topic6 alternative proteins

Question 1

what could semivegetarian consume?

Answer 1

dairy products, eggs, chicken and fish(no red meat)

Question 2

what could Pesco-vegetarian consume?

Answer 2

dairy products, eggs, fish（no chicken）

Question 3

what could lacto-ovo-vegetarian consume?

Answer 3

dairy products and eggs

Question 4

what could Lacto-vegetarian consume?

Answer 4

only dairy products

Question 5

what could ovo-vegetarian consume?

Answer 5

only eggs

Question 6

vegan?

Answer 6

no animal products of any kind

Question 7

different types of alternative proteins?

Answer 7

Legumes, pulses
High protein grains
Seeds and nuts
Seaweed and algae
Insects

Question 8

cereal grain is low in lysine but high in thiamin

Question 9

legumes is low in Methionine but high in lysine

Question 10

for complementary proteins, One food may be lower in a specific essential amino acid while another food may be higher

Answer 10

Don’t necessarily need to combine different proteins at same meal. As long as calorie needs are met and a variety of plant proteins are consumed throughout the day

Question 11

fatty acid need and vegetrian diet

Answer 11

Vegetarians typically consume less omega-3 fatty acids such as EPA and DHA than those who eat animal foods

Question 12

ALA is found in plant-based source such as?

Answer 12

flax(亚麻), chia seed, walnuts and canola oil

Question 13

ALA is converted to EPA and DHA however in limited amounts, true or false

Answer 13

ture

Question 14

good source for omega-3 fatty acids like DHA and EPA

Answer 14

salmon, omega-3 fortified eggs

Question 15

non-heme iron usually found in plant based foods, how to better absorb non heme iron?

Answer 15

vitamin c

Question 16

Zinc not typically a concern for vegetarians

Question 17

Iodine can be low in a vegetarian diet

Answer 17

in north america, iodine is low in soil

Question 18

calcium intake can be varible

Answer 18

如果吃了含钙量多的食物：brocoli, tofu, fortified orange juice

Question 19

vitamin concerns for vegetarians

Answer 19

VD and VB12

Question 20

B12 is generally not found in plant-based foods,B12 is found in fermented foods however not enough to meet nutritional needs

Question 21

Vitamin D is of concern especially living in Canada with limited sun exposure

Question 22

health benefits of vegetarian diet

Answer 22

Lower body mass
Reduction in CVD
Lower risk of type 2 diabetes
Overall lower risk of cancer

Question 23

Legumes?

Answer 23

Beans, soybeans, peas, pulses干豆

Question 24

good things of legumes

Answer 24

a. Inexpensive protein source,
b. Rich in:1. Complex carbohydrates (raffinose and stachyose)棉子糖和水苏糖 2.Dietary fibre3.protein
c. Low in fat

Question 25

Preparing Legumes

Answer 25

1. Soaking of beans:Soft water is preferred 2. Use of alkali but not recommended: May make beans too soft and Destroys thiamin 3.Canned beans offer convenience

Question 26

Two main methods of soaking beans

Answer 26

1. Overnight soaking in cold water 2. Soaking for 1 hr in water that was brought to a brief boil

Question 27

Soybeans:Protein of high biological value

Answer 27

Texturized soy protein also called TVP or texturized vegetable protein

Question 28

Soy products

Answer 28

Texturized soy proteins Whole soybeans Soy milk Tofu Fermented soy product: miso味增tempeh豆豉soy sauce

Question 29

soy product that have the most protein content and the least

Answer 29

tempeh, most

Question 30

beyond meat burger actually has more kcal than the real meat burger

Question 31

About 1 cup or less of some grains contain the protein equivalent to 1 oz of meat or cheese

Question 32

grain with teh highest protein content per cup

Answer 32

buckwheat 23.8, Sorghum高粱 21.5

Question 33

nutritive values of seeds

Answer 33

Fe, Ve, potassium, Protein, fibre

Question 34

what are macroalgae?

Answer 34

visible to the eye and include seaweed and other multicellular algae

Question 35

classification of macroalgae

Answer 35

brown red (especially high in protein and may be purple/blue/brownish red) green

Question 36

examples of macroalgae

Answer 36

1. Nori 紫菜 2. Dulse红藻 3. Kelp海带

Question 37

what is nori used for?

Answer 37

red seaweed used to wrap sushi rolls, high in B12 and EPA omega-3

Question 38

what is dulse used for?

Answer 38

red seaweed not as high in protein compared to Nori, also a source of EPA omega-3

Question 39

what is kelp used for?

Answer 39

brown seaweed, some varieties are used in miso soup

Question 40

seaweed and processed food

Answer 40

1.Agar(明胶) and carrageenan（卡拉胶） are often used as a plant-based gelatin alternative：thicken, stabilize or suspend 悬浮 foods

Question 41

Uses of carrageenan

Answer 41

chocolate, ice cream, puddings

Question 42

Uses of agar:

Answer 42

breads, processed cheese, mayo, icing and frozen diary products

Question 43

what is microalgae?

Answer 43

Single-celled microorganisms visible through a microscope

Question 44

nutritive value of microalgae

Answer 44

High in protein, EPA and DHA omega-3 fatty acids

Question 45

Not all algae can be consumed, give me few examples of edible microalgae

Answer 45

1. Dunaliella杜氏盐藻 /盐藻 2. Chlorella 小球藻 3. Arthrospira (Spirulina)螺旋藻

Question 46

nutritive value of dunaliella

Answer 46

green, high in protein, richest source of beta-carotene, used as powders mixed into beverages

Question 47

nutritive value of chlorella

Answer 47

high in protein, used as powders and extracts added to foods

Question 48

nutirtive value of Arthrospira (Spirulina)

Answer 48

blue/green, high in protein and used as powders and liquid extracts

Question 49

Naked Juice Company and spirulina

Answer 49

Could contain amino acid phenylalanine and therefore people with PKU (Phenylketonuria) should avoid it---->Individuals with PKU have a decreased ability to metabolize the amino acid phenylalanine可能含有氨基酸苯丙氨酸，因此PKU(苯丙酮尿症)患者应避免食用----> PKU患者代谢氨基酸苯丙氨酸的能力下降

Question 50

Duckweed浮萍

Answer 50

High in protein, vitamins and minerals Beneficial for the environment Common food in Laos, Thailand, Vietnam and Africa

Question 51

insects:Entomophagy: the consumption of insects

Answer 51

The most consumed insects are: beetles, caterpillars, bees, wasps, ants, grasshoppers, crickets, dragonflies, flies and other insects

Question 52

how to eat insects? Consumed whole, ground or as a paste

Answer 52

High in protein, low in fat, renewable, and sustainable