How much fiber do people need (18-50 years)?
25g for women
38g for men
How do you determine how much protein you need?
0.8g/kg of body weight
Where does glycogen come from?
animals
Which carbohydrates taste sweet?
simple carbs
Which carbohydrates do NOT taste sweet?
complex carbs
What are examples of simple carbs?
monosaccharides and dissacharides
What are monosaccharides and dissacharides?
sugars
What are examples of complex carbs?
oligosaccharides and polysaccharides
What are oligosaccharides and polysaccharides?
saccharides or glycans
What is the definition of a polysaccharide?
more than 10 sugars together
What are examples of glucose?
starch, glycogen
What are the different types of polysaccharides?
starch, glycogen, soluble, insoluble
Which polysaccharides are considered homoglycans?
starch, glycogen, soluble fiber, insoluble fiber
Which polysaccharides are considered heteroglycans?
soluble fiber, insoluble fiber
What is the definition of dietary fiber?
all nondigestible carbs and lignin found in plants
Describe soluble fibers.
they swell in water, short chain FA, can increase satiety
Describe insoluble fibers.
does not swell in water and helps with motility
What is a viscous fiber?
forms a gel in the gut, it is a good binder
What are fermentable fibers?
metabolized by colonic bacteria
What is a functional fiber?
a fiber that has physiological benefit when consumed
What are examples of soluble fibers?
beta-glucans, gums, wheat dextrin, psyllium, pectin, inulin, Konjac glucomannan
What are examples of gums?
seeds (chia, flax)
What are examples of insoluble fibers?
cellulose, lignan, some pectins, some hemicelluloses
What are examples of viscous fibers?
pectin, beta-glucans, some gums, psyllium, Konjac glucomannan
What are examples of fermentable fibers?
pectin, beta-glucans, guar gum, inulin, wheat dextrin
What are examples of non-fermentable fiber?
cellulose, lignan
Where can you get fermentable fibers?
prebiotics
What is the number 1 source of fermentable fibers in the SAD?
wheat dextrin
What are viscous fibers good for?
lowering blood sugar and cholesterol
What is the breakdown of dietary fiber?
soluble and insoluble fiber
Which kind of soluble fiber can swell in water?
soluble fiber
What can soluble fibers bind to?
cholesterol, triglycerides and glucose, which decreases their absorption
Are soluble fibers digestible?
no
What can some soluble fibers do in the large intestine?
fermented to short chain fatty acids and gas (fermentable fibers)
Where can you get soluble fibers?
inside of fruits and vegetables
Which kinds of fibers can make you feel fuller longer?
soluble fibers
Can insoluble fibers swell in water?
no
Can insoluble fibers be digested or fermented?
no
What do insoluble fibers do?
decreases GI transit time (AKA speeds things up
How is insoluble fiber excreted?
it is excreted unchanged
Where can you get insoluble fiber?
fruit and vegetable peels, whole grains
What must you do when you eat insoluble fiber?
increase your water intake
How much fiber do people need (>50 years)?
Men: 30 g/day
Women: 21 g/day
What are some sources of fiber?
fruits, vegetables, whole grains, legumes, nuts
What are some good sources of fiber?
beans, veggies, fruits, bran cereals, nuts and seeds