Fiber

Question 1

Fiber defintions are based on what 2 things?

Answer 1

analytical methods
physiological function

Question 2

Health Canada’s definition of fiber

Answer 2

non-digestible carbohydrate and lignin

Question 3

The U.S/Canadian institute of medicine divides the definition of fiber into what 3 categories?

Answer 3

dietary fiber
functional fiber
total fiber

Question 4

Dietary fiber definition

Answer 4

non-digestible carbohydrate and lignin that are intrinsic and intact in plants

Question 5

Functional fiber definition

Answer 5

isolated, non-digestible carbohydrate that have beneficial effects in humans

Question 6

Total fiber definition

Answer 6

sum of dietary and functional fiber

Question 7

2 types of fiber

Answer 7

insoluble and soluble

Question 8

Insoluble fibers include

Answer 8

cellulose (wheat bran)
some hemicelluloses (veg and fruit)
lignin (polyphenolics in all plant foods)

Question 9

Soluble fibers include

Answer 9

some hemicelluloses (veg and fruit)
pectin (fruits and veg)
gums (seeds)
beta glucans (oats, barley)

Question 10

How are insoluble fibers fermented in the colon?

Answer 10

they are fermented slowly

Question 11

What is the main physiological effect of insoluble fibers?

Answer 11

fecal bulking

Question 12

What does fecal bulking support and prevent

Answer 12

supports laxation and colonic health
prevents ulcerative colitis and colon cancer

Question 13

Give an example of an insoluble fiber and its effect

Answer 13

wheat bran provides fecal bulking of about 5.7g/g of bran (for every gram will make feces about 6 times bigger)

Question 14

What happens when soluble fibers are fermented in the colon?

Answer 14

they produce short chain fatty acids

Question 15

What are some short chain fatty acids produced by soluble fiber?

Answer 15

butyrate
proprionate
acetate

Question 16

Short chain fatty acids produced by soluble fibers are important for what?

Answer 16

colonic health and coronary heart disease

Question 17

Short chain fatty acids produced by soluble fibers can be used as what?

Answer 17

energy sources

Question 18

What 2 effects of soluble fibers with high viscosity in the small intestine?

Answer 18

they increase bile acid excretion and slow carb absorption

Question 19

Increased bile acid and slowed carb absorption are good for what?

Answer 19

bile acid = coronary heart disease
slow carb absorption = diabetes and coronary heart disease

Question 20

How do soluble fibers help reduce cholesterol?

Answer 20

they bind bile acids preventing their reabsorption so they are excreted which forces the liver to use cholesterol to make new bile acids

Question 21

Glycemic Index

Answer 21

the relative blood glucose response to dietary carbs (compared to control food)

Question 22

Glycemic Load

Answer 22

takes into account the quantity and quality of carbs in a food

Question 23

How is glycemic load calculated?

Answer 23

by multiplying the glycemic index by the amount of carbs in grams provided by food and dividing the total by 100

Question 24

What does the glycemic load account for?

Answer 24

only the amount of carbohydrate in the food vs GI accounting for the entire food

Question 25

What does soluble fiber do to carb absorption?

Answer 25

slows carb absorption

Question 26

What percent deaths in Canadian men and women result from cardiovascular problems

Answer 26

35% of all deaths for men 38% of all deaths for women

Question 27

What percent of women and men have elevated cholesterol?

Answer 27

48% of men 43% of women

Question 28

What is the first line of intervention for reducing cholesterol and coronary heart disease risk?

Answer 28

through lifestyle changes diet, increased physical activity, weight control)

Question 29

If you decrease your cholesterol by 1% what percent does your risk of coronary heart disease go down by?

Answer 29

2%

Question 30

What health claims are associated with CHD risk reduction?

Answer 30

vegetable proteins viscous fibers phytosterols nuts

Question 31

Which vegetable protein is associated with CHD risk reduction?

Answer 31

soy

Question 32

Which viscous fibers are associated with CHD risk reduction?

Answer 32

oat beta-glucan psyllium

Question 33

Which phytosterols are associated with CHD risk reduction?

Answer 33

sterols stanols

Question 34

Heart healthy diet for people at risk based on cholesterol levels: _______ total fat

Answer 34

25-35%

Question 35

Heart healthy diet for people at risk based on cholesterol levels: how much saturated fat, PUFA, and MUFA

Answer 35

<7% saturated fat <10% PUFA <20% MUFA

Question 36

Heart healthy diet for people at risk based on cholesterol levels: how much dietary cholesterol?

Answer 36

<200mg

Question 37

Heart healthy diet for people at risk based on cholesterol levels: how much fiber?

Answer 37

20-30g/day

Question 38

Heart healthy diet for people at risk based on cholesterol levels: healthy _______ foods such as

Answer 38

whole whole grains, fruits and veg

Question 39

Heart healthy diet for people at risk based on cholesterol levels: how much viscous (soluble) fiber?

Answer 39

10-25g/day

Question 40

Heart healthy diet for people at risk based on cholesterol levels: how much plant stanol/sterols?

Answer 40

2g/day

Question 41

What is an example of a heart healthy diet?

Answer 41

portfolio diet

Question 42

3 key mechanisms of action for a heart healthy diet

Answer 42

viscous fibers soy protein phytosterols

Question 43

Viscous fibers do what?

Answer 43

increase bile acid loss

Question 44

Soy protein does what?

Answer 44

decrease cholesterol synthesis increase LDL receptor uptake

Question 45

Phytosterols do what?

Answer 45

decrease cholesterol absorption

Question 46

Nuts are high in _______ which increases ______ and decreases ________

Answer 46

MUFA HDL LDL

Question 47

Nuts are a _________ protein which decreases _______

Answer 47

vegetable LDL

Question 48

Nuts have vitamin _____ and _______ which decreases __________

Answer 48

E phenolics oxidized LDL