plant protein

Question 1

why use plant protein?

Answer 1

1) environmentally friendly
meat has the highest total greenhouse gas
2) health benefits
more fibre, less sat fat, reduce: cancer, cardio and cerebrovascular disease, type 2 diabetes, chronic kidney disease
3)budget-friendly
meat cost more
4) religion

Question 2

What is the difference between plant protein and animal protein?

Answer 2

protein quality and protein complementation

animal proteins are complete so 9 A.A, but most plants proteins don’t have 9 A.A. You need to combine 2 legumes (protein complementation) to get all the A.A

Question 3

What nutrient does the plant protein have more compared to animal protein? and less?

Answer 3

more - fiber, K, folate

less - protein, Zn, vit B12

Question 4

What are the 3 main sources of proteins?

Answer 4

legumes, nuts & seeds, plant-derived protein products

Question 5

give an example of legumes and give an example of pulses

Answer 5

legumes: soybeans, peanuts, fresh peas and fresh beans
pulses: fry beans, dry peas, chickpeas, lentils

Question 6

what is the nutrition of legumes?

Answer 6

lo fat, protein, fiber, B vit like folate and vit B6, iron

iron - non-heme so vit C help absorption

Question 7

describe soybeans

Answer 7

soy - a priority allergen
more protein  (complete protein) and higher fat and cal compared to the others

Question 8

what does soybeans contain that mimic estrogen in the body

Answer 8

isoflavones a class of phytoestrogens

Question 9

what does a regular consumption of soybeans do?

Answer 9

• helps control blood pressure and reduce blood cholesterol

- helps reduce some of the symptoms of menopause like hot flashes

Question 10

if you consume soybean during childhood and adolescence what could it do to your body?

Answer 10

it could reduce breask cancer

Question 11

what is tofu and where does it come from?

Answer 11

tofu is originated from China

the “cheese” made from soy milk

Question 12

what are the textures that you can find tofu?

Answer 12

silken, soft, medium and firm

Question 13

is tofu low is saturated fat?

Answer 13

yes

Question 14

how is tofu made from soybeans

Answer 14

1. sort, soak and grind soybeans for the preparation of soy milk
2. add coagulants to the soy milk to form curds
3. press soybean curds to form tofu cake

Question 15

where is tempeh originated

Answer 15

Indonesia

Question 16

tempeh is made of what?

Answer 16

made from whole soybeans or a mixture of soy and other grains

Question 17

what are 2 characteristics of tempeh

Answer 17

it is a fermented soy product - the fermenting agent is a fungus called rhizopus oligosporus
- it is rich in vit B12

Question 18

edamame is also called…

Answer 18

soybeans

Question 19

when are edamame harvested?

Answer 19

when they are still young/ before full ripen

Question 20

where edamame can be added

Answer 20

in soups, salads after boiling or eat them from the pod as a snack

Question 21

where are soy from soy beverage extracted

Answer 21

from ground soybean or made from soy flour

Question 22

what are 2 characteristics of soy beverages

Answer 22

do not contain lactose

25% of calcium and lack of vit b12

Question 23

can soy beverage be fortificated

Answer 23

it is optimal but if is added it needs to meet the equivalent to the nutrients in milk for vit A, d vit b12, riboflavin, calcium and zinc

Question 24

can soy beverages be given to children

Answer 24

not under 2 years old

Question 25

what is the diff between soy beverage that it is homemade and one that it ins’t ?

Answer 25

homemade has a bitter bitter beany taste due to the presence of the enzyme lipoxygenase

Question 26

when the enzyme lipoxygenase in the homemade soy beverage is activated

Answer 26

when the bean is grinded

Question 27

how can you prevent the bitter taste in soy beverages homemade

Answer 27

when you grind in hot water because it denatures the enzyme

Question 28

how can you cook canned beans, peas and lentils

Answer 28

1. rinse well in cold water to remove excess salt and to make them easier to digest and less gas-producing
2. directly add to favourite dishes after rinsing because they are already cooked

Question 29

how do you cook dried beans, peas and lentils

Answer 29

1. wash and soak overnight in cold water to help them cook faster. Frequently change the soaking water to help make the legumes more digestible and less gassy
2. once soaked, boil dried beans in fresh water and cook until tender (1-2 h)
3. gather and discard any foam that comes to the surface while cooking

Question 30

what are the 2 soaking methods?

Answer 30

long soak/ overnight method

quick soak method

Question 31

what consist of the long soak/overnight method

Answer 31

soak legumes in 3 times their volume of water

Question 32

how you do the quick soak method

Answer 32

• place legumes in 3 times their volume of water
• bring to a boil and simmer for 2 min
• leave it to soak for 1h

Question 33

when do you add the acidic ingredients ( lemon juice, vinegar, tomatoes, chilli sauce or wine)

Answer 33

when the beans are 3/4 tender

Question 34

why an acidic environment extends the preparation time?

Answer 34

because it inhibits the softening of pectic compounds

Question 35

what environment is preferred - an alkaline or an acidic?

Answer 35

alkaline due to the faster breakdown of pectin

Question 36

how do you cook if it is an acidic environment or when sugar is added?

Answer 36

soak legumes in 3 times more their volume of water

Question 37

how do you cook if it is an alkaline environment (water with little baking soda) ?

Answer 37

1. place legumes in 3X their volume of water
2. bring to a boil and simmer for 2 min
3. leave it to soak for 1h

Question 38

why do we soak and cook legumes?

Answer 38

• to make them more palatable and digestible
• to reduce phytates and phytic acids - both decrease the absorption of iron, zinc, magnesium and calcium
• to eliminate toxic substances

Question 39

what are some toxic substances that it is eliminated when you cook and soak the legumes

Answer 39

• protease inhibitos : reduces the bioavailability and digestibility of dietary protein
• lectins :
• undesirables health effects can result from exposure to higher levels of lectins
• illness is related to ingestion of improperly cooked red kidney beans

Question 40

what is the nutrition of nuts and seeds?

Answer 40

1. it is a good source of fiber and protein
2. • fat (unst fat ) and high cal compared to legumes
3. no cholesterol
4. antioxidants (selenium), high vit E, folic acid

Question 41

what do you do for sprouting beans and seeds? and it does to the nutritional content?

Answer 41

you soak and rinse beans or seeds and they sprouts to achieve the desired length
it increases vitamin, especially vit C

Question 42

What health diseases you can have by eating raw sprouts?

Answer 42

salmonella or E.Coli

Question 43

How can you store legumes, nuts and seeds?

And describe each one

Answer 43

1. dried legumes - keep in an airtight container in a cool dry plate. be used in 1 year
2. cooked legumes- refrigerated - 3 days, frozen/drained- 3 months
3. nuts and seeds- store in a dark place for a limited time
4. bean and seed sprouts - stored in a bowl of cold water in the refrigerator

Question 44

describe Plant-derived protein products

Answer 44

• it is inespensive protein source
• it is made mainly from protein extracted from soybeans, but other plants such as wheat, sunflower and alfalfa, may be used as well
• It is used as meat substitutes or meat extender

Question 45

describe plant-derived protein products that are not legumes? what does it contain? what is its texture and taste?

Answer 45

made by rinsing the starch from wheat dough
contain wheat gluten, so need to be avoided by people with celiac disease
have a meaty texture and a savory taste