Dietary Fiber & body weight Flashcards
Dietary fiber & body weight
Stretch effects - increase viscosity & gastrointestinal bulking
Increase nutrient density - high fiber foods often highly nutrient dense> fewer cravings
impact of Fibrous bulk
More fibrous bulk triggers stretch receptor in stomach and hypothalamus send signal to suppress appetite > less nutrient in intestine
less fibrous bulk lead to over-eating >more nutrients trigger nutrient receptors> hypothalamus send signal to suppress appetite > less nutrient in intestine
less nutrient in intestine > over- eating to get nutrients
SCFA produce in gut used for ? % of TE
6 - 10%
SCFA produce in gut
Butyrate - colonocytes
Propionate - liver
Acetate- systemic
SCFA produce in gut induce release of __________ for ________
release of satiety signals
to control appetite
Antherosclerosis is the risk factors of ?
High LDL
Low HDL
High total cholesterol
Hypertension
Hyperglycemia
Inflammation
Oxidative stress
High DF diet reduce (elevated haemoglobin sugar ?) by %
25%
Low DF intake has higher blood sugar than high intake
high DF intake effects on CVD
Diebetes linked to CVD
26.2g DF/ d reduced 40 % CVD risk and 50 % heart attack risk
Fiber effects on cholesterol
[Bile salt make micelles in gut for fat absorption]
Cholesterol is burned in liver to make bile salts which pumped through GI tract; Bile salt will eventually recollected back to liver via portal vein (together with fat & toxins)
DF has inhibit effects of bile salt
as it is bulky and soluble, it binds the bile salt and carried out of body
Liver need to synthesis its own cholesterol for bile production to recover the loss bile.
Liver increases its production of LDL receptors and pull cholesterol out of the LDL molecules in the blood –> lower blood LDL level
Different fiber have effect to reduce total cholesterol and LDL
Konjac-mannan fiber has most profound effects >pectin >guar gum = oats >psyllium
High fibre diet associated with
- Weight loss
- Reduce risk of hypertension, CVD, storke
- Prevent cancer, type 2 diabetes
- Decreased inflammatory status
- Lower cholesterol
UK DF intake
14g/ d
declined over last century
Recommended DF intake
12 - 24g/day , mean intake 18g/d
- No recommendations for children
- Greater than 32g/day not advised
- Caution for some group consuming NSP sources with phytates (eg unprocessed wheat bran)