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Food fundamentals 2 > plant proteins and meat substitutes > Flashcards

plant proteins and meat substitutes Flashcards

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1
Q

why do some people go vegetarian?

A 
perceived health benefits
health conditions
food safety scares
religious practices
concern for animal welfare
social reasons
environmental reasons
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2
Q

what environmental benefits are associated with eating plant-based?

A

reduction of green house gases (48% comes from meat)

reduction of co2 per

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3
Q

co2 footprint in foods (greenhouse gases)

A

83% comes from production of food
11% comes from transportation of food.
hence eating plant based reduces emissions of green house gases tremendously.

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4
Q

Health benefits of a vegetarian diet

A 
reduced rates of 
obesity
heart disease
high blood pressure
cholesterol
type 2 diabetes
certain cancers
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5
Q

What type of vegetarian consumes milk products?

A

lacto-vegetarian

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6
Q

What type of vegetarian consumes milk products and eggs?

A

lacto-ovo-vegtarian

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7
Q

What type of vegetarian consumes fish and seafood?

A

pesco-vegetarian

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8
Q

What type of vegetarian consumes NO animal products?

A

Vegan

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9
Q

What type of vegetarian consumes only raw or dried fruit, seeds and nuts?

A

fruitarian

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10
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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11
Q

which region believes that it is uncompassionate to eat the flesh of another living creature? however not all are vegetarian. they believe in karuna & karma

A

buddhism

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12
Q

hinduism

A

soul is all-important. uniting all beings as one, hence immoral to kill or injure a human or animal.
not all are vegetarian

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13
Q

40% vegetarian
majority lacto-ovo
consumption of snack, alcohol, tea & coffee is discouraged

A

seventh day adventist church

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14
Q

flesh of beast and fowls is discouraged so is the consumption of alcohol, coffee and tea.

A

mormon church.

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15
Q

plant based proteins include?

A

legumes aka pulses once they are dried.
nuts & seeds (butters also)
soy-based products
TVP

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16
Q

what the the CFG suggest to be taken in milk and alternatives

A

to consume a fortified soy beverage

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17
Q

how can iron be obtained in a vegetarian diet

A 
legumes
tvp
fortified grains
nuts and seeds
vegetables such as spinach & kale
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18
Q

how is zinc obtained in a vegetarian diet?

A

legumes
seeds
whole grains

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19
Q

how is calcium obtained in a vegetarian diet?

A 
fortified beverages
tofu
almonds
seasame seeds
dairy (lacto-vegetarian)
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20
Q

how is vitamin D obtained in a vegetarian diet?

A

fortified beverages

margarine

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21
Q

how is B12 obtained in a vegetarian diet?

A 
nutritional yeast
dairy
eggs
meat alternatives 
fortified beverages
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22
Q

what food sources provide omega 3

A 
soy products
walnuts
flaxseeds
chai seeds
omega-3 eggs
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23
Q

what is nutritional yeast?

A

it has a nutty and cheesy flavor
can be consumed as is
easy to dissolve in water, milk, juices etc.
can be sprinkled over soups and salads

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24
Q

which country is the greatest producer and consumer of legumes

A

india

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25
Q

what is referred to the plant of fruits enclosed in pods?

A

legumes

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26
Q

what are important nutrients found in legumes?

A 
fiber & complex CHO
protein
folic acid (good for pregant women)
calcium (low bioavailibility)
phosphorous
potassium
iron (enhanced absorption when mixed with vitamin C.) ex: chili with tomatoes
low in fat except peanuts
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27
Q

advantages of consuming soy beans

A

high in good quality protein
good amounts of fat and calories compared to other legumes
contains isoflavones

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28
Q

what are phytoestrogens

A

plant derived compounds structurally similar to estrogenic substances

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29
Q

what are legumes generally high in?

A

CHO
starches is the major CHO found in legumes
include some non digestible oligosaccharides which may cause flatulence.

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30
Q

why does eating legumes increase flatulence?

A

gases such as (H2, CH4, CO2) are produced by intestinal bacterias as they ferment the legume’s indigestible oligosaccharides.

31
Q

how to extract oligosaccharides from legumes?

A
  • increase water to bean ration when soaking (10:1). need to use new water to cook. may result in nutrient loss
  • adding baking soda: may result in thiamin & protein loss. + mushy vegetables
  • in industry phenolic compounds are sometimes added
  • taking enzymes such as beno to break down some of the oligosaccharides into digestible form.
32
Q

why are nuts and seeds high in calories

A

because of their high fat content

33
Q

nuts and seeds are a good source of what?

A

proteins, fats, fibers, vitamins and minerals

34
Q

nutrients in soy beverages and what they may be fortified with?

A

naturally lack B12 and contain only 1/4 of the calcium found in cow milk.
lack lactose
vitamin A and D are added just like in regular milk.

35
Q

plant protein quality

A

inferior to that of animal protein.

36
Q

legumes are limited in what AA?

A

methionine tryptophan

37
Q

nutsare limited in what AA?

A

lysine, methionine, tryptophan

38
Q

grains are limited in what AA?

A

threonine, lysine, tryptophan

39
Q

seeds are limited in what AA?

A

methionine lysine

40
Q

what can you combine with legume to have a complete protein?

A

grains

41
Q

what can you combine with nuts to have a complete protein?

A

grains

42
Q

what can you combine with seeds to have a complete protein?

A

grains and nuts

43
Q

how to cook legumes

A

1- dried legumes need to be washed and sorted
2- soaked
3- simmer rather than boil

44
Q

what are the 3 soaking methods?

A

1- overnight soak: 3x more water than their volume overnight.
2- short soak: legumes are placed in 3x their volume of water and brought to a boil, simmered for 2 minutes and then left to soak for 1h
3- no soak

45
Q

what happens if legumes are cooked in an acidic medium?

A

cooking time is increased due to the inhibition of the softening of pectic compounds

46
Q

what happens if legumes are cooked in an basic medium?

A

the texture will be mushy due to increased rehydration speed the the dried legumes. thiamine will also be lost.

47
Q

why should legumes be cooked?

A
  • startches gelatinize, texture is altered and flavor is changed= more palatable
  • eliminates toxic substances
48
Q

what does trypsin/protease inhibitor cause

A

reduce protein absorption in legumes

49
Q

in what are hemaglutinins found & what may they cause?

A

red kidney beans

interfere with nutrient absorption

50
Q

in what legume can cyanide be found in?

A

lima beans

51
Q

what does sprouting do?

A
  • enhances flavour, nutrient content (especially vitamin C), palabiity and digestibility (release enzymes that break down starches into digestible sugars)
  • reduces iron availability due to binding of fiber
52
Q

should you eat raw sprouts?

A

no, as they may carry risks such as salmonella and E. Coli

53
Q

how to refrigerate legumes

A
  • cooked beans in their liquid for up to 3 days

- bean spouts should be stored in a cold bowl of water which gets changed daily to prevent molding

54
Q

how to freeze legumes

A
  • cooked beans should be drained and stored for up to 3 months
  • nuts and seeds should be stored in a cold, dry place to prevent rancidity
55
Q

where should dried beans be stored?

A

in an airtight container for up to a year

56
Q

what is TVP

A

derived mainly from soybeans but may also use nuts, wheat, sunflower, alfalfa & cotton seeds

57
Q

how is TVP made

A

the plant material is altered into fibrous, porous granules and rehydrate them rapidly.

58
Q

what is seitan

A

it is a plant derived protein product derived from wheat gluten hence should not be used by patients with celiacs

59
Q

what are meat analogs

A

they are imitations of meat products made by blending soy protein with other vegetable proteins, CHO, fats, vitamins and minerals, coloring and flavorinh

60
Q

do meat analogs contain as much fat as meat products

A

no

contain up to 1/3 and contain no cholesterol

61
Q

what is the protein quality in meat analogs?

A

it is inferiors to that of meat as soy protein lacks methionine. should be used with grains to obtain complete protein

62
Q

downfalls of using meat analogs?

A

high in sodium

can be very costly

63
Q

what is “the cheese” made from soy beverage

A

tofu

64
Q

how if tofu made

A

they protein from soy beverage is precipitated out through the use of coagulant and (calcium/magnesium sulphate dehydrate & calcium/magnesium chloride)
the curds are then separated and pressed

65
Q

how should tofu be handled once opened?

A

water should be drained off and replace with new fresh water which should be changed daily.
should be stored in the fridge

66
Q

what types of tofu are available

A

silken
soft
medium
firm textures

67
Q

how is soy beverage made?

A

a milk like liquid is extracted from ground soybeans

or made from defattened soy flour

68
Q

what do you need to do to your homemade soy beverage and why?

A

needs to be boiled for 20 minutes to destroy trypsin inhibitor

69
Q

what does activated enzyme lipoxygenase result in when grounded

A

bitter/beany taste

70
Q

fermented soy bean paste

A

a salty condiment of light-dark brown color made from fermenting cooked boy beans & rice or barley

71
Q

miso is?

A

japanese fermented soy pase

72
Q

A condiment produced from a fermented and aged (a few months to a few years) paste
of boiled soybeans, wheat, salt and Aspergillus oryzae or Aspergillus sojae molds

A

soy sauce

73
Q

what is tempeh?

A

fermented (rhizopus oligosporus) whole soybeans molded into a cake
advantages: significan quantities of B12
has a nutty taste
originates from indonesia

Food fundamentals 2 (10 decks)

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