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nutrition > Plant-Based Nutrition > Flashcards

Plant-Based Nutrition Flashcards

1
Q

Any eating pattern that excludes animal-derived foods to some degree
Increasing in popularity among all age groups for various reasons

A

Plant-Based Diet

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2
Q

Reasons for Choosing a Plant-Based Diet

A
  1. Religious or Cultural Beliefs: Hinduism, Jainism, Buddhism
  2. Health Reasons: CVD, HLD, DM, CKD, chronic acidosis, inflammatory disorders
  3. Animal welfare
  4. Environmental concerns
  5. Any combination of the above
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3
Q

Major Categories of Plant-Based Diets

A
  1. Vegetarian - Umbrella term; diet focused on plant-based foods
    - Generally avoid meat, poultry, and seafood
  2. Vegan - excludes all animal-derived foods
    - Including meat, poultry, fish/seafood, eggs, dairy, and honey
  3. Ovo-vegetarian - Permits consumption of eggs
    - Otherwise avoids animal-derived food products
  4. Lacto-vegetarian - Permits consumption of dairy products
    - Otherwise avoids animal-derived food products
  5. Ovo-lacto vegetarian - Permits consumption of both eggs and dairy products
    - Otherwise avoids animal-derived food products
  6. Pescetarianism (Pesco-vegetarianism) - Permits consumption of fish and other seafood, and often eggs and dairy
    - Otherwise avoids animal-derived food products
  7. Pollotarianism (Pollo-vegetarianism) - Permits consumption of chicken (+/- other poultry), and often eggs and dairy
    - Otherwise avoids animal-derived food products
  8. Plant-Based (“Flexitarian”) - Dietary pattern that is predominantly, but not exclusively, based on plant foods
    - May consume meat, but encouraged to minimize
    - No universal limit; some sources say 85-90% plant-based foods
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4
Q

how to Assess Plant-Based Diets

A
  1. Food Diary - retrospective or prospective
    - Allows assessment of variety of foods ingested
    - Allows assessment of processed food intake
  2. Dietary Calculators - numerous tools to use
    - Basic nutrient intake calculator
    - Nutrients per food item calculator
    - Recipe nutrition calculator
    - Numerous food tracker apps
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5
Q

Allows classification of whether a plant-based food is healthy or unhealthy

A

Plant-Based Dietary Index

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6
Q

what are some Healthy Plant-Based Foods

A

vegetables, fruits, legumes, whole grains, nuts, seeds

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7
Q

what are some Unhealthy Plant-Based Foods

A

sugar, refined grains, juices, potatoes, desserts, highly processed foods

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8
Q

Traditional Plant-Based Meat Alternatives

A

historically made from tofu, tempeh, or “veggie blends” like legumes, grains, and vegetables

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9
Q

Newer Plant-Based Meat Alternatives

A
  1. more varied ingredients and generally found to be closer to meat products with regard to texture and taste
    - Seitan - made from vital wheat gluten
    - Beyond Meats - made from pea protein, rice protein, cocoa butter, coconut oil, yeast
    - Impossible Meats - made from potato and soy proteins, yeast; contain vegan heme iron
    - Jackfruit - naturally occurring fruit; often used in recipes to replace pulled beef or pork
    - Soy-based foods - tofu, tempeh, edamame still often used
    - Not enough clinical data to say if these products are healthier than meat!
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10
Q

what vitamin is found to be highest amounts in animal-based foods

A

vit B12 (cobalamin)
Meats, eggs, dairy, and seafood products

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11
Q

Vegetarian-Friendly Sources for vit B12

A
  1. fortified cereals, fortified plant-based milks, dairy, eggs
    - Not usually enough to meet dietary needs alone
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12
Q

Most vegetarian patients should be on what vitamin supplement

A

B12 supplement

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13
Q

GI absorption declines after what age

A

50

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14
Q

Supplement forms of vit B12

A
  • Cyanocobalamin - most common, synthetic, more stable
  • Methylcobalamin - naturally occurring
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15
Q

what type of vitamin can only found in animal-based foods

A

preformed vit A
Meats, eggs, dairy, and seafood products

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16
Q

what type of vit A is found in many fruits and vegetables

A

Provitamin A carotenoids
Alpha-carotene, beta-carotene, beta-cryptoxanthin
Converted to retinol in the body

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17
Q

most abundant provitamin A found in plant-based foods

A

Beta-Carotene
Spinach, broccoli, carrots, sweet potatoes, tomatoes, red peppers, mango, apricots, papaya, cantaloupe
Genetically modified foods - golden rice

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18
Q

what vitamin is Found in orange, yellow, red, and green vegetables and fruits

A

Beta-Carotene

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19
Q

Most vegetarians should be able to achieve what vitamin sufficiency

A

vit A

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20
Q

widely distributed in ocean and soil, but usually not high concentrations in agricultural soil

A

iodine

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21
Q

Most Iodine in Diet is prevalent in what foods

A
  • iodized salt, fish, dairy produced by cows given supplements
  • Also highly prevalent in sea vegetables (kelp, nori, etc.)
  • Non-dairy milks now often fortified with iodine
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22
Q

what plant based diet is higher at risk bc of using non-iodized salt

A

vegan

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23
Q

widely distributed in plant foods, but absorption and bioavailability are limited by the presence of oxalates

A

calcium

24
Q

___ is a significant source of dietary calcium for most people

A

dairy

25
Q

Plant-based calcium-rich foods

A
  • low-oxalate vegetables (cabbage, chives, cauliflower, cucumbers, water chestnuts); legumes, nuts, seeds
  • Non-dairy milks now often fortified with calcium
26
Q

what occurs naturally in both plant-based and animal-derived foods

A

iron, zinc, protein

27
Q

how much heme iron is absorbed

A

40% of iron in animal-derived foods - 10-20% absorbed

28
Q

how much non-heme iron is absorbed

A
  • 60% of iron in animal-derived foods; 100% of naturally occurring iron in plant-based foods - 1-5% absorbed
29
Q

what impacts non-heme iron absorption

A

absorption inhibitors (phytates and polyphenols)
enhancers (vitamin C, citric acids) that naturally occur in the plant foods

30
Q

why do vegetarians have a much higher risk of iron deficiency

A

Similar iron intake between vegetarians and omnivores, but because vegetarians primarily consume non-heme iron

31
Q

Dietary modifications or supplementation often indicated for plant-based diets of what mineral

A

iron
- Consuming “Impossible Meats,” with heme iron, may help - no real studies
- Consuming iron-rich foods (whole grain, nuts, legumes, seeds) with foods rich in vitamin C (fruit, vegetables) to enhance iron absorption

32
Q

zinc deficiency is usually only seen in what type of plant-based diet

A

very restricted plant-based diets

33
Q

Zinc-rich foods

A
  • nuts, seeds, legumes, whole grains
34
Q

what can limit zinc absorption

A

Naturally occurring phytates

35
Q

Methods to reduce phytates include

A

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

36
Q

Consider ordering zinc labs if signs of deficiency:

A

hair loss, diarrhea, anorexia, suppressed immune function, hypogonadism

37
Q

key omega-3 fatty acids include ?

A

alpha linolenic acid (ALA)
docosahexaenoic acid (DHA)
eicosapentaenoic acid (EPA)

38
Q

which Omega-3 Fatty Acid is found in plant-derived foods

A

ALA

39
Q

which Omega-3 Fatty Acids are typically found in fish/seafood

A

DHA and EPA
can be converted (in small amounts) from ALA

40
Q

what diet relies on ALA conversion to DHA/EPA, requiring higher amounts of ALA intake

A

Plant-Based Diet
Supplementation often recommended for vegans OR little/no DHA/EPA diet intake
Higher levels of supplementation needed if patient is trying to conceive, pregnant, or breastfeeding

41
Q

which protein is more easily digestible (90%), more closely align with all 9 essential amino acids needed to meet human requirements

A

animal

42
Q

which protein is less digestible (80%) due to fiber-rich matrix, and often “incomplete” due to lower or absent levels of 1+ of the 9 essential amino acids

A

plant

43
Q

Complete plant protein sources

A

soybeans, quinoa, chia seeds, buckwheat

44
Q

Nutrients essential to bone health

A

calcium, potassium, magnesium, folate, vitamin K, vitamin D
Higher risk of deficiency in plant-derived foods
pay attention to BMI, other risk factors (like smoking or + family hx of bone disease), and intake of protein, calcium, and vitamin D

45
Q

what specific nutrients are especially deficient fir bone health

A

calcium and vitamin D

46
Q

Systematic review and meta-analysis with over 37,000 total participants found what in regards about bone health

A

lower bone mineral density and increased risk of fracture

47
Q

what type of plant-based diet is at highest risk about their bone health

A

vegans

48
Q

how does plant-based diets and anemia relate?

A

lower in absorbable vitamin B12 and iron
- Highest risk among vegan
- sx of B12 or iron deficiency can manifest before ever become anemic on their CBC
- special attention to sx of iron and B12 deficiency, educate on well-balanced dietary intake or vegetarian-friendly supplements, and consider annual screening labs

49
Q

how does plant-based diets and pregnancy/lactation relate

A
  1. increased nutritional demands, especially for calcium, vitamin D, vitamin B12, iodine, and iron
    - Highest risk of deficiency is in vegans
    - If nutrition is well-balanced…similar health outcomes to omnivore mothers
    - encourage supplementation with several nutrients, including vitamin B12, vitamin D, iodine (if not using iodized salt), EPA/DHA Omega-3 fatty acids, iron, and calcium
    - If mother is unable to breastfeed and reluctant to use dairy-based formula = soy-based formulas
50
Q

Encourage increased protein-rich food intake during pregnancy, especially when?

A

third trimester

51
Q

how do Plant-Based Diets and Childhood Nutrition relate

A
  1. overall higher metabolic rates and increased nutritional demands
    - Difficult to obtain accurate studies due to small sample sizes, bias towards patients of higher socioeconomic status
    - Limited data available suggests no major negative effects on height, weight, daily energy intake…as long as diet is well-balanced
52
Q

how does plant-based diets and Long-Term Outcomes and Overall Mortality relate?

A
  1. Overall Disease Risk - weak suggestion of reduced risk of several chronic diseases
    - Inconsistent data - varies by country of study and study controlling for confounding factors
  2. All-Cause Mortality Risk - weak suggestion of reduced risk of all-cause mortality
    - Depended heavily on quality of foods consumed, which varied a lot based on geography
53
Q

Several Favorable Effects of plant-based diets for CV disease

A
  1. lower body mass index (BMI), lower serum lipid levels, lower fasting glucose, lower blood pressure
    - Higher intake of unsaturated fats
    - Healthier sources of protein
    - High fiber and plant sterol intake reduces absorption of dietary fat and cholesterol
    - May have an inflammation-reducing effect as well
54
Q

how does Gut Microbiome help with CV disease

A

Gut Microbiome like plant-based diets apparently

55
Q

how does plant-based diets help T2DM

A
  1. benefit to all types of plant-based diet, with stepwise reduction in T2DM risk as more meat was removed from diet
    - Up to 45-50% reduced risk of diabetes compared to regular omnivore diet
    - Greatest benefit in patients who are overweight or obese
    - Several animal-derived foods contain compounds that promote insulin resistance
    - Plant-derived polyphenols thought to inhibit glucose absorption, stimulate insulin secretion, reduce hepatic glucose output, and enhance glucose uptake
56
Q

how does plant-based diets affect cancer risk

A
  1. lower for pt consuming a plant-based diet, with variations in risk by site of cancer
    - Specific cancer types:
    - Reduced - stomach, bladder, lymphatic, hematopoietic
    - Inconsistent data - prostate, breast, colorectal

Overall: increased consumption of plant-based
foods generally is helpful or at the least not harmful

nutrition (12 decks)

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