Legumes and Grains Flashcards
What micronutrients are found in legumes generally?
vitamins Bs foalte iron zinc calcium
4 health benefits associated with regular consumption of legumes
Cardiovascular diseases, cancers, type 2 diabetes, weight management
What are isoflavones
Isoflavones are part of a group of plant-based chemicals called phytoestrogens. These chemicals act like a weaker form of estrogen in the body. The main isoflavones in soy are genistein and daidzein.
List the micronutrients found in grains
Source of B vitamins, vitamin E, potassium, magnesium, iron and zinc
Four health benefits associated with regular consumption of grains
reduced type 2 diabetes risk, cancer, prebiotic effect and helps digestion, reduced cardiovascular disease
What is coeliac disease
Coeliac disease is an autoimmune disease that occurs to people with a genetic susceptibility. They cannot process the gluten protein.
What is beta-glucan?
a soluble fibre which can be found in oats, and barley. It has been shown to improve blood glucose control after a meal, improves insulin responses as well as decreasing cholesterol levels
What are glucosinolates and good sources?
Sulphur containing phytochemicals. They are water soluble and can be converted into bioactive compounds that may reduce cancer risk. Found in brussel sprouts
How are glucosinolates converted into bioactive compounds
Through chopping or chewing raw cruciferous vegetables to release a plant enzyme myrosinase. Myrosinase converts into indoles and isothiocyanates.
What is myrosinase and what effects do the heat of the stomach effect on activity
It is a plant enzyme that is inactivated by heat of the stomach acid
What is lycopene?
It is a carotenoid in human blood, prevents oxidative damage to lipids, proteins and DNA. Found in tomatoes, watermelon and grapefruit
What are oxalates. What food contains them?
Oxalates are a natural substance found in food, which binds to calcium during digestion in stomach and intestines and leaves body in stool. Oxalate that doesn’t bind, travels are a waste product to kidneys through blood to urine. Found in spinach, beetroot.
What is an enzyme?
An enzyme is usually a protein that participates in chemical reactions, by facilitating or allowing a chemical reaction to take place. They are present in plants because they contribute to the growth process as well as defence mechanisms
What is the ORAC score?
the ability of a substance to stabilise peroxyl radicals in vitro. It is measured by micromoles. Its disadvantage is that when comparing foods understand that for example a ground spice contains higher ORAC score due to phytochemicals but compared to an apple which has a lower ORAC, but its much safer to eat 100gms of apple than spice.
What main (4) phytochemicals are in berries?
- anthocyanins
- catechins
- ellagic acid
- gallic acid
