chapter 4 part 2

Question 1

how much fiber does the average american get per day?

Answer 1

16 g/day

Question 2

how much fiber is the official US reccomendation?

Answer 2

25-30 g/day

Question 3

how much fiber is needed for cancer prevention?

Answer 3

40-45 g/day

Question 4

fiber helps with diabetes by feeding what?

Answer 4

the gut bacteria

Question 5

what does gut bacteria make?

Answer 5

short chain fatty acids

Question 6

what do short chain fatty acids do for people with diabetes?

Answer 6

slow stomach emptying, slow glucose absorption, slow rise in blood sugar

Question 7

what does fiber help people lose?

Answer 7

extra weight

Question 8

what does fiber feed?

Answer 8

the gut bactera

Question 9

fiber adds bulk, so it makes you feel _______.

Answer 9

full

Question 10

what do short chain fatty acids do for people who are trying to lose weight?

Answer 10

suppress the appetite, increase the metabolic rate, slow the stomachs emptying.

Question 11

how does fiber lower blood cholesterol?

Answer 11

fiber traps blood cholesterol in the bile and flushes it out

Question 12

how does fiber decrease the risk of cancer?

Answer 12

fiber flushes out extra hormones that increase cancer risk

Question 13

how does fiber help colon health?

Answer 13

-it increases fecal bulk
-reduces risk for constipation, hemorrhoids, diverticulosis, and diverticulitis

Question 14

what is diverticulosis?

Answer 14

it is when little pouches form on the colon that are asymptomatic.

Question 15

what are those pouches called?

Answer 15

diverticula

Question 16

what is diverticulitis?

Answer 16

when the pouches (diverticula) become infected or inflamed

Question 17

what type of food has more fiber than whole grains or vegetables?

Answer 17

beans

Question 18

what nutrients are in Bran?

Answer 18

fiber

Question 19

are the nutrients in Bran lost with processing?

Answer 19

yes

Question 20

what are the nutrients in the Germ

Answer 20

vitamins

Question 21

are the nutrients in the germ part of a grain kernel lost with processing?

Answer 21

yes

Question 22

what are the nutrients in the endosperm part of a grain kernel?

Answer 22

starch

Question 23

are the nutrients in the endosperm part of a grain kernel lost with processing?

Answer 23

no

Question 24

what is glycemic index?

Answer 24

foods given a score based on its effect on blood sugar

Question 25

what are some high glycemic foods?

Answer 25

sugary foods, soda, white bread, french fries, potato chips

Question 26

what are some low glycemic foods?

Answer 26

legumes, leafy greens most foods

Question 27

digestion and absorption of starch (what happens and where)

Answer 27

• mouth with salivary amylase
• stomach NOTHING
• small intestine pancreatic amylase changes the starch to sugar. absorbs glucose, fructose, and galactose
• large intestine (small amount digested and used by intestinal bacteria

Question 28

what is sucrose broken down to in the small intestine?

Answer 28

glucose and fructose

Question 29

where are glucose and fructose then absorbed to after being broken down from sucrose?

Answer 29

absorbed via the portal vein to the liver

Question 30

what happen to the broken down components of sucrose?

Answer 30

-glucose turned to glucose
-fructose turns to glucose

Question 31

what happens to the glucose after it gets to the liver?

Answer 31

it releases glucose to blood circulation, stores excess glycogen, and converts to excess fat

Question 32

what is glucose stored short term as?

Answer 32

glycogen

Question 33

what is glucose stored long term as?

Answer 33

fat

Question 34

what are ketones?

Answer 34

unburned fat fragments

Question 35

what causes ketones to be produced?

Answer 35

if fat is burned inefficiently

Question 36

how foe ketones affect the body?

Answer 36

makes the pH of the blood more acidic

Question 37

what is a ketogenic diet?

Answer 37

low carb, high fat (meat, egg, cheese, butter, oil)

Question 38

why would you advise someone to not do a low-carb diet?

Answer 38

it can give you kidney disease, hurts your arteries, and it is not an easy diet to sustain

Question 39

does a ketogenic diet help you lose weight?

Answer 39

yes

Question 40

the chain of ketones

Answer 40

low carb diet –> fat burns inefficiently –> ketones