spotlight C; Plant Based Diets Flashcards
1
Q
the mediterranean like diet seemed to work so well to prevent heart attacks, strokes, and heart disease - related deaths that it would have been considered unethical to allow the people in the control group to continue their assigned low-fat regimen, which was clearly much less effective.
A
yes;
basically a mediterranean diet is really beneficial to prevent heart disease
2
Q
this following the Mediterranean like diet who were given olive oil had a [..]% reduced risk of heart problems over the five year period compared with the low fat dieters, whereas those who had been given mixed nuts had a [..]% reduced risk of heart problems or heart related death compared with the low fat dieters
A
30%
28%
consuming olive oil and mixed nuts had a less chance to obtain cardiovascular disease than those who at low fat diets
3
Q
the people eating the mediterranean like diet weren’t directed to do other heart healthy things such as limit their caloric intake or exercise. the trial showed “that a healthy dietary pattern such as the mediterranean like diet is as potent as modern drugs to reduce cardiovascular risk”
A
basically; the mediterranean diet is so healthy that doing no exercise or calorie limit, lowers the risk of cardiovascular disease. the effects are like modern medicine
4
Q
evidence by the Spanish study, supports the protective effect of the mediterranean diet, showing an average risk reduction of 40% for coronary heart disease, myocardial infraction (heart attack), and stroke. the intake of olive oils, fruits, vegetables, and legumes inherent in the traditional mediterranean eating style appear to account for most the protective effect
A
yes
5
Q
a mediterranean diet can be considered a plant based diet in that it [..] the consumption of vegetables, fruits, grains, legumes, and other plant foods with lower proportions of animal foods
A
emphasizes
6
Q
mediterranean diets include [..] and occasional consumption of lean [..] sources such poultry, but most of overall food intake comes from [..]
A
fish, protein
plants
7
Q
most nutrition and health experts agree that Americans should be eating far more [..] foods than they are - and the general public seems to know this, too
A
plant
8
Q
a recent poll estimates that approximately 6% of all US adults consider themselves vegetarians, with a slightly higher number of young adults ages 18-34 years reporting avoidance of most or all animal foods
A
yes
9
Q
worldwide; reported prevalence rates vary by country, with India topping the list with an estimated 38% of the population following a vegetarian eating style. in Israel, prevalence rates are about 13%; 12% in Taiwan; and around 9% in the united kingdom, Germany and Austria
A
yes
10
Q
all true vegetarian diets completely [..] meat, poultry, fish and shellfish
A
eliminate
11
Q
the lactovegetarian diet consists of [..] foods in addition to [..] (lactose) products
A
plants, dairy
12
Q
lactovo - vegetarians consume [..] foods in addition to [..] products and [..] (ovo)
A
plant, dairy, eggs
13
Q
a vegan diet, representing just under half of all vegetarians, is considered the most limited type, excluding all foods of [..] origin, including [..], [..], and [..]
A
animal , dairy , eggs, honey
14
Q
although many cancers are influenced by genetic factors, cancer risk is also affected significantly by environmental facotrs, including lifestyle choices - so in that sense, dietary choices can both increase and decrease risk. e.g. eating a diet rich in vegetables, fruits, and legumes has been linked wit a reduce risk of mouth, esophageal, stomach, and colon cancer. in contrast alcohol consumption is associated with an increased risk of several types of cancer
A
15
Q
those who eat mostly plant based diet but who occasionally eat meat, too
Flexitarians
A
16
Q
those who exclude only red meat but eat all other animal products (quasi vegetarians),
A
17
Q
those who diet excludes red meat and poultry but includes fish and shell fish (pescatarian)
A
18
Q
vegetarians not only can meet the recommended intakes for various nutrients with a little dietary planning but also can benefit from a reduced incidence of chronic disease and lower mortality rates compared with people eating a typical western diet of high meat intake, refined grains, and ultra processed foods
A
19
Q
the decision to go vegetarian does not necessarily guarantee better health
A
yes
20
Q
Some vegetarians eat primarily grain-based foods or legumes without giving much attention to variety or overall nutrition, which is not necessarily the healthiest approach. The quality of the diet depends significantly on the amount and distribution of the nutrients being consumed and the types of food choices being made.
A
yes
21
Q
people world wide follow plant based diets for various reasons - cultural, ethical, environment, and religious - there are also plenty health reasons
A
22
Q
studies show that vegetarians have lower total blood cholesterol, low density lipoprotein levels, and low blood pressure, all of which reduce their cardiovascular risks
A
23
Q
research suggests that vegetarians have a lower risk of obesity, heart disease , hypertension, cancer, type 2 diabetes, and premature death than those who consume a typical western diet
A
24
Q
Vegetarians also tend to have a higher intake of certain nutrients, including vitamins C and E, magnesium, potassium, folate, antioxidants, and phytochemicals.
A
25
A plant-based diet may promote overall health, reduce chronic disease risk, and lower mortality rate because of general patterns of lower body weight, decreased consumption of processed (smoked, salted, cured) meat, and an increased consumption of plant foods.
e.g. a diet rich in meat may be at the expense of fruits and vegetables and the fiber and other beneficial, biologically active nutrients they contain. some processed meats contain potentially carcinogenic (cancer-causing) compounds formed during cooking or produced during processing to preserve color or flavor
25
Affirming the nutritional and health benefits of plant-rich diets, the 2020 Dietary Guidelines for Americans include the Healthy Vegetarian Eating Pattern that provides recommendations for those who follow a vegetarian pattern. Similar to the Healthy U.S.-Style Pattern, it increases consumption of soy products, legumes, nuts and seeds, and whole grains and eliminates meats, poultry, and seafood.
To reflect the habits of most U.S. vegetarians, dairy foods and eggs are included, but a vegan variation is provided. Echoing earlier Guidelines, the 2020 edition cites reduced risk of cardiovascular disease, lower rates of obesity, and lower total mortality rates associated with vegetarian-style eating patterns.
26
both the American cancer society (ACS) and the American institute for cancer research (AICR) encourage a plant based diet as an important cancer risk reduction strategy
27
indeed, studies demonstrate that plant based diets reduce the risk of cancer, the [..] leading cause of death in the US, ranking just below cardiovascular disease
second
28
cancer is a group of conditions that result from the uncontrolled growth or division of abnormal cells that invade a part or parts of the body. there is a consensus that it is a multistep process
29
cancer development, first stage;
first stage (initiation); when a cell's DNA or genetic material becomes permanently changed or mutated. can result when a cell is exposed to things like UV light, pollution, cigarette smoke, or certain chemicals in food or the environment. after the mutation, the cell is altered such that it will no longer behave the same as a normal cell and it may be more likely to divide ->
since the DNA of the mutated cell is altered, alll cells that result from the division of the cell will also carry the mutation. in most cases, the body's immune system will recognize altered or mutated cells as abnormal and will destroy them. if the immune system does not eliminate the mutated cell, then the progression toward cancer enters the promotion stage
30
cancer development second stage (promotion); various factors such as inflammation or certain chemical selectively promote these mutated cells to divide and proliferate. this results in a colony of cells with mutated genes called tumors.
31
cancer development third stage (tumor progression); if additional mutation occur in tumor cells, the cells may proliferate even faster, increasing the size of the tumor.
32
33
recommendations to reduce the risk of cancer part 1; active or maintain a healthy body weight, limit consumption of energy dense foods and avoid sugary drinks , limit consumption of red meat and avoid processed meat, limit salt intake,
- weight; increased body fat is strongly linked to an increased risk of cancers of the colon and rectum, esophagus, endometrium, pancreas, kidney, breast, and gallbladder
- energy foods, sugary drinks; overconsumption of these foods likely contributes to weight gain and therefore cancers associated with increased body fat
- meat; overconsumption of red and processed meats is strongly linked to an increased risk of colorectal cancer. limit red meat intake to no more than 18 ounces a week
- salt; salt and preserved foods are likely a cause of stomach cancer
34
recommendations to reduce the risk of cancer part 2; encourage infant breastfeeding, be physically active, eat mostly foods of plant origin, limit alcoholic drinks, aim to meet
- breastfeeding; breastfed as an infant reduces the risk of children becoming overweight and obese, which are cancer risks, mothers who breastfed their infants have a lower risk breast cancer
- physically; protects against colon, endometrial, and postmenopausal breast cancer. because physical activity also protects against weight gain, it indirectly protects against those cancers associated with obesity.
- plant; most diets that protect against cancer are composed primarily of foods of plant origins. nonstarchy vegetables and/or fruit probably protect against cancers of the mouth, esophagus, stomach, and lung. foods containing fiber protect against colorectal cancer.
- alcoholic; there is no amount of alcohol consumption that does not increase the risk of cancer, alcohol consumption increases the risk of mouth, pharynx, larynx, esophagus, and colerectal cancers
35
recommendations to reduce the risk of cancer part 3; nutritional needs through diet alone, avoid consuming moldy grains, legumes, and other foods
- diet; high dose supplements may increase the risk of cancers. in other cases, intake of nutrients from foods is found to be protective but nutrient supplements are not
- moldy; some molds produce aflatoxins that are potent cancer causing compounds
36
plants are rich in [..], which are physiologically active chemical compounds that are beneficial to human health.
phytochemical
37
although not considered essential nutrients, phytochemical can have [..] (protect cells from damaging cells from damaging effects of oxidation) or hormone like actions and are associated with many health benefits
antioxidant
38
Fruits, vegetables, and whole grains can contain thousands of these compounds, which give them their color, aroma, and flavor. Because phytochemicals are often color-specific, similarly colored foods, such as carrots and sweet potatoes, often contain similar types of phytochemicals—hence the recommendation to “eat a rainbow” of foods to ensure the consumption of a variety of phytochemicals.
basically; it is good to eat a "rainbow" of foods because many fruits, vegetables, and a whole grains have different phytochemicals. based on color.
39
It is not yet possible to pinpoint a single phytochemical-powered bullet against cancer or cardiovascular disease, however. The sheer number of phytochemicals in plants, the complexity of the chemical processes in which they are involved, the way the chemicals interact, and the way they are processed by the body all make it difficult to find out which phytochemicals in foods may fight cancer and other diseases, which may have no effect and may even be harmful.
basically; it is not yet known if phytochemical fight cancer
40
although there are many types of phytochemical, [..] are the most abundant and diverse phytochemical in our diet. found in a wide variety of foods, polyphenols are particularly rich in berries, coffee, tea, red wine, cocoa powder, nuts, and spices; numerous fruits and vegetables are also good sources
polyphenols
41
phytochemicals; many polyphenols have anti inflammatory effects, and diets rich in polyphenols are associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, osteoporosis, and neurological related disorders
42
polyphenols may reverse, suppress, or prevent the development of cancer. there are though to be many mechanisms of action - e.g. polyphenols may be able to interrupt or reverse cancer development by interrupting cellular communicating systems, thus stopping the initiation or promotion of cancer
basically; polyphenols can possibly control and reverse cancer due to promoting cell death for cancer cells. or interrupting cellular communication
43
some polyphenols can also trigger cell death (apoptosis) in cancer cells
yes
44
resveratrol is polyphenol found in grapes and red wine. it has received attention because animal studies have suggested that the compound lengthens life span
some people surmise that it might be responsible for the "French paradox", the fact that the French, who consume many rich and high fat foods but drink a great deal of red wine, tend to die less often of coronary heart disease than individuals from other western countries
45
polyphenols are divided into several chemical classes, with flavonoids being the most [..]. flavonoids are further divided into subclasses, including anthocyanin (abundant in berries), isoflavones (abundant in soy products and licorice), and flavaols (abundant in dark chocolate and cocoa)
polyphenols
46
some reasrch suggest that regularly consuming moderate amounts (1 to 2 [..] a day) of dark cholocalte may have beneficial effects on blood pressure, insulin resistance, and the risk of cardiovascular disease
ounces
basically; dark chocolate has multiple health benefits like lowering heart disease, lower blood pressure, and reducing type 2 diabetes
47
in addition to having antioxidant and anti inflammatory effects, phytochemicals can also have hormone like effects. in particular, isoflavones and lignins (both found in flaxseed), are believed to mimic the actions of the female hormone estrogen and hence belong to the subgroup of polyphenols called phytoestrogens
basically; phytoestrogens are a subgroup from phytochemicals that act like the hormone estrogen
48
along with polyphenols, carotenoids are another important class of phytochemical . although 700 types of the pigment have been identified, only about [..] of them are common in our diet, where they are responsible for the yellow, orange, and red colors of apricots, watermelons, sweet potatoes, red peppers, and tomatoes
50
49
Some important examples of carotenoids are beta-carotene, lycopene, lutein, and zeaxanthin. Adequate intakes of lutein and zeaxanthin (high in spinach and kale) from food sources have been shown to be important for [..] health, whereas those with high intakes of dietary lycopene (in tomatoes and watermelon) have been seen to have a lower risk of prostate or ovarian cancer.
eye
prostate, ovarian
50
vegetarians must choose their foods carefully, because some nutrients are more abundant in animal foods and others are less bioavailable when consumed from plants
yes
51
achieving adequate intakes of iron, iodine, and omega-3 fatty acids are of concern for all vegetarians. deficient of calcium, vitamin D, vitamin B12, and riboflavin are primarily of concern for those who follow a vegan diet
yes
52
legumes and nuts are high in iron, but the iron is poorly absorbed. eat these foods with a source of vitamin [..] (such as peppers and citrus fruits) to improve iron absorption
C
53
some green leafy vegetables such as bok choy and broccoli are good sources of [..], which are also reasonably high in vitamin [..]
iron, C
54
dried apricots and raisins are good sources of [..].
iron
55
if you take calcium supplement, do not take it with meals rich in [..], as large doses of calcium will decrease [..] absorption
iron x2
56
if the intake of vitamin D fortified foods and sun exposure is inadequate to meet needs, a vitamin D supplement should be taken
yes
57
because vegetarians may be at a higher risk of iodine deficiency than non vegetarians, when salt is used, it should be iodized
yes
basically; lack of iodine for vegetarians should be supplied through iodized salt
58
mushrooms and cooked Spanish are naturally good sources of riboflavin, and many breakfast cereals are fortified with high levels of riboflavin
yes
59
vitamin B12 is found only in foods of animal origin and fortified plant food, including some soy and rice milks, soy based meat analogs, and some breakfast cereals. if vegans do not consume vitamin B12 regularly from fortified foods, a vitamin B12 supplemented must be taken
yes
60
dietary supplements containing DHA from microalgae are available, as are soy milk and breakfast bars fortified with DHA. vegetarians should include some good sources of linolenic acid in their diet (flaxseed, walnuts, and soy and canola oils), which can be concerted into EPA and DHA
yes
61
wmeehen vegetarians, even vegans, consume a variety of plant foods and adequate calories, they generally [..] or [..] the RDA for protein.
meet, exceed
62
Individuals who eat fish, dairy, or eggs typically don’t have to worry about getting enough complete proteins—proteins that contain all [..] essential amino acids in the amounts and proportions needed to support adequate protein synthesis
nine
63
Some plant foods contain all nine essential acids in the ideal proportions, such as soybeans (found in tofu, tempeh, edamame, soy milk, and other soy-based products) and quinoa, the seed of a plant related to spinach. But most plant foods provide incomplete proteins because they do not provide all nine amino acids in the proportions needed to synthesize body proteins adequately.
yes
64
vegetarians need to eat [..] protein foods with sufficient quantities and proportions of the essential amino acids. Examples of complementary protein foods are beans and grains (such as rice) or beans and most nuts; the two foods contain different limiting amino acids that together provide an improved mix of the essential amino acids, There is no need to eat the complementary proteins in the same meal, but they should be consumed within the same [..] as part of an overall balanced and varied diet.
complementary
day
65
Iron is an essential mineral that again, with a varied and calorically adequate diet, vegetarians generally consume in amounts that meet their needs. However, iron found in plant foods is in a form called nonheme, which is less [..] than the heme iron found in animal foods. As a result, the current recommended nonheme iron intake for vegetarians, particularly vegans, is [..]% higher than the iron recommendation for nonvegetarians. The challenge of meeting these higher iron requirements, especially for women and children, increases risk for suboptimal iron status and for developing iron deficiency anemia. To help ensure adequate intake, it is wise to include iron-containing plant foods, including soybeans, legumes, dried fruit, and iron-fortified grains and cereals
bioavailable
80%
basically; plants do not provide the same quantities/effects of iron animal foods. the lack of bioavailability may require a higher recommendation, and eat iron containing plant foods to not get iron deficiency anemia
66
Zinc, found in soy products, legumes, grains, and nuts, is less well-[..] from plant foods than it is from animal foods, although vegetarians typically get enough of this mineral.
absorbed
67
Calcium, vitamin D, and riboflavin (vitamin B2) are also considered nutrients of concern for vegetarians. Although intake of these nutrients in lacto-ovo-vegetarians is similar to intake in nonvegetarians, vegans may fall below recommended intake levels because they avoid [..] products, which are important sources of these nutrients. Vegans can, however, obtain calcium by eating leafy greens and broccoli, and they can get both calcium and vitamin D from fortified milk alternatives such as soy, rice, and almond milks, as well as some other fortified foods and beverages such as orange juice. Riboflavin is found in significant amounts in almonds, in moderately high amounts in mushrooms and cooked spinach, and in lower amounts in whole and enriched grains, but supplementation may sometimes be warranted especially when dairy foods are eliminated.
dairy
68
Vitamin B12 is only found in foods of [..] origin, and because unfortified plant foods contain no B12, vegans must be careful to obtain it from fortified foods such as soy and rice beverages, certain breakfast cereals, and meat analogs (which are meat substitutes that are often soy-based), as well as specially fortified nutritional yeasts. If vegans can’t get enough B12 from these sources, a daily vitamin B12 supplement may be necessary
animal
supplement
69
Plant-based diets can be low in the mineral iodine, especially in vegans who avoid dairy products, seafood, sea vegetables, and iodized salt. Dairy products (particularly milk) are the single largest contributor of iodine in the U.S. diet, but milk alternatives (soy and almond, for example) contain no iodine, which is vital for [..] health. For these reasons, it is recommended that vegan women of childbearing age supplement with [..] micrograms of iodine per day.
thyroid
150
70
Finally, vegetarian diets are generally rich in omega-[..] fatty acids, but they may be marginal in the omega-[..] EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found primarily in [..].
6
3
fish
71
Plant foods do provide the omega-3 ALA (alpha-linolenic acid), but less than [..]% of ALA in plant foods is converted to EPA and DHA. Foods such as soy milk, margarine, and eggs also contain EPA and DHA.
10%
72
Vegetarians who avoid animal sources of DHA and EPA can boost their intake of ALA through walnuts, flaxseeds, soy, and algae.
73
The Academy of Nutrition and Dietetics recommends that vegetarians choose a [..] of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, eggs and dairy products (ideally the lower-fat varieties in moderation). It also helps for vegetarians to emphasize whole, unrefined foods and to minimize their intake of highly sweetened, fatty, and ultra-processed foods, which can be lower in nutrient content.
variety
74
Strict vegetarians such as vegans may need to take certain supplements or consume fortified food products to ensure that they are getting adequate amounts of every nutrient—particularly vitamin B12 and vitamin D (especially if sunlight exposure is limited). Vegetarians who restrict all or most animal foods should consult with their healthcare provider or a registered dietitian nutritionist (RDN) to assist with their dietary planning and to get advice regarding any nutrients of concern and possible dietary supplementation.
yes
basically; strict vegetarians (solely vegetables and fruits) are prone to deficiencies due to lack of some nutrients in solely plant foods so supplements are encouraged
75
Children and adolescents can be vegetarians, too, but given their higher nutrient needs to support [..] and [..], they may be at more risk than adults for nutrient inadequacies.
growth
development
76
Nutrients that may require consideration for adequacy in the diets of young vegetarians are similar to those in adults: iron; zinc; vitamin B12; and if excluding dairy foods, calcium, iodine, and vitamin D.
77
When adolescents are careful to consume the nutrients they need, plant-based diets can have health advantages: Research suggests that vegetarian teens consume more fiber, folate, vitamin A, and vitamin C than nonvegetarians do. They also tend to consume fewer sweets, salty snacks, and saturated fat compared with nonvegetarian teens, which can reduce the risk of obesity and chronic disease later in life.
yes
78
Plant-based diets that emphasize fruits, vegetables, legumes, grains, nuts, and seeds are not only more health promoting than the typical U.S. diet but also more [..] than diets rich in animal products.
sustainable
79
There is mounting evidence that shifting to plant-based diets with significant decreases in meat consumption (often to less than 1 serving per week) will reduce the environmental impact of food production. For example, several studies have shown that if the population switched from a Western diet to a Mediterranean diet, we would reduce our environmental impact because greenhouse gas emissions, energy and water use, and agricultural land use would decrease.
80
The Mediterranean diet is considered a “[..] diet approach” rather than a focus on certain dietary components (for example, reducing intake of specific dietary fats); it focuses on consuming a variety of healthy whole foods.
whole
81
most Mediterranean-style diets share certain features. For instance, more than half of the fat calories in a Mediterranean diet come from [..] fats (mainly from olive oil), which appears to have beneficial blood lipid and other cardioprotective effects
monounsaturated
82
the Mediterranean dietary pattern emphasizes a high intake of vegetables, legumes, fruits, nuts, whole grains, cheese or yogurt, fish, and healthy oils. Perhaps as a result of the shared features of this diet and the associated lifestyle, the incidence of heart disease in most Mediterranean countries is lower than in the United States. Death rates are lower, too.
yes; they eat vegetables, fruits, nuts, whole grains, cheese or yogurt, fish, and healthy oils
83
In addition to its heart-healthy benefits, the Mediterranean diet is associated with a reduced number of chronic diseases, including diabetes, Parkinson’s disease, allergies (in children), and cancer.
84
Mediterranean; The mechanism by which it reduces cancer risk may have something to do with the fact that the Mediterranean diet provides a healthy ratio of [..] to [..] fats and that it is high in fiber, antioxidants, and polyphenols. The diet also involves a “Mediterranean way of drinking,” which means regular, moderate consumption of [..], mainly with food, which has been associated with a reduced risk of chronic disease.
omega-6
omega-3
wine
| not a high consumption of wine
85
Finally, the Mediterranean diet may also reduce the risk of Alzheimer disease and dementia, which cause cognitive decline, the deterioration of mental processes such as memory and reasoning
yes
protects against obesity, diabetes, cardiovascular disease, and dementia
86
The Healthy Mediterranean-Style Eating Pattern contains more fruits and seafood and less dairy than the U.S.-Style and, with the exception of calcium and vitamin D, has similar nutrient content. The guidelines qualify that the healthfulness of the pattern was evaluated based on its similarity to food group intakes reported for groups with positive health outcomes in studies rather than on meeting specified nutrient standards.
87
true statements about iron;
- good plant sources of iron; boy chow, broccoli, dried apricots, raisins
- iron needs for vegans are 80% higher than iron recommendations for non vegetarians
- consuming plant sources of iron with a source of vitamin C increases absorption
88
phytochemicals;
- are physiologically active chemical compounds
- can have antioxidant or hormone like actions
- found in fruits, vegetables, and whole grains,
- include polyphenols
- provide color, aroma, and flavor
89
steps in order of cancer progression;
- initiation, promotion, tumor progression, malignancy
90
Epigallocatechin gallate (EGCG);
white and green tea
- the most abundant flavonoid in green tea.
may have anti cancer, anti obesity, anti atherosclerotic, and anti diabetic
91
quercetin;
red and yellow onions, hot yellow peppers, kale, capers, cranberries
- quercetin has been shown to have anti inflammatory effects, and it may reduce the risk of heart disease and cancer
92
curcumin;
turmeric spice
may have antioxidant and anti-inflammatory effects . it may also reduce the risk of cancer and slow the progression of alzeihmer disease
93
carotenoid;
tomatoes, watermelon, pink grapefruit
diets high in lycopene may reduce the risk of developing cataracts and prostate and ovarian cancers
94
