chapter 4 part 2 Flashcards

1
Q

how much fiber does the average american get per day?

A

16 g/day

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2
Q

how much fiber is the official US reccomendation?

A

25-30 g/day

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3
Q

how much fiber is needed for cancer prevention?

A

40-45 g/day

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4
Q

fiber helps with diabetes by feeding what?

A

the gut bacteria

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5
Q

what does gut bacteria make?

A

short chain fatty acids

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6
Q

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

A

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

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7
Q

what does fiber help people lose?

A

extra weight

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8
Q

what does fiber feed?

A

the gut bactera

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9
Q

fiber adds bulk, so it makes you feel _______.

A

full

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10
Q

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

A

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

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11
Q

how does fiber lower blood cholesterol?

A

fiber traps blood cholesterol in the bile and flushes it out

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12
Q

how does fiber decrease the risk of cancer?

A

fiber flushes out extra hormones that increase cancer risk

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13
Q

how does fiber help colon health?

A

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

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14
Q

what is diverticulosis?

A

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

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15
Q

what are those pouches called?

A

diverticula

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16
Q

what is diverticulitis?

A

when the pouches (diverticula) become infected or inflamed

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17
Q

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

18
Q

what nutrients are in Bran?

19
Q

are the nutrients in Bran lost with processing?

20
Q

what are the nutrients in the Germ

21
Q

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

22
Q

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

23
Q

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

24
Q

what is glycemic index?

A

foods given a score based on its effect on blood sugar

25
what are some high glycemic foods?
sugary foods, soda, white bread, french fries, potato chips
26
what are some low glycemic foods?
legumes, leafy greens most foods
27
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
28
what is sucrose broken down to in the small intestine?
glucose and fructose
29
where are glucose and fructose then absorbed to after being broken down from sucrose?
absorbed via the portal vein to the liver
30
what happen to the broken down components of sucrose?
-glucose turned to glucose -fructose turns to glucose
31
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
32
what is glucose stored short term as?
glycogen
33
what is glucose stored long term as?
fat
34
what are ketones?
unburned fat fragments
35
what causes ketones to be produced?
if fat is burned inefficiently
36
how foe ketones affect the body?
makes the pH of the blood more acidic
37
what is a ketogenic diet?
low carb, high fat (meat, egg, cheese, butter, oil)
38
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
39
does a ketogenic diet help you lose weight?
yes
40
the chain of ketones
low carb diet --> fat burns inefficiently --> ketones