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Food Fundamentals 2 > Plant Proteins > Flashcards

Plant Proteins Flashcards

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1
Q

Why plant proteins?

A

Health and Vegetarians

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2
Q

Why health?

A 
Perceived health benefits
Health Conditions
Food safety scares
Religious Practices
Concerns for animal welfare
Social
Environment
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3
Q

What is the greenhouse gas production via consumption of Meat? Dairy Products? Poultry, fish,seafood and eggs?

A

Meat: 47.6%
Dairy Products: 18.9%
Poultry, Fish, Seafood and Eggs: 13.9%

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4
Q

What is the greenhouse gases production via consumptions of vegetables, fruit and grain products?

A

Vegetables: 4.9%
Fruit: 3.6%
Grain products: 3.0%

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5
Q

How many pounds of Co2 / serving of meat? Cheese? Pork? Poultry? Eggs? Milk?

A 
Beef: 6.5 lb
Cheese: 2.5 lb
Pork: 2 lb
Poultry: 1.5 lb
Eggs: 1 lb
Milk: 0.8 lb
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6
Q

How much tons of Co2 equivalents for a meat lover?

A

3.3 t

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7
Q

How much tons of Co2 equivalents for an average person?

A

2.5 t

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8
Q

How much tons of Co2 equivalents for a a person who consumes no beef?

A

1.9 t

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9
Q

How much tons of Co2 equivalents for a vegetarian?

A

1.7 t

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10
Q

How much tons of Co2 equivalents for a vegan?

A

1.5 t

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11
Q

A vegetarian/partial vegetarian diet has been associated with lower rats of what?

A
  • Obesity
  • Hear disease
  • high blood pressure
  • high cholesterol
  • type 2 diabetes
  • certain types of cancers
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12
Q

What type of vegetarian consumes milk products?

A

Lacto-vegetarian

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13
Q

What type of vegetarian consumes milk products and eggs?

A

Lacto-ovo-vegetarian

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14
Q

What type of vegetarian consumes fish and seafood?

A

Pesco-vegetarian

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15
Q

What type of vegetarian consumes NO animal products?

A

Vegan

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16
Q

What typeof vegetarian consumes raw or dried fruit, seeds and nuts?

A

Fruitarian

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17
Q

What is the name of a person who eats a diet of foods derived from plants and animals?

A

Omnivore

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18
Q

What does karuna mean?

A

Compassion

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19
Q

What does karma mean?

A

good is rewarded with good, and evil is rewarded with evil.

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20
Q

What is religions are associated with vegetarians?

A

Buddhism
Hinduism
Seventh-Day Adventist Church
Church of Jesus Chris of Latter Day Saints (Mormon Church)

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21
Q

What is the basis for vegetarianism in Buddhism? Are all Buddhists vegan?

A

Considered uncompassionate to eat the flesh of another living creature.
Not all buddhists are vegetarian/

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22
Q

What is the basis for vegetarianism in Hinduism? Are they all vegan?

A

Some believe that the should is all-importance, uniting all beings as one, so it is against their beliefs to injure or kill a person or an animal.
Vegetarianism’s promoted among some, but not all.

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23
Q

What is the basis for vegetarianism in Seventh-Day Adventist Church? Are the all vegan?

A

A vegetarian diet is recommended but not required for members.
40% of its members are vegetarians, with the majority lacto-ovo-vegetarians.

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24
Q

What else does the Seventh-Day Adventist Church suggest?

A

Discourages the consumption of between-meal snacks, hot spices, alcohol, tea and coffee.

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25
Q

What is the basis for vegetarianism in the Church of Jesus Christ of Latter-Day Saints? What is discouraged ?

A

Doctrine & Covenants say “Flesh also of beasts and the fowls of the air, they are to be used sparingly”
Consuming of alcohol, coffee and tea is discouraged.

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26
Q

How does protein do in our bodies?

A
  • Building materials
  • Hormones
  • Enzymes
  • Fluid Balance
  • Acid Base balance
  • Antibodies
  • Transporters
  • Energy and glucose
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27
Q

What plant-derived proteins are suggested to replace meat & alternatives?

A
  • Legumes
  • Nuts & Seeds
  • Soy based products
  • Peanut or nut butter
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28
Q

What plant-derived proteins are suggested to replace milk & alternatives?

A

Fortified soy beverages

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29
Q

What does CFG recommend for meat alternatives?

A

To consume beans, lentils and tofu often.

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30
Q

What does CFG recommend for milk alternatives?

A

Drink fortified soy beverages you do not drink milk.

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31
Q

What nutrients must vegetarians be aware of?

A 
Proteins
Iron
Zinc
Calcium
Vitamin D
Vitamin B12
Omega 3
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32
Q

What are some vegetarian sources of protein?

A

Legume and their products, TVP, grains, dairy, eggs.

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33
Q

What are some vegetarian sources of Iron?

A

Legumes and their products, TVP, fortified grains,nits and seeds, kale and spinach

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34
Q

What are some vegetarian sources of Calcium?

A

fortified beverages, tofu, almonds, sesame seeds, some vegetables and dairy

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35
Q

What kind of calcium is in tofu?

A

Calcium sulfate

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36
Q

What are some vegetarian sources of Vitamin D?

A

Fortified beverages and margarine

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37
Q

What are some vegetarian sources of Vitamin B12?

A

Fortified beverages meat and alternatives, nutritional yeas, dairy and eggs.

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38
Q

What are some vegetarian sources of Omega 3?

A

Soy products, walnuts, flaxseed, chia seeds, w-3 eggs

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39
Q

What nutrients are commonly found in meat?

A

Iron, Zinc, B12

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40
Q

How can you obtain adequate amounts of b12 on a vegan diet?

A

Inactive, nutritional yeast

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41
Q

What are some characteristics of b12?

A

Cheesy, nutty flavours
an be consumed as is
Readily dissolves on water, fruit or vegetable juice

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42
Q

What are the 3 subcategories of legumes?

A

1) Soybeans / Peanuts
2) Pulses
3) Fresh Peas/Beans

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43
Q

What are some examples of pulses?

A

Dried beans
Dried peas
Chickpeas
Lentils

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44
Q

What are legumes a good source of?

A
  • Fiber and complex carbohydrates
  • Protein
  • Folic acid
  • Calcium, phosphorous, potassium
  • Iron
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45
Q

What nutrient are legumes superior in compared to other vegetables?

A

FIBRE

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46
Q

What is the problem with the calcium found in legumes? When is this mineral restricted?

A

Low bioavailability of calcium

Calcium is often restricted in the diets of people with kidney disease

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47
Q

Generally legumes are low in _____, except for ______

A

Fat

Peanuts and soy

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48
Q

Soybeans are relatively high in what compared to other legumes? What else do they contains?

A 
High in good quality protein,fat and calories.
Also contain isoflavones, a class of phytoestrogens.
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49
Q

What are phytoestrogens ?

A

Plant derived compounds structurally similar to estrogenic substances

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50
Q

Legumes are generally high in what?

A

carbohydrates

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51
Q

What carbohydrates are primarily found in legumes?

A
  • Starch

- Olgiosaccharides and FODMAPs

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52
Q

What oligosaccharides are found in legumes? Are the digestible? What do they cause?

A

Raffinose, scorse, stachyose, verbascose.

Undigestible and cause flatulence.

53
Q

What is flatulence caused by?

A

Hydrogen, methane and carbon dioxide which is produced by intestinal bacteria when they ferment legumes indigestible oligosaccharides

54
Q

How can oligosaccharides extracted?

A
  • Increasing water/bean ration (10:1) for soaking
  • Adding baking soda
  • Adding phenolic compounds
  • Taking enzyme-containing commercial product such as Beano
55
Q

Whats important to remember about soaking legumes? What may result?

A

Discard he water used for soaking the obtains oligosaccharides and cook with fresh new water.
May result in some nutrient losses.

56
Q

How does adding baking soda extract oligosaccharides?

A

May result in protein and B vitamin loss, and mushy legumes.

57
Q

How does adding phenolic compounds extract oligosaccharides?

A

Done in industry setting, interfered with intestinal miroorganism actions.

58
Q

How does thing enzyme containing commercial products (beano) extract oligosaccharides?

A

Breaks down some of the oligosaccharides into digestible forms.

59
Q

What are nuts and seeds high in?

A

Calories and fat

60
Q

What are nuts and seeds a good source of?

A

Proteins, fiber, vitamins, and minerals

61
Q

Why is soy milk fortified?

A

Naturally, soy milk contains only 25% of the claim in cows milk and is lacking in vitamin B12

62
Q

Besides calcium and b12, what else is soy milk fortified in?

A

Vitamin A and D

63
Q

What does soy milk not contain? Who may consume soy milk?

A

Does not contain lactose

Can be used as a milk substitute for people who ate lactose intolerant

64
Q

What is protein quality?

A

Qualities of different proteins can be compared by comparing essential amino acids

65
Q

Why are plant proteins lower quality than plant proteins?

A

because they lack a sufficient quantity and the proper ratio ion one or more of the essential amino acids.

66
Q

What are oil seeds?

A

soybeans and peanuts

67
Q

What are vegetable legumes?

A

Fresh beans and peas

68
Q

What are pulses?

A

Dried legumes

69
Q

What AA’s are legumes limited in?

A

Methionine and Tryptophan

70
Q

What AA’s are Nuts limited in?

A

Methionine and Tryptophan and Lysine

71
Q

What AA’s are grains limited in?

A

Tryptophan, Lysine and Threonine

72
Q

What AA’s are seeds limited in?

A

Methionine and Lysine

73
Q

What are the 3 steps in preparing legumes?

A
  1. Wash and dry dried legume or pulsed
  2. Soak
  3. Simmer rather than boil
74
Q

What are the three methods for soaking dried legumes?

A

1) Overnight soak
2) Short soak
3) No soak

75
Q

What is the overnight soak method?

A

Legumes are soaked in three times more water than their volume overnight.

76
Q

what is the short soak method?

A

Legumes are placed in three times their volume of water and are brought to a boil, simmered for minutes and then left to soak for 1 hour,

77
Q

How should legumes be cooked?

A

In a neutral medium

78
Q

What happened when legumes are cooked in an acidic medium? At what point should acid be added when cooking?

A

Results in a longer cooking time due to the softening of pectic compounds
Add acid at then end of cooing, when the legumes are well cooked.

79
Q

What happens when legumes are cooked in basic medium? What nutrient may be lossed?

A

Mushy texture due to increased re-hydration speed of dried legumes.
May result in the loss of thiamine.

80
Q

Why does cooking legumes make them more palatable?

A
  • Gelatinizing the starch
  • Altering the texture
  • Improving the flavour
81
Q

What is another reason legumes should be cooked?

A

Eliminates toxic substances such as trypsin and proteins inhibitors and hemagglutinin

82
Q

What do trypsin and protease inhibitors do?

A

Reduce proteins absorption

83
Q

What does hemagglutinin do?

A

Interferes with absorption of nutrient, such as in red kidney beans

84
Q

What can be sprouted? What another name for sprouting?

A

Any whole grain or legume can be sprouted into fresh greens.

Sprouting = germination

85
Q

Why should legumes be sprouted?

A

Increase vitamin content, particularly vitamin C. flavour, palatability and digestibility

86
Q

Sprouting legumes increase vitamin C, what is the downside of sprouting ?

A

Availability of iron is reduced by binding to fibre or phytates

87
Q

How does sprouting enhance digestibility of legume?

A

Releases enzymes, such as alpha-amylase that break down the starches in more readily digestible sugars.

88
Q

How do you grow sprouts?

A

Soaking and rinsing beans daily as they sprout to achieve desired length.

89
Q

What is a risk factor for sprouting?

A

Eating raw sprouts are at risk for seed contamination with salmonella or E.coli bacteria

90
Q

What are 3 ways legumes can be stored?

A

1) Refrigerated
2) Freezing
3) Cool, dry storage

91
Q

How can cooked legumes be refrigerated?

A

Cooked legumes in their cooking liquid will last 3 days in the refrigerator

92
Q

How can bean sprouts be refrigerated ?

A

Best stored in a bowl of cold water, water should be changed daily to prevent molding.

93
Q

How can cooed beans be frozen?

A

Drain cooked beans, will last for 3 months.

94
Q

Why should nuts and seeds be frozen ?How can nuts and seeds be frozen?

A

because they are susceptible to rancidity to their high fat content
Store in freezer or a dark cool place for a limited time

95
Q

How can dried beans be stored in a cool, dry place?

A

Will keep up to year stored in airtight containers in a dry place

96
Q

What happened when dried beans are stored too long or at high humidity (80%) ?

A

Dried beans will become difficult to cook.

97
Q

What are 5 plant-derived protein products?

A

1) TVP
2) Seitan
3) Meat Analogs
4) Tofu
5) Soy derived beverage

98
Q

What is TVP?

A

Derived from soybeans, peanuts, wheat, sunflower, alfalfa and cotton seed may also be used

99
Q

Is TVP gluten free?

A

no

100
Q

How is TVP altered?

A

Its plant material has been altered into fibrous, proud granules that rehydrate rapidly.

101
Q

When is TVP used?

A

To extend or substitute ground meats and meat products in order to lower cost and/or reduce fat content

102
Q

What is seitan derived from?

A

Wheat gluten

103
Q

Is seitan gluten free?

A

no

104
Q

What are meat analogs made of ?

A

Made by blending soy proteins with other vegetable proteins, carbohydrates, fats, vitamins, minerals colourings and flavours.

105
Q

Meat analogs contain ___ of the fat of the meats they replace and no ___`

A

Fat

Cholesterol

106
Q

Which essential AA do meat analogs law?

A

Methionine

107
Q

What are the disadvantages of meat analogs?

A

High in sodium

More costly than the meats they substitute

108
Q

How many calories of meat analog vs real meat? Total fat? Sat fat?

A

260 kcal vs 320 kcal
16 g vs 26 g fat
2 g vs 13 g sat fat

109
Q

How much sodium, total carbohydrate and protein in meat analog vs real meat?

A

480 mg vs 65 mg !!
7 g vs 0 g
23 g vs 21 g

110
Q

What are meat analogs higher in than real meat?

A

Sodium, proteins and total carbohydrates

111
Q

What are meat analogs lower in than real meat?

A

Calories, total fat, sat fat

112
Q

What is tofu?

A

Th “cheese” made from soy beverage

113
Q

How is tofu made?

A

1) The protein in soy beverages is slowly precipitated out through the use of coagulants
2) The curds are separated, then pressed.

114
Q

What coagulants are used in production of tofu?

A

calcium/magnesium sulfate dehydrate

calcium/magnesium chloride

115
Q

What does calcium/magnesium sulcate dehydrate do?

A

Increases volume

116
Q

What does calcium/magnesium chloride do?

A

Increases firmness and calcium content

117
Q

How should tofu be stored?

A

Once opened, drain off water and replace with fresh water and during refrigeration and increases shelf life.

118
Q

What is a soy beverage?

A

A milk like liquid is extracted from ground soybeans or made from dos flour that is not defatted

119
Q

How are soybeans soaked for production of soy milk?

A

Sold and ground in the presence of 10-fold excess of water

120
Q

Why are homemade soy beverages bitter?

A

Due to the presence of the enzyme lipoxygenase that is activated once the bean in ground

121
Q

How can lipoxygenase be denatured when making a homemade soy beverage ?

A

By grinding in hot water, will prevent the bitter/beany taste

122
Q

When making a homemade soy beverage, how can trypsin inhibitor be destroyed?

A

By boiling the liquid for 20 mins

123
Q

What are the 3 fermented soybean foods?

A

1) fermented soybean paste
2) Soy sauce
3) tempeh

124
Q

What is fermented soybean paste? How is it made?

A

Salty condiment of light yellow to dark brown colour,

made form fermenting a mix of cooked soybeans and rice or barley

125
Q

What is soy sauce? How is it made? What molds are involved?

A

A condiment produced the a fermented and age paste of boiled soybeans, wheat and salt.
Aspergillus oryzae or Aspergillus soja molds.

126
Q

What is tempeh? Whats the fermenting agent?

A

A fermented whole soybeans, folded into a cake.

Rhizomes oligosporus.

127
Q

What vitamin does tempeh contain in significant amounts?

A

Inactive B12 as a result of the fermentation process

128
Q

Where does temped originate from? What kind of taste does it have?

A

Indonesia

Milky, nutty taste

Food Fundamentals 2 (26 decks)

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