Fiber 2 Flashcards
To ensure you get enough fiber, include lots of _ in your diet V,F
Veggies
Fruit
To ensure you get enough fiber, be sure to include _ in your diet WG, B
Whole grains
Beans
To ensure you get enough fiber, be sure to include _ in your diet L,N,S
Lentils
Nuts
Seeds
When consuming fiber, aim for
As wide of a variety as possible
Whole grain products are a good source of (2)
Insoluble fiber
Resistant starch
Consuming a diet that includes fiber from whole grains may reduce your risk of developing (2)
Heart disease
Diabetes
Consuming a diet that includes fiber from whole grains may reduce your risk of developing
Several types of cancer
Sudden increase of fiber May cause problems such as (2)
Bloating
Loose bowel movements
Increase level of fiber
Gradually
Cooked and cooled _ provide more resistant starch than if consumed hot (2)
Sweet potatoes
Pasta
Cooked and cooled _ provide more resistant starch than if consumed hot R,P
Rice
Potatoes
Storing cooked rice can produce
Bacterial spores that cause food poisoning
Bacterial spores in rice flourish at
Room temp
Cool and refrigerate rice after _ of cooking
An hour
Refrigerate rice no longer than
A day
When reheating rice, make sure it is
Piping hot
Both starch and fiber are
Carbs made up of polysaccharides
In starch, chains of glucose monomers (monosaccharides) are joined by
Alpha bonds
Alpha bonds can be
Broken down in small intestine
Fiber glucose monomers are joined by
Beta bonds
_ bonds cannot be broken down in small intestine
Beta
Monomers joined by beta bonds _ through small intestines
Remain intact
Alpha bonds are
Weak
Beta bonds are
Strong
Polysaccharides like _ are made up with alpha-glucose monomers
Amylopectin
Amylopectin is found in P,R
Potato
Rice
Amylopectin found in P, WB
Pasta
White bread
Amylopectin found in W,B
Wheat
Barley
Alpha-glucose monomer bonds can be broken down by _
Enzymes in digestive system
Polysaccharides like _ are made up with beta-glucose monomers
Cellulose
Cellulose is found in
Plants
There are no enzymes in the small intestines that are
Able to break down beta-bonds monomers