular diseases  Use of Oils – FRYING Appropriate oil should be selected. The most important criterion is the SMOKE POINT. It is the lowest temperature at which volatile gases, which are breakdown products of oils, are visibly released at a noticeable rate.  Use of Oils – FRYING Factors Affecting the SMOKE POINT: Refinement of oils ↑ SP ↑ Increase in carbon number ↑ SP ↑ Oils with high monoglyceride content (e.g., butter, margarine) ↓ SP ↓ Presence of residues in the oil (e.g., flour, food remnants) ↓ SP ↓  Use of Oils – FRYING The smoke point (SP) of frying oil should be >215 °C The frying temperature should be 160–200 °C At 200 °C → oil burns; unwanted flavors and odors form, and carcinogenic substances may develop. At 300 °C → oil ignites.  Use of Oils – FRYING Smoke Point: Sunflower Oil → 210–220 °C Olive Oil → 190–199 °C The Most Corn Oil → 227 °C Suitable Oils for Frying Soybean Oil → 256 °C Tail Fat → 183–205 °C Butter → 90–100 °C Margarine → 145–150 °C Soft Margarine → 125–130 °C  Use of Oils – FRYING During Frying: Water on the surface of the fried food evaporates. Moisture inside the food is drawn to the surface. A steam layer forms around the food. This steam layer prevents the food from burning and absorbing oil. As water evaporates due to heat, pores increase, and oil passing through the pores remains on the surface. The inner part of the food cooks through heat transfer. Due to the Maillard reaction, the food turns brown.  Use of Oils – FRYING Frying Temperature: Foods with high moisture → Fry at lower temperatures (If fried at higher temperatures, the inside will remain raw). Foods with low moisture → Fry at higher temperatures (If fried at higher temperatures, oil cannot penetrate).  Changes Caused by Frying: 1. Polar Compounds Formed from Triglycerides: Free Fatty Acids: Decrease the smoke point. Reduce the shelf life of fried food. Mono- and Diglycerides: Form during the breakdown of triglycerides. Oxidized Triglycerides: Harmful to human health. Polymers: Increase oil foaming and absorption. Harmful to health. Aldehydes Ketones  Changes Caused by Frying: 1. Polar Compounds Formed from TG (Triglycerides): 2. Iodine number decreases. 3. Smoke point decreases. 4. Foaming is observed. 5. The color of the oil darkens. 6. The taste of the oil becomes bitter, and its smell becomes sharp. 7. Nutritional value decreases. 8. Acrolein forms.  Changes Caused by Frying: 1. Acrolein forms. TG Glycerol + Free Fatty Acids Heat - 2 mol su SP ­ heat Pungent Odor Damages the mouth and nasal Acrolein mucosa. Causes eye irritation. Alters the taste/aroma of the food. Harmful to health.  When frying; The temperature of the oil should be checked with a thermometer. The food is placed It should not exceed 175-200°C. into the oil. It is fried until it If there is no thermometer: turns golden. Then, it is removed Drop a piece of bread into the oil. and placed on a paper towel. If it turns brown within 50 seconds, the oil temperature is approximately 185°C. Things to Consider While Frying:  Things to Consider While Frying: 1. Select Appropriate Oil 2. Choose the Right Pan 3. Avoid Overcrowding the Pan 4. Maintain Proper Heat 5. Cook for a Short Time 6. Change Oil at Appropriate Intervals 7. Add Oil When Needed 8. Shake Off Excess Flour 9. Fry Frozen Foods in Small Pieces 10. Ensure Foods Are Dry  Storage of Frying Oil Allow the oil to cool in the pan until it reaches a lukewarm temperature. Strain the oil and transfer it to a glass jar. Store it in a cool, dry, and dark place with the lid tightly closed. If a dark environment is not available, the jar can be wrapped (e.g., with aluminum foil). If its quality is suitable, the oil can be reused 2-3 times. Each time, at least two-thirds of the oil should be replaced with fresh oil.  Saponification When oil is mixed with an alkali, the ester bonds undergo hydrolysis, producing salts of fatty acids. This process is called saponification. For example: Oil + NaOH / KOH → Sodium or potassium salts of fatty acids Fatty acids with lower molecular weight bind more sodium or potassium, resulting in a higher saponification number.  Rancidity During storage, oils become oxidized (starting from the double bonds in fatty acids) Fatty Acid (FA) + Oxygen → Hydrogen Peroxide The peroxide causes further oxidation of other fatty acids. As a result of oxidation, new molecules with different characteristics are formed from the fatty acids. The oil develops a rancid taste and a strong odor.  Rancidity Factors Affecting Rancidity: Storage Temperature: Higher temperatures accelerate oxidation. Heating oils also speeds up rancidity. Light: Exposure to light accelerates oxidation. Metal Containers: Iron and copper containers speed up oxidation. Moisture Level: High moisture content accelerates oxidation. Antioxidants: Help delay rancidity. Sugar: In baked goods like cookies, sugar helps delay rancidity.  Dietary Fat Intake Fat intake should constitute 20-35% of daily energy consumption. Trans fat intake should be kept below 1% of daily energy consumption.  Dietary Fat Intake Energy from saturated fats: