Week 3 - legumes, whole grains Flashcards
(23 cards)
Legumes are also called
Pulses
Legumes are a good source of which micronutrients (5)
Hint: PIMFZ
Potassium Iron Magnesium Folate Zinc
What is the only plant food rich in lysine?
Legumes
Complements methionine-rich grains
Are legumes digested in the small intestine?
No. They are high in resistant starch, so they are prebiotics.
Beans and other legumes contain a number of oligosaccharides (stachyose, raffinose) that are very poorly digested in the small intestine. These carbohydrates pass into the large bowel where they are fodder for bacterial fermentation.
Legumes contain the “anti-nutrient”
Lectins
How to reduce oligosaccharides before eating:
Soaking
Sprouting
Cooking in alkaline pH water
Canned beans
T/F meals with beans and peas provide a greater sense of satiety
True
What is the most widely consumed grain in the US and world?
Wheat
What are the key nutrients in wheat?
Insoluble fiber Magnesium Vitamin E B vitamins Protein, minimal Iron Zinc Inulin
Vitamin E in wheat is found in the
Wheat germ
Do whole grains have an anti inflammatory effect?
Yes, at least one study showed whole grain intake inversely associating with hs-CRP concentrations
How common is non-celiac gluten sensitivity?
Unknown
Celiac disease prevalence in the US:
1 in 141
0.7%
5 myths about gluten
- Our bodies are not meant to process gluten (no one should eat gluten)
- Cutting gluten is beneficial, even if you don’t have CD
- Gluten sensitivity doesn’t exist
- People with CD can eat a little gluten
- If you have CD as a child, you’ll outgrow it
T/F wheat is a common allergen
True (assessed by IgE)
How does glyphosate (G) work?
Normally gluten forms connections between different amino acids in grains
G binds to gluten which disrupts the binding and so gluten stays in a more allergic form
So some people may be reacting to the effects of glyphosate, not gluten.
What inhibits cytochrome P450 enzymes?
Glyphosate
CYP enzymes play crucial roles in biology, one of which is to detox xenobiotics
Where is phytic acid (phytates) found?
Seeds of all plants
What is the storage form of phosphorus in plants?
Phytic acid
What is the concern for phytic acid?
Phytic acid binds to certain minerals, reducing their bioavailability
Phytates are sometimes called “anti-nutrients” because of that
What processing methods decrease/degrade phytates?
Soaking, sprouting, germination, fermentation, boiling
What is the concern with phytates and calcium?
Phytates may decrease the absorption of the mineral calcium, increasing bone loss
Research has found the opposite to be true. Possibly because human gut microbiota produce phytase (enzyme that breaks down phytate)
If a meal is high-phytate, what might you do to counteract?
Ascorbic acid
Probiotic bacteria
