Vegetarian and Vegan diets- health Flashcards
is a vegetarian diet therapeutic?
no
what is a lacto-ovo vegetarian?
a vegetarian that does eat dairy products and eggs
what is a lacto vegetarian?
a vegetarian that eats dairy but not eggs
health benefits of vegetarian diet include:
- Healthy BMI (i.e. less overweight/obese)
- Reduced risk of development of diabetes and ???
heart disease
a vegetarian diet pattern is associated with which two:
- 22% reduction in CHD mortality
- 28% reduction in CHD incidence
- CVD mortality
- Stroke mortality
-22% reduction in CHD mortality
- 28% reduction in CHD incidence
an unhealthy plant based diet consists of increased or decreased
increased intakes of refined grains and sweets and desserts?
increased
is this an odds ratio or causation:
the likelihood that an event will occur, expressed as a proportion of
the likelihood that the event will not occur.
Odds ratio
is this an odds ratio or causation:
the relationship between cause and effect; causality the action of causing something
causation
Vegetarians and vegans have the lowest levels of atherogenic
lipoproteins (IDL, LDL and virtually no sdLDL). is this good or bad for health?
good
male vegans have the lowest ratio of apo B to apo A-1, so is a vegan diet likely to benefit them as their net flux of cholesterol going into the arterial wall is reduced?
yes, will benefit
TRUE or FALSE:
vegan plasma lipids levels are within the normal range, so the rate of atherosclerosis is not increased
True
Nutrients at risk in vegetarain and vegans:
* Vitamin B12 (and folate)
* Vitamin ???
* Calcium
* Iron
* Zinc
* Iodine
* Omega-3 PUFA EPA & DHA
* Protein
vitamin D
vitamin B12 is found in which food sources?
fortified soy milk, fortified cereals, eggs, milk, nutritional yeast spreads, meat, liver, fish, oyster
folate food sources does NOT include which category:
- green leafy vegetables,
- fruit
- liver,
- eggs,
- beans,
-fortified cereals
- fortified bread
- fortified soy milk
- fortified soy milk
vitamin D food sources do NOT include which category:
- fortified soy milk and cereals
- eggs
- fatty fish,
- liver
- eggs
- mushrooms exposed to the sun
- green leafy vegetables
- green leafy vegetables do NOt contain vit D
calcium food stores do NOT include which category:
- Vegetables – okra, kale,
cabbage, bok choy,
broccoli, Brussel sprouts
- tofu
- milk
- cheese
- fortified soy milk
- tahini
- yoghurt
- mushrooms
- mushrooms do NOT contain good source of calcium
sources of iron in food do NOT include which category:
- Iron fortified foods
(bread, cereals)
- firm tofu
- eggs
- meat, chicken, fish
- nuts and seeds
- beans, legumes, lentils
- green leafy vegetables
- yoghurt
- yoghurt
what blocks iron absorption?
calcium, tea drunk 1 hr before or after food intake
sources of zinc do NOT include:
- wholegrains,
- oysters
- beef, pork, chicken,
- zinc fortified cereals
- nuts and seeds
- legumes
- tempeh and tofu
- mushrooms
- mushrooms not a good source of zinc
TRUE or FALSE: The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening
TRUE
iodine food sources do NOT include:
- fish and seafood
- seaweed
- iodised salt
- iodised breads
- tempeh and tofu
- tempeh and tofu are NOT good sources of iodine
TRUE or FALSE: polyunsaturated fatty acids do NOT need to be processed by the body before it can be used
FALSE, they do need processing by body
which PUFA is known as omega-3 long chain PUFA (n-3 LCPUFA) and are referred to as marine sources of n-3 PUFA
EPA, DPA & DHA
Children with amino acid metabolism disorders (extremely low protein diet, i.e. no fish, meat & eggs) have no problem with the omega-6 OR omega-3 pathway as can convert linoleic acid to arachidonic acid but can’t synthesise
enough DHA for optimal health?
omega-6 pathway
Omega-3 Food Sources - Alpha-linolenic acid (ALA):
- ???
- dairy products
- nuts and walnuts
- chia seeds
- soybeans
- spreads
- vegetables
seaweed
Omega-3 Food Sources - EPA and DHA do NOT include:
- some seaweed
- fish and seafood
- meat
- enriched eggs
- algal supplements
- spreads
- spreads
Are traditional vegetarian diets that include legumes, nuts and seeds sufficient to achieve full protein
adequacy?
yes
TRUE or FALSE: Vegans were 3.15cm shorter and vegetarians were 1.9cm shorter than omnivores
TRUE
TRUE or FALSE: Vegans had 15.2% lower and vegetarians had 7.3% lower Bone Mineral Density than
omnivores
TRUE
Vegetarians had a 43% increase or decrease risk of haemorrhagic stroke?
increase
Prevalence of vitamin B12 deficiencies during pregnancy
is ???%
39%
Lower DHA levels in fetal plasma of vegetarian mothers is often or not often found?
often
TRUE or FALSE: pregnant women need additional protein as 21g of protein/day is
deposited in fetal, placental and maternal tissues during pregnancy
TRUE
