Plant Protein

Question 1

what are some reasons to choose plant PRO instead of meat?

Answer 1

ethics, beliefs, health, environment, budget, family

Question 2

why is the environment a factor?

Answer 2

• greenhouse gases are a ket factor in climate change and livestock farming accounts for 15% of emissions
• CO2 produces by livestock is not being absorbed because the trees that would absorb it are being cut down to make land for grazing/feed crop
• reduces biodiversity
• causes erosion

Question 3

why is the world all going vegan not plausible?

Answer 3

• not everyone can safely go vegan
• would cause huge economic downturn, loss of livelihoods, etc.
• immediate transition to a Vega diet isn’t healthy, must be gradual

Question 4

what are Canada’s Food Guide recommendations about PRO?

Answer 4

they are an important part of healthy eating, you should include lentils, beans, nuts, seeds, lean meat, fish, shellfish, eggs, and dairy

Question 5

what are some subtypes of vegetarianism?

Answer 5

pescatarian, lacto, ovo-lacto, fruitarian

Question 6

Health benefits of a vegetarian diet?

Answer 6

lower rates of obesity, heart disease, high blood pressure, high cholesterol, T2D, cancers

Question 7

what are the roles of PRO in the body?

Answer 7

building, hormones, enzymes, fluid balance, acid-base balance, antibodies, transporters, providing energy and glucose

Question 8

plant PRO are ___ quality than animal PRO because the ___ a sufficient quantity and proper ratio of ___

Answer 8

lower

lack/essential amino acids

Question 9

limiting amino acid:

Answer 9

the amino acid in the smallest quantity

Question 10

legumes are limited in:

Answer 10

methionine and tryptophan

Question 11

nuts are limited in:

Answer 11

methionine, tryptophan, lysine

Question 12

grains are limited in:

Answer 12

tryptophan, lysine, threonine

Question 13

seeds are limited in:

Answer 13

methionine and lysine

Question 14

what are some sources of PRO in a vegetarian diet?

Answer 14

legumes, TVP, whole grains, dairy, eggs

Question 15

what are some sources of Fe in a vegetarian diet?

Answer 15

legumes, TVP, fortified grains, nuts, seeds, veggies like spinach and kale

Question 16

what are some sources of Zn in a vegetarian diet?

Answer 16

legumes, seeds, whole grains

Question 17

what are some sources of Ca in a vegetarian diet?

Answer 17

fortified beverages, tofu, almonds, sesame, some veggies, dairy

Question 18

what are some sources of vitamin D in a vegetarian diet?

Answer 18

fortified beverages, margarine

Question 19

what are some sources of vitamin B12 in a vegetarian diet?

Answer 19

fortified beverages and meat alternatives, nutritional yeast, dairy, eggs

Question 20

what are some sources of omega-3 in a vegetarian diet?

Answer 20

soy, walnuts, flax, chia, fortified eggs

Question 21

nuts and seeds are high in ___ and ___, a good source of ___, ___, ___, and ___

Answer 21

fat/kcal

PRO/vitamins/minerals/fibre

Question 22

legumes are:

Answer 22

seeds from a pod

Question 23

pulses

Answer 23

dried legumes

Question 24

legumes are a good source of:

Answer 24

fibre, PRO, folate, Ca, P, K, Fe

Question 25

When eating legumes ___ is common, causes by bacteria in the gut fermenting the ___. It can be decreased by soaking in ___ volumes of water, adding ___ or ___, or taking ___ before consumption

Answer 25

flatulence
undigestible oligosaccharides
large/baking soda/phenolic compounds
enzymes

Question 26

what are the three soaking methods?

Answer 26

1. no soak
2. quick soak: boil water, simmer briefly, soak for 1hr
3. overnight soak: soak overnight

Question 27

legumes should be cooked in a(n) ___ environment, why?

Answer 27

neutral
acid=longer cook times
bases=musky texture, thiamine loss

Question 28

what does cooking legumes do?

Answer 28

gelatinized them which improves texture and flavour, eliminated toxic substances

Question 29

what are some toxic substances naturally present in legumes?

Answer 29

lectins, cyanogenic glycosides, protease inhibitors

Question 30

what are the pros and cons of sprouting?

Answer 30

pros: enhances flavour, palatability, digestibility, increased nutrients (specifically vitamin C), enzymes for starch breakdown are released
cons: reduces Fe bioavailability, potential e.coli or salmonella

Question 31

what are the refrigeration recommendations?

Answer 31

cooked legumes up to 3 days, sprouts in water that is changes regularly

Question 32

what are the freezing recommendations?

Answer 32

cooked/drained beans last up to 3mo, nuts and seeds should be frozen

Question 33

what are the dry storage recommendations?

Answer 33

dried beans will keep up to 1yr in an airtight container

Question 34

TVP:

Answer 34

mainly from soybeans, plant material is altered into porous, fibrous granules that rapidly rehydrate

Question 35

Seitan:

Answer 35

made from wheat gluten

Question 36

meat analogues:

Answer 36

often lower in cholesterol and fat but higher in sodium and CHO, supplemented to mimic the benefits of meat

Question 37

soybeans:

Answer 37

relative;y high in PRO, fat, and kcals

Question 38

what are isoflavones and which legumes have them?

Answer 38

phytoestrogens, soybeans

Question 39

tofu:

Answer 39

soy protein that is coagulated, filtered, and pressed to remove moisture

Question 40

what are the coagulants used for tofu?

Answer 40

Ca/Mg sulphate dehydrate and Ca/Mg chloride

Question 41

soy beverage:

Answer 41

made form ground soy or fatty soy flour, fortified with B12, Ca, vitamin A, and vitamin D to mimic cows milk

Question 42

lipoxygenase:

Answer 42

enzyme activated when soybeans are ground, cause bitter flavour in homemade soy beverage

Question 43

fermented soy paste:

Answer 43

common in Asia, many names (ex.miso), can be the base for soy sauce

Question 44

tempeh:

Answer 44

fermented whole soybeans that are molded into a cake, high in B12

Question 45

why must soy milk be boiled for minimum 20 mins?

Answer 45

to destroy the trypsin inhibitor