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Nutrition Exam 3 > Fiber > Flashcards

Fiber Flashcards

1
Q

How much fiber do people need (18-50 years)?

A

25g for women

38g for men

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2
Q

How do you determine how much protein you need?

A

0.8g/kg of body weight

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3
Q

Where does glycogen come from?

A

animals

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4
Q

Which carbohydrates taste sweet?

A

simple carbs

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5
Q

Which carbohydrates do NOT taste sweet?

A

complex carbs

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6
Q

What are examples of simple carbs?

A

monosaccharides and dissacharides

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7
Q

What are monosaccharides and dissacharides?

A

sugars

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8
Q

What are examples of complex carbs?

A

oligosaccharides and polysaccharides

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9
Q

What are oligosaccharides and polysaccharides?

A

saccharides or glycans

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10
Q

What is the definition of a polysaccharide?

A

more than 10 sugars together

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11
Q

What are examples of glucose?

A

starch, glycogen

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12
Q

What are the different types of polysaccharides?

A

starch, glycogen, soluble, insoluble

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13
Q

Which polysaccharides are considered homoglycans?

A

starch, glycogen, soluble fiber, insoluble fiber

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14
Q

Which polysaccharides are considered heteroglycans?

A

soluble fiber, insoluble fiber

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15
Q

What is the definition of dietary fiber?

A

all nondigestible carbs and lignin found in plants

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16
Q

Describe soluble fibers.

A

they swell in water, short chain FA, can increase satiety

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17
Q

Describe insoluble fibers.

A

does not swell in water and helps with motility

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18
Q

What is a viscous fiber?

A

forms a gel in the gut, it is a good binder

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19
Q

What are fermentable fibers?

A

metabolized by colonic bacteria

20
Q

What is a functional fiber?

A

a fiber that has physiological benefit when consumed

21
Q

What are examples of soluble fibers?

A

beta-glucans, gums, wheat dextrin, psyllium, pectin, inulin, Konjac glucomannan

22
Q

What are examples of gums?

A

seeds (chia, flax)

23
Q

What are examples of insoluble fibers?

A

cellulose, lignan, some pectins, some hemicelluloses

24
Q

What are examples of viscous fibers?

A

pectin, beta-glucans, some gums, psyllium, Konjac glucomannan

25
Q

What are examples of fermentable fibers?

A

pectin, beta-glucans, guar gum, inulin, wheat dextrin

26
Q

What are examples of non-fermentable fiber?

A

cellulose, lignan

27
Q

Where can you get fermentable fibers?

A

prebiotics

28
Q

What is the number 1 source of fermentable fibers in the SAD?

A

wheat dextrin

29
Q

What are viscous fibers good for?

A

lowering blood sugar and cholesterol

30
Q

What is the breakdown of dietary fiber?

A

soluble and insoluble fiber

31
Q

Which kind of soluble fiber can swell in water?

A

soluble fiber

32
Q

What can soluble fibers bind to?

A

cholesterol, triglycerides and glucose, which decreases their absorption

33
Q

Are soluble fibers digestible?

A

no

34
Q

What can some soluble fibers do in the large intestine?

A

fermented to short chain fatty acids and gas (fermentable fibers)

35
Q

Where can you get soluble fibers?

A

inside of fruits and vegetables

36
Q

Which kinds of fibers can make you feel fuller longer?

A

soluble fibers

37
Q

Can insoluble fibers swell in water?

A

no

38
Q

Can insoluble fibers be digested or fermented?

A

no

39
Q

What do insoluble fibers do?

A

decreases GI transit time (AKA speeds things up

40
Q

How is insoluble fiber excreted?

A

it is excreted unchanged

41
Q

Where can you get insoluble fiber?

A

fruit and vegetable peels, whole grains

42
Q

What must you do when you eat insoluble fiber?

A

increase your water intake

43
Q

How much fiber do people need (>50 years)?

A

Men: 30 g/day
Women: 21 g/day

44
Q

What are some sources of fiber?

A

fruits, vegetables, whole grains, legumes, nuts

45
Q

What are some good sources of fiber?

A

beans, veggies, fruits, bran cereals, nuts and seeds

Nutrition Exam 3 (3 decks)

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