Plant-Based Diets - Exam 2

Question 1

What is an ovo-vegetarian? Lacto-vegetarian?

Answer 1

person that eats eggs but avoids all other animal-derived foods

Permits consumption of dairy products

Question 2

Plant based diets decreases risk of what 5 chronic conditions?

Answer 2

coronary heart dz
T2DM
total cancer risk
stroke
renal failure

overall decreases risk of mortality

Question 3

_____ made from vital wheat gluten

Answer 3

Seitan

Question 4

_____- made from pea protein, rice protein, cocoa butter, coconut oil, yeast

_____- made from potato and soy proteins, yeast; contain vegan heme iron

Answer 4

Beyond Meats

Impossible Meats

Question 5

Most vegetarian patients should be on a ______. GI absorption declines after _____

Answer 5

B12 supplement!

age 50

Question 6

What are the 2 forms of B12? Which one is naturally occurring?

Answer 6

Cyanocobalamin - most common, synthetic, more stable

Methylcobalamin - naturally occurring

Question 7

_____ is vitamin A only found in animal-based foods

Answer 7

retinol

Question 8

Where are the precursors to Vit A mostly found? What are they called?

Answer 8

in fruit in veggies

Provitamin A carotenoids

Question 9

Provitamin A carotenoids are converted into _____ in the body by the _____ and ________

Answer 9

retinol

liver

small bowel mucosa

Question 10

_______ is most abundant provitamin A found in plant-based foods. Where is it found?

Answer 10

Beta-Carotene

Found in orange, yellow, red, and green vegetables and fruits and golden rice

Question 11

Where is iodine found naturally? Who is at most high risk for iodine def? Where can you found it added in?

Answer 11

widely distributed in ocean and soil, but not agricultural soil, most plant foods do NOT contain iodine

iodine def is a concern in super holistic pts due to not eaten anything even slightly processed.

Iodized salt and non-dairly milks are often fortified with iodine

Question 12

What decreases the absorption and bioavailability of calcium? Where can a person who does not consume dairy products find it?

Answer 12

oxalates

low-oxalate vegetables (cabbage, chives, cauliflower, cucumbers, water chestnuts); legumes, nuts, seeds, non-dairy milk has calcium added

Question 13

What is the heme vs non-heme break down in animal-derived foods? What is the absorption?

Answer 13

Heme Iron - 40%
10-20% absorbed

Non-Heme Iron - 60%
1-5% absorbed

Question 14

Iron absorption is decreased by ____ and ______ and increased absorption with _____ and ______

Answer 14

decrease: phytates and polyphenols

increase: vitamin C, citric acids

Question 15

_____ def is usually only seen in very restricted plant-based diets. Name some sources of it. Naturally occurring _____ can limit its absorption.

Answer 15

ZInc

nuts, seeds, legumes, whole grains

phytates

Question 16

Name some ways to decrease phytates to help with zinc absorption

Answer 16

include soaking/sprouting of cereals and beans and fermentation methods (used for tempeh, fermented tofu, miso, sourdough bread)

Question 17

What are the 3 key specific omega-3 FA? Where are they typically found?

Answer 17

alpha linolenic acid (ALA)- plant derived food

docosahexaenoic acid (DHA)- typically found in fish/seafood; can be converted (in small amounts) from ALA
eicosapentaenoic acid (EPA) -typically found in fish/seafood; can be converted (in small amounts) from ALA

Question 18

Plant-Based Diets relies on ____ conversion to _____, requiring higher amounts of _____ intake

Answer 18

ALA

DHA/EPA

ALA

Question 19

Name some plant based products that contain ALA. When would you need to increase your ALA levels?

Answer 19

One tbsp of chia seeds or ground flaxseeds, two tbsp of hemp seeds, or 30 g of walnuts daily
Marine algae foods/supplements also allow for food intake

trying to conceive, pregnant, or breastfeeding

Question 20

What is the plant based diet recommendations for protein? Name some complete plant protein sources.

Answer 20

plant proteins are often incomplete (lacking 1 of the 9 essential AA) so pts need a diverse source of plant proteins so they are consuming all the 9 essential AA

soybeans, quinoa, chia seeds, buckwheat

Question 21

What does a plant-based diet put you at a higher risk for when it comes to bone health?

Answer 21

lower bone mineral density and increased risk of fracture

highest risk among vegans

Question 22

Why are vegans at a higher risk of becoming anemic?

Answer 22

Plant-based foods tend to be lower in absorbable vitamin B12 and iron

Question 23

What are some favorable effects of following a plant based diet and cardiovascular dz?

Answer 23

lower body mass index (BMI)
lower serum lipid levels
lower fasting glucose
lower blood pressure

Question 24

Consistently lower risk benefit to all types of plant-based diet, with stepwise reduction in _____ as more meat was removed from diet

Answer 24

T2DM risk

up to a 45-50% reduced risk of DM when compared to an omnivore diet

Question 25

Plant based diets were shown to decrease cancer risks in what types of cancers?

Answer 25

stomach, bladder, lymphatic, hematopoietic