Lecture 5 Flashcards
What are the 6 kinds of vegetarian diets?
- Semi-veg: dairy,egg,chicken,fish
- Pesco-veg:diary, egg, fish
- Lacto-ovo veg: dairy, egg
- Lacto-veg: dairy
- Ovo-veg:egg
- Vegan
What are forms of alternative proteins?
Legumes, pulses High protein grains Seeds and nutr Seaweed and algae Insects
What is the nutrition value for alternative meat products?
High protien
High dietary fibre
Minerals: Fe, Zn, K, Ca
Vitamins: Folic acid, thiamin
When consuming alternative meat products, why should we consider complementary proteins?
Important to combine different meat alternatives because some are lacking in certain essential amino acids and others different ones
-when you combine both, they give you a full AA profile
Do you need to combine different proteins at the same meal?
No, can combine throughout the day
-as long as calorie needs are met and a variety of plant proteins are consumed throughout the day
What are EPA and DHA?
fatty acids from the omega 3 and 6 family
-vegetarians typically consume less of these
What is ALA?
A fatty acid found in plant based sources such as flax, chia seed, walnut and canola oil
How is ALA used in the body?
It is converted to EP and DHA however in limited amounts
Where do you fin non-heme Fe?
Plant based foods
Is Zn intake a concern for vegetarians?
Not typically a concern
Can iodine be low in vegetarians?
It can be, but salt and seaweeds are iodized
What are the vitamin deficiencies of vegetarians that we need to be careful of?
Vitamin D
-From the sun, fortified beverages and fatty fish
B12
- Fermented foods (not enough to meet nutritional needs)
- Generally not found in plant based foods
what are some of the health benefits ion having a plant based diet?
Lower body mass
Reduction in CVD
Lower risk of type 2 diabetes
Overall lower risk of cancer
What are the different kind of legumes?
Beans
Soybeans
Peas
Pulses (dried version)
What are the positives of eating more legumes?
Cheaper protein source Rich in: -complete carbs (raffinose and stachyose) -Dietary fibre -Protein Low in fat
What is raffinose and stachyose?
Complex carbs
-when bacteria ferment on them, they crease gas leading to flatulence
How do you prepare legumes?
Usually cooked before eating
Soaking of beans
-preferably in soft water because hard water has the Ca and Mg that can form precipitates
When soaking beans why is it recommended to not use alkali?
Makes beans too soft
-there is a certain amount you can put so it doesn’t destroy
Destroys thiamin
What are the main 2 methods of soaking beans?
Overnight soaking in cold water
Soaking for 1hr in eater that was brought to a brief boil
Why are soybeans good?
It is a protein of high biological value
What kind of products can soy yield?
Texturized soy proteins Whole soybeans Soymilk Tofu Fermented soy products
What are the issues surrounding soy products?
Source of phytoestrogens (isoflavonoid compound) which has estrogen like activity
- concerns are only based on animal research
- types of soy consumption differ from NA to Asian
What are the benefits of soy?
Heart health-> decreases in LDL
Post-Menopausal women-> decrease in blood pressure
Breast cancer-> soy foods (not supplements) may help prevent
How much grain product do you need to consume to equal out the same amount of protein found within 1 oz of cheese?
1 cooked cup of:
- amaranth
- Kamut
- Millet
- Oats
- Quinoa
- Sorghum
- Spelt
- Wild rice
- Bulgar
- Buckwheat
