why do some people go vegetarian?
perceived health benefits health conditions food safety scares religious practices concern for animal welfare social reasons environmental reasons
what environmental benefits are associated with eating plant-based?
reduction of green house gases (48% comes from meat)
reduction of co2 per
co2 footprint in foods (greenhouse gases)
83% comes from production of food
11% comes from transportation of food.
hence eating plant based reduces emissions of green house gases tremendously.
Health benefits of a vegetarian diet
reduced rates of obesity heart disease high blood pressure cholesterol type 2 diabetes certain cancers
What type of vegetarian consumes milk products?
lacto-vegetarian
What type of vegetarian consumes milk products and eggs?
lacto-ovo-vegtarian
What type of vegetarian consumes fish and seafood?
pesco-vegetarian
What type of vegetarian consumes NO animal products?
Vegan
What type of vegetarian consumes only raw or dried fruit, seeds and nuts?
fruitarian
What is the name of a person who eats a diet of foods derived from plants and animals?
omnivore
which region believes that it is uncompassionate to eat the flesh of another living creature? however not all are vegetarian. they believe in karuna & karma
buddhism
hinduism
soul is all-important. uniting all beings as one, hence immoral to kill or injure a human or animal.
not all are vegetarian
40% vegetarian
majority lacto-ovo
consumption of snack, alcohol, tea & coffee is discouraged
seventh day adventist church
flesh of beast and fowls is discouraged so is the consumption of alcohol, coffee and tea.
mormon church.
plant based proteins include?
legumes aka pulses once they are dried.
nuts & seeds (butters also)
soy-based products
TVP
what the the CFG suggest to be taken in milk and alternatives
to consume a fortified soy beverage
how can iron be obtained in a vegetarian diet
legumes tvp fortified grains nuts and seeds vegetables such as spinach & kale
how is zinc obtained in a vegetarian diet?
legumes
seeds
whole grains
how is calcium obtained in a vegetarian diet?
fortified beverages tofu almonds seasame seeds dairy (lacto-vegetarian)
how is vitamin D obtained in a vegetarian diet?
fortified beverages
margarine
how is B12 obtained in a vegetarian diet?
nutritional yeast dairy eggs meat alternatives fortified beverages
what food sources provide omega 3
soy products walnuts flaxseeds chai seeds omega-3 eggs
what is nutritional yeast?
it has a nutty and cheesy flavor
can be consumed as is
easy to dissolve in water, milk, juices etc.
can be sprinkled over soups and salads
which country is the greatest producer and consumer of legumes
india
what is referred to the plant of fruits enclosed in pods?
legumes
what are important nutrients found in legumes?
fiber & complex CHO protein folic acid (good for pregant women) calcium (low bioavailibility) phosphorous potassium iron (enhanced absorption when mixed with vitamin C.) ex: chili with tomatoes low in fat except peanuts
advantages of consuming soy beans
high in good quality protein
good amounts of fat and calories compared to other legumes
contains isoflavones
what are phytoestrogens
plant derived compounds structurally similar to estrogenic substances
what are legumes generally high in?
CHO
starches is the major CHO found in legumes
include some non digestible oligosaccharides which may cause flatulence.
why does eating legumes increase flatulence?
gases such as (H2, CH4, CO2) are produced by intestinal bacterias as they ferment the legume’s indigestible oligosaccharides.
how to extract oligosaccharides from legumes?
- increase water to bean ration when soaking (10:1). need to use new water to cook. may result in nutrient loss
- adding baking soda: may result in thiamin & protein loss. + mushy vegetables
- in industry phenolic compounds are sometimes added
- taking enzymes such as beno to break down some of the oligosaccharides into digestible form.
why are nuts and seeds high in calories
because of their high fat content
nuts and seeds are a good source of what?
proteins, fats, fibers, vitamins and minerals
nutrients in soy beverages and what they may be fortified with?
naturally lack B12 and contain only 1/4 of the calcium found in cow milk.
lack lactose
vitamin A and D are added just like in regular milk.
plant protein quality
inferior to that of animal protein.
legumes are limited in what AA?
methionine tryptophan
nutsare limited in what AA?
lysine, methionine, tryptophan
grains are limited in what AA?
threonine, lysine, tryptophan
seeds are limited in what AA?
methionine lysine
what can you combine with legume to have a complete protein?
grains
what can you combine with nuts to have a complete protein?
grains
what can you combine with seeds to have a complete protein?
grains and nuts
how to cook legumes
1- dried legumes need to be washed and sorted
2- soaked
3- simmer rather than boil
what are the 3 soaking methods?
1- overnight soak: 3x more water than their volume overnight.
2- short soak: legumes are placed in 3x their volume of water and brought to a boil, simmered for 2 minutes and then left to soak for 1h
3- no soak
what happens if legumes are cooked in an acidic medium?
cooking time is increased due to the inhibition of the softening of pectic compounds
what happens if legumes are cooked in an basic medium?
the texture will be mushy due to increased rehydration speed the the dried legumes. thiamine will also be lost.
why should legumes be cooked?
- startches gelatinize, texture is altered and flavor is changed= more palatable
- eliminates toxic substances
what does trypsin/protease inhibitor cause
reduce protein absorption in legumes
in what are hemaglutinins found & what may they cause?
red kidney beans
interfere with nutrient absorption
in what legume can cyanide be found in?
lima beans
what does sprouting do?
- enhances flavour, nutrient content (especially vitamin C), palabiity and digestibility (release enzymes that break down starches into digestible sugars)
- reduces iron availability due to binding of fiber
should you eat raw sprouts?
no, as they may carry risks such as salmonella and E. Coli
how to refrigerate legumes
- cooked beans in their liquid for up to 3 days
- bean spouts should be stored in a cold bowl of water which gets changed daily to prevent molding
how to freeze legumes
- cooked beans should be drained and stored for up to 3 months
- nuts and seeds should be stored in a cold, dry place to prevent rancidity
where should dried beans be stored?
in an airtight container for up to a year
what is TVP
derived mainly from soybeans but may also use nuts, wheat, sunflower, alfalfa & cotton seeds
how is TVP made
the plant material is altered into fibrous, porous granules and rehydrate them rapidly.
what is seitan
it is a plant derived protein product derived from wheat gluten hence should not be used by patients with celiacs
what are meat analogs
they are imitations of meat products made by blending soy protein with other vegetable proteins, CHO, fats, vitamins and minerals, coloring and flavorinh
do meat analogs contain as much fat as meat products
no
contain up to 1/3 and contain no cholesterol
what is the protein quality in meat analogs?
it is inferiors to that of meat as soy protein lacks methionine. should be used with grains to obtain complete protein
downfalls of using meat analogs?
high in sodium
can be very costly
what is “the cheese” made from soy beverage
tofu
how if tofu made
they protein from soy beverage is precipitated out through the use of coagulant and (calcium/magnesium sulphate dehydrate & calcium/magnesium chloride)
the curds are then separated and pressed
how should tofu be handled once opened?
water should be drained off and replace with new fresh water which should be changed daily.
should be stored in the fridge
what types of tofu are available
silken
soft
medium
firm textures
how is soy beverage made?
a milk like liquid is extracted from ground soybeans
or made from defattened soy flour
what do you need to do to your homemade soy beverage and why?
needs to be boiled for 20 minutes to destroy trypsin inhibitor
what does activated enzyme lipoxygenase result in when grounded
bitter/beany taste
fermented soy bean paste
a salty condiment of light-dark brown color made from fermenting cooked boy beans & rice or barley
miso is?
japanese fermented soy pase
A condiment produced from a fermented and aged (a few months to a few years) paste
of boiled soybeans, wheat, salt and Aspergillus oryzae or Aspergillus sojae molds
soy sauce
what is tempeh?
fermented (rhizopus oligosporus) whole soybeans molded into a cake
advantages: significan quantities of B12
has a nutty taste
originates from indonesia