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z - misc nutrition > Indian foods > Flashcards

Indian foods Flashcards

1
Q

legume -plant?

A

plant in family Fabaceae

- nitrogen-fixing bacteria have symbiotic relationship so reduces the need for nitrogen fertilizers

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2
Q

legumes produced as?

A

edible pods and /or seeds

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3
Q

what are pulses?

A

legumes harvest solely for their dry seed.

bean, pea, chickpea, , lentils

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4
Q

what is daal?

A

pulses. source of protein.
quick cooking (lentils + split pulses)
ground daal - bread.
also name for thick lentil soup

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5
Q

rice and lentils cooked together - 3 times eatin?

A

first food for baby
during illness
consumed during religious festival

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6
Q

why eat rice + lentil together

A

provide complimentary proteins- vegan/vegetarian by choice/poverty. need to get complimentary proteins.

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7
Q

nutrients in pulses

A

high in protein, fibre, iron, potassium, low in fat.

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8
Q

how many essential AA

A

9/20

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9
Q

why are pulses and cereals complementary?

A

pulses - low in methionine, high in lysine

cereal - low in lysine, high in methionine

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10
Q

satiating effect of pulses

A

fibre and protein = manage weight + combat obesity

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11
Q

glycemic index of pulses

A

low. maintain BG levels + insulin levels

- may reduce risk of coronary heart disease

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12
Q

name the anti-nutrients in legumes

A

phytate: binds iron, zinc, magnesium, calcium
oxalates: calcium, iron
lectins: may bind to digestive tract - promote inflammation and bacterial/toxin crossing barrier.
protease inhibitors - inhibit protein digestion

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13
Q

what is an anti-nutrient. polyphenol?

A

prevents the absorption of other things

polyphenol (tannin) ihibit absorption of non-heme iron

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14
Q

how is phytate reduced?

A

reduced by fermentation/cooking. phytate is destroyed

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15
Q

where are oxalates found?

A

in spinach

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16
Q

how to process foods to reduce anti-nutrients?

A

soaking, sprouting, boiling/steaming, canning, fermentation.
combining methods is good.

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17
Q

what is curry

A

dishes seasoned with combo of spices and herbs, oils added.

dry or wet with sauce

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18
Q

protein in curry?

A

vegetarian, animal protein.

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19
Q

what is tarka

A

seasoning for dal or veg dishes

spices: onion, garlic, ginger, mustard seed, cumin. sauteed in ghee or oil.

20
Q

how to make tarka?

A

oil, spices, tomatoes, lentil, lemin, yogurt

21
Q

why eat spiced foods

A

aromatic plants + seeds
rosmarinic acid may reduce carcinogens in cooked meat
-contain antioxidant and anti-inflammatory compounds
anti-microbial: fresher longer

22
Q

how does rosmarinic acid reduce carcinogens in cooked meat?

A

meat may have heterocyclic amines

-> spice may prevent this formation

23
Q

turmeric - what family?

A

ginger family

- spice, pigment, bright yellow.

24
Q

what is main active ingredient to turmeric

A

curcumin.

antioxidant and anti-inflammatory.

25
Q

Alzheimer’s and heart disease assoc with?

A

chronic, low-level inflammation + oxidative damage

26
Q

how is turmeric better absorbed?

A

cooked with black pepper and cooked with fat

27
Q

take turmeric supplements?

A

higher percentage of curcumin.

  • theory that will reduce pain = reduce chronic disease
  • risk assoc with taking turmeric supplements : interact with other medications
28
Q

turmeric > curcumin supplement

A

turmeric total thing better than isolated compounds. better function

29
Q

turmeric > curcumin supplement

A

turmeric total thing better than isolated compounds. better function

30
Q

edible oil consumption in India

= consequences?

A

13.4 kg
- cheap seed oil.
increased rates of obesity + Type 2 diabetes
high

31
Q

what cooking fats are commonly used in Indian cooking :)

A

ghee - from butter
vegetable ghee - essentially margarine: highly hydrogenated. poorer ppl subsitute. cheaper
mustard seed oil : oungent flavour - isothiocyanates
coconut oil
sesame oil
peanut oil

32
Q

how is ghee made?

A

unsalted butter boiled to 100C to remove water content by evaporation, then filtering out precipitated milk solids

33
Q

why is ghee good?

A

dairy - saatvic.
from cow - mother goddess.
- cook at higher temp, lower lactose because protein removed. doesnt go rancid as quick.

34
Q

how and why is ghee used?

A

in ayurveda

  • considered sacred, used in religious rituals.
  • sattvic
  • cooking, sweets, on rice/flat bread
  • longer shelf life @ room temp and higher smoking point than butter
35
Q

ghee and heart health

A

source of saturated fatty acids + cholesterol oxides = atherosclerosis
= vegetable ghee made from hydrogenated veg oils + high trans fatty acids

36
Q

trans fats shown to increase risk of?

A

coronary heart disease

37
Q

Mustard seed oil

- mustard from what family?

A

brassicaceae family

38
Q

mustard oil %-age of consumption of oil

A

18%

39
Q

how is mustard oil made?

A

cold pressed or refined using solvents

40
Q

what does it taste like? what compound contributes to this?

A

hot nutty taste
isothiocyanates = flavour + odour
high smoke point

41
Q

mustard seed oil + heart health

A

erucic acid in monosaturated O-9 FA
causes formation of fatty deposits in heart muscles
= in Canada, US , EU cannot sell mustard oil for human consumption

42
Q

canola oil - modified how?

A

to have less erucic acid.

  • rapeseed is same: bad connotation
  • choose canola bc light in flavour
43
Q

how can canada sell mustard seed oil

A

“for external use only”

- can label this way + sell. people buy for massage or for eating

44
Q

coconut oil

A

high smoke point - high-heat cooking
solid at room temp
slow to oxidize and thus resistant to rancidty due to high saturated fat content.
- high lauric acid, a medium-chain saturated fatty acid

45
Q

is coconut oil good for you?

A

raises LDL cholesterol = cause of CVD.

= no known offsetting favourable effects, advice against

z - misc nutrition (22 decks)

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