chapter 4 part 2 Flashcards
how much fiber does the average american get per day?
16 g/day
how much fiber is the official US reccomendation?
25-30 g/day
how much fiber is needed for cancer prevention?
40-45 g/day
fiber helps with diabetes by feeding what?
the gut bacteria
what does gut bacteria make?
short chain fatty acids
what do short chain fatty acids do for people with diabetes?
slow stomach emptying, slow glucose absorption, slow rise in blood sugar
what does fiber help people lose?
extra weight
what does fiber feed?
the gut bactera
fiber adds bulk, so it makes you feel _______.
full
what do short chain fatty acids do for people who are trying to lose weight?
suppress the appetite, increase the metabolic rate, slow the stomachs emptying.
how does fiber lower blood cholesterol?
fiber traps blood cholesterol in the bile and flushes it out
how does fiber decrease the risk of cancer?
fiber flushes out extra hormones that increase cancer risk
how does fiber help colon health?
-it increases fecal bulk
-reduces risk for constipation, hemorrhoids, diverticulosis, and diverticulitis
what is diverticulosis?
it is when little pouches form on the colon that are asymptomatic.
what are those pouches called?
diverticula
what is diverticulitis?
when the pouches (diverticula) become infected or inflamed
what type of food has more fiber than whole grains or vegetables?
beans
what nutrients are in Bran?
fiber
are the nutrients in Bran lost with processing?
yes
what are the nutrients in the Germ
vitamins
are the nutrients in the germ part of a grain kernel lost with processing?
yes
what are the nutrients in the endosperm part of a grain kernel?
starch
are the nutrients in the endosperm part of a grain kernel lost with processing?
no
what is glycemic index?
foods given a score based on its effect on blood sugar
what are some high glycemic foods?
sugary foods, soda, white bread, french fries, potato chips
what are some low glycemic foods?
legumes, leafy greens most foods
digestion and absorption of starch (what happens and where)
- 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
what is sucrose broken down to in the small intestine?
glucose and fructose
where are glucose and fructose then absorbed to after being broken down from sucrose?
absorbed via the portal vein to the liver
what happen to the broken down components of sucrose?
-glucose turned to glucose
-fructose turns to glucose
what happens to the glucose after it gets to the liver?
it releases glucose to blood circulation, stores excess glycogen, and converts to excess fat
what is glucose stored short term as?
glycogen
what is glucose stored long term as?
fat
what are ketones?
unburned fat fragments
what causes ketones to be produced?
if fat is burned inefficiently
how foe ketones affect the body?
makes the pH of the blood more acidic
what is a ketogenic diet?
low carb, high fat (meat, egg, cheese, butter, oil)
why would you advise someone to not do a low-carb diet?
it can give you kidney disease, hurts your arteries, and it is not an easy diet to sustain
does a ketogenic diet help you lose weight?
yes
the chain of ketones
low carb diet –> fat burns inefficiently –> ketones
