Plant Based Proteins Flashcards
(27 cards)
What defines a vegetarian diet?
No animal flesh
Includes variations like semi-vegetarian, pescatarian, lacto-ovo, and lacto.
What is the definition of a vegan?
A strict vegetarian who does not consume meat, dairy, eggs, honey, or any animal-derived products
Many vegans also avoid products tested on animals.
Approximately how many Canadians identify as vegetarian?
2.3 million
Approximately how many Canadians identify as vegan?
850,000
What does ‘plant-based’ usually refer to?
A diet mostly made up of plant-based foods with limited to no animal products
Often involves a whole food diet with limited processing.
What are some personal reasons for adopting a plant-based diet?
- Religion
- Culture
- Health
- Environment
- Animal welfare
- Taste
- Digestion
Is a vegetarian or vegan diet nutritionally adequate?
Yes, if appropriately planned according to the American Dietetic Association and Dietitians of Canada.
What are rich sources of carbohydrates in plant-based diets?
- Simple & complex carbohydrates
- Fiber
Which plant foods are high in fats?
- Olives
- Nuts
- Seeds
- Avocado
- Hemp
- Oils
What are the nutrients of concern in a vegetarian or vegan diet?
- Protein
- Omega-3 (DHA and EPA)
- Iron
- B12
- Vitamin D
- Calcium
What is the updated research on complementary proteins?
Lack of need to get all essential amino acids in one meal; a varied diet provides sufficient amino acids throughout the day.
What health benefit is associated with a plant-based diet according to the American Heart Association?
19% lower risk of cardiovascular disease mortality
What is the risk of total mortality when transitioning to a plant-based diet?
10% lower risk
Transitioning to a non-plant-based diet is associated with a 9% increased risk.
True or False: Lacto-ovo vegetarians and vegans have a lower risk of mortality compared to omnivores.
False
No significant difference observed.
What is a healthful plant-based diet associated with?
Lower risk of total mortality
An unhealthful plant-based diet is associated with a higher risk.
What are some plant-based protein sources?
- Legumes
- Pulses
- Soy
- Grains
- Nuts and seeds
- Seaweed and algae
What are common plant-based milk alternatives?
- Oat milk
- Cashew milk
- Almond milk
- Soy milk
- Hemp milk
- Rice milk
What is tofu made from?
Soy milk through precipitation of protein
Coagulants such as salts, acids, and enzymes are used.
What is the primary difference between tempeh and tofu?
Tempeh is made from fermented soybeans, while tofu is made from soy milk.
What is natto?
Fermented soybeans with added bacteria for fermentation
High in protein, iron, fiber, manganese, and copper.
What is a common use for seitan?
Meat replacer
Made from gluten and can be grilled, stir-fried, sautéed, roasted, or braised.
Fill in the blank: A balanced vegan diet can be conducive to ______.
elite athletes
What are some benefits of plant-based proteins for muscle building?
- Slow digestion
- Helps with weight management
- Good for gut health
What type of protein is considered best for muscle building in elderly adults?
Whey protein
