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
distinct macroalgae: classified as…..
vs microalgae (high in protein, __ +___, omg3)
overall
macro = visible to tye eye and includes seaweed and multicellular org
splits into brown/red high in protein and lue/green/purple
micro= single celled microrog visible via microscope. not all is edible
high in protein, EPA DHA, omg3
3 types of macroalgae:
nori: ___; high in B12, __, _____
dulse: ; > protein; also __ omg3
kelp
nori: red, B12, EPA, omg3
dulse: not as high in protein as nori; also EPA omg3
nori: brown; in miso soup
what is the deal with Naked Juice Company;s lively green juice?
has some side effect
Could have ama phenylalanine so, ppl w/ PKU shoudl avoid it
lessen ability to metabolise it!
duckwheat: high in ___, __/__-
also good for enviro
Common food in & Africa
protein, vit/min
thailand, lao, viet
consumption of insects
most consumed one are:
entomophagy
beetles, caterpillars, bees/ants/wasp, grasshoppers
3 types of microalgae:
- dunaliella: color, biggest source of __ ____, as
- chrlorella:
- ___/ spirulina: color/. grows where/ use
- dunaliella: green, biggest source of beta carotene, as powder mixed into bev
- chlorella: also green as poweder & extract in food
- grows in salty lakes / pond; blue/green same use
insect:
- new to western diets
- can consume
- high protein & low fat !~
actually
new to western diets likely due to domesticated plants and animals
whole, ground, paste
actually renewable & sustainable
seaweed in processed food: agar & carrageenan
tip: ;which one is in dessert more? in đồ mặn more?
act as plant gelatin
as hydrocolloid, can hold H20
agar: bread, cheese & mayo
carrageenan: choc, ice cream, pudding
