lec 6 Flashcards
semi-vegetarian vs pesco-vegetarian vs lacto-ovo vegetarian diets
vegan?
semi: dairy products, egg, fish, chicken
pesco: dairy products, egg, fish
lacto-ovo: dairy product and egg
vegan: no meat product of any kind
lacto-vege vs ovo-vege diets
lacto: only dairy product
ovo: only egg
list 5 alt proteins:
- legumes: ___, ____, soys & pulses
- ___ ___ grains
- __ & ___
- seaweed & ___
- insects
- legumes: beans, peas, soys, and pulses
- high protein
- seeds & nuts
- algae
nutr of alt protein
aside from protein,
- vit: folic acid and thiamine
- mineral: Fe, Zn, K, Ca
what is the complementary protein approach and rationale?
tip: essential am.a, combine
plant-based proteins contain all essential am.a bt some less than other
=> so you dont need to combine diff proteins in same meal
=> as long as cal needs’re met and eat diff plant proteins throughout the day
_____ consume less ____-3 f.a (like __ & ____ in what) compared to omnivores
- ___ not getting much any at all
source of ALa( ALPHA LINOLENIC acid)
ALA ->/<- EPA + DHA in limited amount
vegetarians / omega/ EPA & DHA in fatty fish
vegans
ALA: fl;ax, chia, walnut & canola oil
ALA can converted to EPA + DHA in limited amnt
some health benefits to alt protein?
think 3 chronic diseases
lower body mass
- reduce risk to CVD, T2DM, cancer
what abt vitamin D & B12 for vegetarians?
- B12 found in fermented food -> not enough o hti that nutr lvl
- take supplment or eat nutritional yeast
- vigtD: in fatty fish, dairy/dairy alt
mineral: Fe, Zn, Iodine, Ca
- -> not as well absorbed by the body
- __- (black beans, what, what)
- __ can be low
- (broccoli, what, waht) which can ________
- has non-heme Fe in planbt based diets
- Zn (pumpkin seeds, leafy green)- > not a concern
- iodine, can be low -> not a concern in North american diet
- Ca: orange juice, dairy products
=> lower absorption of non-heme Fe
notes on legume: overall
conains rich complex ion carb: raffinose & stachyose -> which can cause gas & bloating -> rinse under H20
-> low in fat
how to prepare legumes
cook before eating: make protein available & gelatinous
how to soak legumes
1. overnihgt
2. boil
3. dont use
- soak overnight in cold, soft water (place in fridge to prevent microbe growth)
- soak for 1 hr in water brought to boil
- alkaline ie baking soda: soften bean, dmg thiamine
soybeans: protein of high ___ ___
- texturised _- ___
- ____
- milk, tofu, ___ (=/ probiotic d food)
biological value
- soy protein
- whole soy
- germented
is Beyoond Meat Burger the same as Impossible Meat burger?
No, different in look & txture
how high in protein are grains? give some e.g
- for 1 cp or less, can give u the protein equivalent of 1 oz meat/cheese
e.g amaranth buckwheat spelt sorghum
