Fiber

Question 1

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

Answer 1

25g for women

38g for men

Question 2

How do you determine how much protein you need?

Answer 2

0.8g/kg of body weight

Question 3

Where does glycogen come from?

Answer 3

animals

Question 4

Which carbohydrates taste sweet?

Answer 4

simple carbs

Question 5

Which carbohydrates do NOT taste sweet?

Answer 5

complex carbs

Question 6

What are examples of simple carbs?

Answer 6

monosaccharides and dissacharides

Question 7

What are monosaccharides and dissacharides?

Answer 7

sugars

Question 8

What are examples of complex carbs?

Answer 8

oligosaccharides and polysaccharides

Question 9

What are oligosaccharides and polysaccharides?

Answer 9

saccharides or glycans

Question 10

What is the definition of a polysaccharide?

Answer 10

more than 10 sugars together

Question 11

What are examples of glucose?

Answer 11

starch, glycogen

Question 12

What are the different types of polysaccharides?

Answer 12

starch, glycogen, soluble, insoluble

Question 13

Which polysaccharides are considered homoglycans?

Answer 13

starch, glycogen, soluble fiber, insoluble fiber

Question 14

Which polysaccharides are considered heteroglycans?

Answer 14

soluble fiber, insoluble fiber

Question 15

What is the definition of dietary fiber?

Answer 15

all nondigestible carbs and lignin found in plants

Question 16

Describe soluble fibers.

Answer 16

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

Question 17

Describe insoluble fibers.

Answer 17

does not swell in water and helps with motility

Question 18

What is a viscous fiber?

Answer 18

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

Question 19

What are fermentable fibers?

Answer 19

metabolized by colonic bacteria

Question 20

What is a functional fiber?

Answer 20

a fiber that has physiological benefit when consumed

Question 21

What are examples of soluble fibers?

Answer 21

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

Question 22

What are examples of gums?

Answer 22

seeds (chia, flax)

Question 23

What are examples of insoluble fibers?

Answer 23

cellulose, lignan, some pectins, some hemicelluloses

Question 24

What are examples of viscous fibers?

Answer 24

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

Question 25

What are examples of fermentable fibers?

Answer 25

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

Question 26

What are examples of non-fermentable fiber?

Answer 26

cellulose, lignan

Question 27

Where can you get fermentable fibers?

Answer 27

prebiotics

Question 28

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

Answer 28

wheat dextrin

Question 29

What are viscous fibers good for?

Answer 29

lowering blood sugar and cholesterol

Question 30

What is the breakdown of dietary fiber?

Answer 30

soluble and insoluble fiber

Question 31

Which kind of soluble fiber can swell in water?

Answer 31

soluble fiber

Question 32

What can soluble fibers bind to?

Answer 32

cholesterol, triglycerides and glucose, which decreases their absorption

Question 33

Are soluble fibers digestible?

Answer 33

no

Question 34

What can some soluble fibers do in the large intestine?

Answer 34

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

Question 35

Where can you get soluble fibers?

Answer 35

inside of fruits and vegetables

Question 36

Which kinds of fibers can make you feel fuller longer?

Answer 36

soluble fibers

Question 37

Can insoluble fibers swell in water?

Answer 37

no

Question 38

Can insoluble fibers be digested or fermented?

Answer 38

no

Question 39

What do insoluble fibers do?

Answer 39

decreases GI transit time (AKA speeds things up

Question 40

How is insoluble fiber excreted?

Answer 40

it is excreted unchanged

Question 41

Where can you get insoluble fiber?

Answer 41

fruit and vegetable peels, whole grains

Question 42

What must you do when you eat insoluble fiber?

Answer 42

increase your water intake

Question 43

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

Answer 43

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

Question 44

What are some sources of fiber?

Answer 44

fruits, vegetables, whole grains, legumes, nuts

Question 45

What are some good sources of fiber?

Answer 45

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