Week 3 - legumes, whole grains

Question 1

Legumes are also called

Answer 1

Pulses

Question 2

Legumes are a good source of which micronutrients (5)

Answer 2

Hint: PIMFZ

Potassium
Iron 
Magnesium
Folate
Zinc

Question 3

What is the only plant food rich in lysine?

Answer 3

Legumes

Complements methionine-rich grains

Question 4

Are legumes digested in the small intestine?

Answer 4

No. They are high in resistant starch, so they are prebiotics.

Beans and other legumes contain a number of oligosaccharides (stachyose, raffinose) that are very poorly digested in the small intestine. These carbohydrates pass into the large bowel where they are fodder for bacterial fermentation.

Question 5

Legumes contain the “anti-nutrient”

Answer 5

Lectins

Question 6

How to reduce oligosaccharides before eating:

Answer 6

Soaking
Sprouting
Cooking in alkaline pH water
Canned beans

Question 7

T/F meals with beans and peas provide a greater sense of satiety

Answer 7

True

Question 8

What is the most widely consumed grain in the US and world?

Answer 8

Wheat

Question 9

What are the key nutrients in wheat?

Answer 9

Insoluble fiber
Magnesium
Vitamin E
B vitamins
Protein, minimal
Iron
Zinc
Inulin

Question 10

Vitamin E in wheat is found in the

Answer 10

Wheat germ

Question 11

Do whole grains have an anti inflammatory effect?

Answer 11

Yes, at least one study showed whole grain intake inversely associating with hs-CRP concentrations

Question 12

How common is non-celiac gluten sensitivity?

Answer 12

Unknown

Question 13

Celiac disease prevalence in the US:

Answer 13

1 in 141

0.7%

Question 14

5 myths about gluten

Answer 14

1. Our bodies are not meant to process gluten (no one should eat gluten)
2. Cutting gluten is beneficial, even if you don’t have CD
3. Gluten sensitivity doesn’t exist
4. People with CD can eat a little gluten
5. If you have CD as a child, you’ll outgrow it

Question 15

T/F wheat is a common allergen

Answer 15

True (assessed by IgE)

Question 16

How does glyphosate (G) work?

Answer 16

Normally gluten forms connections between different amino acids in grains

G binds to gluten which disrupts the binding and so gluten stays in a more allergic form

So some people may be reacting to the effects of glyphosate, not gluten.

Question 17

What inhibits cytochrome P450 enzymes?

Answer 17

Glyphosate

CYP enzymes play crucial roles in biology, one of which is to detox xenobiotics

Question 18

Where is phytic acid (phytates) found?

Answer 18

Seeds of all plants

Question 19

What is the storage form of phosphorus in plants?

Answer 19

Phytic acid

Question 20

What is the concern for phytic acid?

Answer 20

Phytic acid binds to certain minerals, reducing their bioavailability

Phytates are sometimes called “anti-nutrients” because of that

Question 21

What processing methods decrease/degrade phytates?

Answer 21

Soaking, sprouting, germination, fermentation, boiling

Question 22

What is the concern with phytates and calcium?

Answer 22

Phytates may decrease the absorption of the mineral calcium, increasing bone loss

Research has found the opposite to be true. Possibly because human gut microbiota produce phytase (enzyme that breaks down phytate)

Question 23

If a meal is high-phytate, what might you do to counteract?

Answer 23

Ascorbic acid

Probiotic bacteria