Plant Based Proteins

Question 1

What defines a vegetarian diet?

Answer 1

No animal flesh

Includes variations like semi-vegetarian, pescatarian, lacto-ovo, and lacto.

Question 2

What is the definition of a vegan?

Answer 2

A strict vegetarian who does not consume meat, dairy, eggs, honey, or any animal-derived products

Many vegans also avoid products tested on animals.

Question 3

Approximately how many Canadians identify as vegetarian?

Answer 3

2.3 million

Question 4

Approximately how many Canadians identify as vegan?

Answer 4

850,000

Question 5

What does ‘plant-based’ usually refer to?

Answer 5

A diet mostly made up of plant-based foods with limited to no animal products

Often involves a whole food diet with limited processing.

Question 6

What are some personal reasons for adopting a plant-based diet?

Answer 6

• Religion
• Culture
• Health
• Environment
• Animal welfare
• Taste
• Digestion

Question 7

Is a vegetarian or vegan diet nutritionally adequate?

Answer 7

Yes, if appropriately planned according to the American Dietetic Association and Dietitians of Canada.

Question 8

What are rich sources of carbohydrates in plant-based diets?

Answer 8

• Simple & complex carbohydrates
• Fiber

Question 9

Which plant foods are high in fats?

Answer 9

• Olives
• Nuts
• Seeds
• Avocado
• Hemp
• Oils

Question 10

What are the nutrients of concern in a vegetarian or vegan diet?

Answer 10

• Protein
• Omega-3 (DHA and EPA)
• Iron
• B12
• Vitamin D
• Calcium

Question 11

What is the updated research on complementary proteins?

Answer 11

Lack of need to get all essential amino acids in one meal; a varied diet provides sufficient amino acids throughout the day.

Question 12

What health benefit is associated with a plant-based diet according to the American Heart Association?

Answer 12

19% lower risk of cardiovascular disease mortality

Question 13

What is the risk of total mortality when transitioning to a plant-based diet?

Answer 13

10% lower risk

Transitioning to a non-plant-based diet is associated with a 9% increased risk.

Question 14

True or False: Lacto-ovo vegetarians and vegans have a lower risk of mortality compared to omnivores.

Answer 14

False

No significant difference observed.

Question 15

What is a healthful plant-based diet associated with?

Answer 15

Lower risk of total mortality

An unhealthful plant-based diet is associated with a higher risk.

Question 16

What are some plant-based protein sources?

Answer 16

• Legumes
• Pulses
• Soy
• Grains
• Nuts and seeds
• Seaweed and algae

Question 17

What are common plant-based milk alternatives?

Answer 17

• Oat milk
• Cashew milk
• Almond milk
• Soy milk
• Hemp milk
• Rice milk

Question 18

What is tofu made from?

Answer 18

Soy milk through precipitation of protein

Coagulants such as salts, acids, and enzymes are used.

Question 19

What is the primary difference between tempeh and tofu?

Answer 19

Tempeh is made from fermented soybeans, while tofu is made from soy milk.

Question 20

What is natto?

Answer 20

Fermented soybeans with added bacteria for fermentation

High in protein, iron, fiber, manganese, and copper.

Question 21

What is a common use for seitan?

Answer 21

Meat replacer

Made from gluten and can be grilled, stir-fried, sautéed, roasted, or braised.

Question 22

Fill in the blank: A balanced vegan diet can be conducive to ______.

Answer 22

elite athletes

Question 23

What are some benefits of plant-based proteins for muscle building?

Answer 23

• Slow digestion
• Helps with weight management
• Good for gut health

Question 24

What type of protein is considered best for muscle building in elderly adults?

Answer 24

Whey protein

Question 25

What is a common egg replacer in vegan recipes?

Answer 25

Flax egg

Made from ground flaxseed and water.

Question 26

True or False: Legumes are pure protein.

Answer 26

False

They are not pure protein and do not have the same functional properties as meat.

Question 27

What is the primary source of non-heme iron in plant diets?

Answer 27

Legumes