Food & Food Preparation

Question 1

Roasted nuts may contain what and what does it do?

Answer 1

acrylamide - product of oxidation that may reduce the benefits of nuts and is potentially carcinogenic: has been classified as probable human carcinogen.

Question 2

What foods form the greatest amount of acrylamide?

Answer 2

Foods rich in the amino acid asparagine.

Question 3

How to reduce phytates in nuts?

Answer 3

soaking and roasting.

Question 4

What does soaking and sprouting nuts do?

Answer 4

increases the content and availability of their protective components, such as phytochemicals and antioxidants.

Question 5

What seeds are high in omega-6?

Answer 5

Pumpkin seeds, sunflower seeds, poppy seeds, hempseeds, sesame seeds, and tahini.

Question 6

What seeds are high in omega-3?

Answer 6

flax seeds, chia seeds, hempseeds, canola seeds.

Question 7

Flaxseeds contain a variety antinutrients (phytic acid, oxalates, and cyanogenic glycosides) however these compounds don’t pose a health risk to most individuals. Who do they pose a risk for?

Answer 7

Those with low iodine intake:
the body converts cyanogenic glycosides into substances that can block the update of iodine by the thyroid gland when iodine intake is inadequate.

Question 8

what is one serving of nuts or seeds, and avocado?

Answer 8

1 oz nuts or seeds

1/2 an avocado

Question 9

How many servings of high fat plant foods per day is reasonable?

Answer 9

2-3

more for athletes or those with higher caloric needs.

Question 10

Is the oil found in most grocery stores refine or unrefined?

Answer 10

refined

Question 11

What does the oil refining process involve?

Answer 11

solvent extraction of oil uses hexane, a petroleum byproduct.

Question 12

Why is margarine a less healthy option than refined oil?

Answer 12

Margarine is more highly processed, generally contains undesirable additives, and often is made with cheap oil or oils that are sourced unsustainably.

Question 13

Why should high fat plant foods be refrigerated?

Answer 13

To prevent deterioration of the unsaturated fats

Question 14

Which high fat plant foods should be kept frozen and why?

Answer 14

Walnuts, chia seeds, ground flaxseeds, hempseeds and wheat germ have higher levels of the more unstable omega-3 FA’s, they’re best kept frozen.

Question 15

What is expeller pressing in regards to oil?

Answer 15

an extraction technique that uses a screw or auger to squeeze oil from nuts, seeds, fruit, grains, or legumes. Although some heat is naturally produced from friction during this process, temperatures generally remain below 200 degrees F.

Question 16

What is the benefit of cold-pressed oils?

Answer 16

as a result, more valuable nutrients, antioxidants, phytosterols, and phytochemicals are retained in cold- and expeller- pressed oils than in conventionally refined vegetable oils.

Question 17

Which oils are best kept refrigerated?

Answer 17

Those oils rich in omega-3 FA.

Question 18

Which oils are best for cooking?

Answer 18

pure olive oil, organic canola oil are sensible because they can tolerate high temps. also, refined coconut oil has a smoke point of 450 F (unrefined is more like 350).

Question 19

what are Grains (or cereal grains)?

Answer 19

the edible seeds of grasses.

Question 20

what are examples of grains (or cereal grains)?

Answer 20

Wheat, oats, rye, corn, rice, barley, Kamut, spelt, millet, teff and triticale.

Question 21

what are pseudograins (or pseudocereals)?

Answer 21

the seeds of non-grass plants.

Question 22

what are examples of pseudo grains (or pseudocereals)?

Answer 22

amaranth, quinoa, buckwheat

Question 23

what is Wild Rice and what type of grains is it classified as (grain vs pseudo grain)?

Answer 23

Wild Rice is the seed or fruit of an aquatic grain and is classified as a pseudograin

Question 24

what are some gluten free grains and pseudo grains?

Answer 24

Corn, job’s tears, millet, oats, rice, sorghum, teff, amaranth, buckwheat, quinoa, and wild rice.

Question 25

what are the most oxalate rich plant foods?

Answer 25

Amaranth, 
beets, 
beet greens, 
cassava, 
chives, 
chocolate soy milk, 
lamb's quarters, 
miso, 
parsley, 
purslane, 
sorrel, 
spinach, 
star fruit, 
Swiss chard, and 
whole sesame seeds.

Question 26

How to treat calcium oxalate kidney stones?

Answer 26

Eating alkali-forming foods (F/V) to reduce urine acidity
Avoiding animal protein
Limiting high oxalate foods
Consuming calcium citrate supplements with meals (they may increase stones not with meals)
Drinking plenty of water
limiting calcium has not proven effective

Question 27

What plant foods are good sources of iron?

Answer 27

Legumes - provide 3-6 mg of Iron per cup of beans or lentils or 1/2 cup of soybeans or tofu.

Fortified bfast cereal can supply up to 18 mg

High iron plant foods: leafy greens (kale, dandelion greens, spinach) oatmeal, whole grains, pumpkin, hemp and sesame seeds, dried fruit, dark chocolate (70-85% cacao), blackstrap molasses.

Question 28

what foods/nutrients affect the absorption of iron?

Answer 28

Absorption increased with: vitamin C, citric acid, beta-carotene. onions and garlic increase availability of Fe from grains and seeds.

Absorption decreased with: tannins and other polyphenols in black tea, coffee, cocoa, and red wine. calcium supplements. Avoid these for 1 hour.

Oxalate appears to have a variable and sometimes minimal impact on iron availability from calcium- and iron-rich foods such as spinach, for example, because it’s calcium is preferentially bound.

Question 29

What vegan foods are high in zinc?

Answer 29

seeds, nuts, legumes and tofu, whole grains, including oatmeal and brown rice.

Question 30

What are good dietary sources of potassium?

Answer 30

Brussels spouts, cantaloupes, grapefruits, green beans, strawberries, and tomatoes all have more potassium per calorie than a banana.

Dried fruits, avocados, nuts, seeds and legumes are also excellent sources.

Question 31

What are some strategies to boost potassium intake?

Answer 31

• Fruit smoothie, with or without added greens.
• Big salad
• Use fruit to feed a sweet tooth.
• Eat the skin on baked potatoes
• Add beans
• Use nut or seed butters as spreads
• Sprinkle nuts and seeds
• Avocado in salads.

Question 32

what are good dietary sources of selenium?

Answer 32

Brazil nut (botanically a seed)
Whole wheat spaghetti, beans, grains, nuts and seeds.

Question 33

what is the problem with sea salt?

Answer 33

Although sea salts are advertised as containing trace minerals, these are usually present in miniscule amounts and also include tiny amounts of heavy metals, such as lead.

Question 34

How is pyridoxine affected by cooking?

Answer 34

Easily destroyed by cooking and is lost in soaking water or when foods are frozen/canned.

Moved during the refining of grains and isn’t added back to enriched grains.

Question 35

what are the eight most common food allergies?

Answer 35

milk, eggs, peanuts, tree nuts, shellfish, fish, wheat and soy.

Question 36

what are common food allergy symptoms?

Answer 36

hives, eczema, runny nose, earache, shortness of breath, swelling, inflammation, and diarrhea.