Lecture 12: Plant-based Diets

Question 1

What is the difference between vegan and vegetarian?

Answer 1

Vegans ALSO exclude any animal-derived foods.

Vegan = shorter word = less foods available to eat

Question 2

What is a flexitarian?

Answer 2

Predominant plant diet, around 80-90% plant based.

Minimize meat intake.

Question 3

What tool can we use to check if a plant-based food is actually healthy?

Answer 3

Plant-based dietary index

Question 4

What are the traditional plant-based alternatives for meat?

Answer 4

• Tofu
• Tempeh
• Veggie blends

Question 5

What supplement should all vegetarians be on? Why?

Answer 5

B12, because it mainly comes from animal products.

Fortified foods are insufficient for vegetarians.
Cyanacobalamin is the usual form.

Question 6

How can a vegetarian get sufficient retinol without meat?

Answer 6

• Orange, yellow, red, and green vegetables have beta-carotene.
• Golden rice (GMO fortified rice)

Should not need additional supplementation.

Question 7

What would make us concerned for iodine deficiency in a vegetarian?

Answer 7

They only cook with non-iodized salt.

Also if they don’t eat any sea veggies or milk.

Question 8

Why does calcium from veggies sometimes not get absorbed in vegetarians?

Answer 8

Oxalates inhibit absorption.

Normally, dairy has the most calcium.

Question 9

Why is iron deficiency common in vegetarians if iron is in veggies?

Answer 9

Plants have non-heme iron, which has inferior absorption.

Question 10

What naturally occurring substance inhibits absorption of iron and zinc?

Answer 10

Phytates

Question 11

How do vegetarians get a sufficient amount of Omega-3 FAs?

Answer 11

• ALA comes primarily from plant-derived foods.
• ALA can be converted to DHA and EPA.
• Needs a high amt of ALA consumption to convert ALA to DHA/EPA.

Supplementation is recommended for VEGANS or poor intake.

Question 12

What is the concern with plant-based proteins?

Answer 12

• Plant-based proteins are usually deficient in 1 of the 9 essential AAs.
• Need a rotating diet to ensure the gaps are covered.

Question 13

What are the biggest health risks in plant-based diets?

Answer 13

• Poor bone health
• Anemia (Iron/B12)
• Pregnancy/Lactation
• Childhood nutrition

Question 14

How do plant-based diets lower CV risk?

Answer 14

• Higher intake of unsat fats
• Healthier sources of protein
• High fiber/plant sterol inhibits dietary cholesteorl absorption.
• Anti-inflammatory effects

Question 15

How do plant-based diets benefit T2DM?

Answer 15

Improvement overall!