Plant Based Diets Flashcards
Define ‘vegetarian’ diet.
A diet that excludes all animal products, including meat, fish, and poultry.
Variants include lacto-vegetarian, lacto-ovo-vegetarian, and flexitarian.
What is a ‘vegan’ diet?
A diet that excludes all animal products, including honey, and often extends beyond food sources.
Vegans typically do not use animal-derived products in any form.
What are some common sources of protein for vegetarians?
- Dairy
- Nuts
- Pulses
- Grains
- Meat substitutes
These sources provide essential amino acids necessary for health.
What is the primary concern regarding protein in vegan diets?
Plant proteins tend to have lower amounts of essential amino acids or incomplete profiles, leading to lower biological value.
Complementing different plant proteins (e.g., beans with nuts) can help achieve a complete amino acid profile.
Fill in the blank: The EPIC-Oxford study is a large cohort study involving __________ vegetarian and vegan participants.
31,000 non-meat eaters
This study investigates health risks associated with vegetarian and vegan diets.
How does the energy intake of vegans compare to meat-eaters according to the EPIC-Oxford study?
Vegans have a 14% lower energy intake than meat-eaters.
This indicates potential challenges in meeting energy requirements.
True or False: Vegan diets typically have a higher dietary energy from carbohydrates compared to meat-eaters.
True
Vegan diets derive about 54% of dietary energy from carbohydrates.
What is the impact of a vegetarian or vegan diet on essential fatty acids?
Vegetarian and vegan diets tend to have lower levels of long-chain polyunsaturated fatty acids (LC-PUFAs) such as EPA and DHA.
These fatty acids are crucial for retinal and neural development.
List three essential fatty acids that are important for vegetarians and vegans.
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Arachidonic acid (AA)
These fatty acids are primarily obtained from animal sources.
What are the main vegetarian sources of iron?
- Pulses (e.g., chickpeas, lentils)
- Sprouted beans and seeds
- Cereals and bread
- Green leafy vegetables
- Nuts
- Dried fruits
Iron absorption in vegetarians may be affected by phytates and polyphenols in plant foods.
What vitamin is critical for enhancing iron absorption?
Vitamin C
Including vitamin C-rich foods can improve the bioavailability of iron from plant sources.
How do zinc intakes compare among meat-eaters, vegetarians, and vegans according to the EPIC-Oxford study?
Meat-eaters: 9.2mg, Vegetarians: 7.7mg, Vegans: 7.22mg
Bioavailability of zinc is lower in plant sources due to phytates.
What is a major source of calcium for vegans?
Fortified dairy replacements (e.g., soya milk, rice milk)
Other sources include tofu, greens, and nuts, but intake may still be lower than omnivores.
Fill in the blank: Vitamin B12 is primarily found in __________.
meat, eggs, and dairy products
Vegans need to rely on supplements or fortified foods for adequate intake.
What is the relationship between vegetarian diets and chronic disease risks?
Vegetarians may have lower risks for chronic diseases such as cardiovascular disease, cancer, and type 2 diabetes.
These benefits may be influenced by overall lifestyle factors beyond diet.
What nutrient deficiencies are vegetarians and vegans at risk for?
- Iron
- Zinc
- Calcium
- Selenium
- Iodine
- Vitamins D and B12
- Long-chain n-3 fatty acids
Assessing nutrient intake is essential for maintaining health.
What are potential health benefits of a vegetarian diet?
- Lower weight and BMI
- Higher dietary fibre intake
- Lower saturated fat intake
- Increased fruit and vegetable intake
These factors contribute to healthier dietary patterns.
What was the conclusion regarding the health status of vegetarians compared to health-conscious individuals?
Both vegetarians and health food shoppers had lower mortality rates than the general population, but vegetarians had similar death rates to comparable non-vegetarians.
This suggests that lifestyle factors may play a significant role in health outcomes.
What is a concern regarding the nutrient adequacy of vegetarian diets in infants?
Very restrictive vegan and macrobiotic diets are not recommended during weaning and infancy due to potential nutrient deficiencies.
Cases of rickets and other deficiencies have been reported in children on restrictive diets.
What are some benefits of a vegetarian diet?
Improved lipid profile, increased fibre intake, less overweight, enhanced antioxidant status
Studies indicate that vegetarian diets generally do not show detrimental effects.
What risks are associated with a vegetarian diet?
Increased risk of iron and vitamin B12 deficiency
There is limited information on iodine or omega-3 fatty acids.
What nutrients should vegans pay attention to during pregnancy and lactation?
Vitamin B12, calcium, riboflavin, iodine
Iron is also crucial during pregnancy.
What is noted about the fatty acid profile of vegan mothers’ breast milk?
Low levels of DHA
There is no evidence of any effect on development or physiological functioning in infants.
What are common reasons for becoming vegetarian?
- Moral/ethical
- Environmental concerns
- Food scares
- Health
- Religion
- Fashionable trends like Veganuary
These reasons reflect a mix of personal beliefs and societal influences.
