NUTR 214 Lecture 5: Legumes and Plant-Based Eating

Vocabulary flashcards covering key concepts from NUTR 214 Lecture 5 on plant-based eating, legumes, soy products, nut classifications, and protein quality.

Greenhouse Gases (GHGs)

Atmospheric gases—primarily water vapor, carbon dioxide ($\text{CO}_2$), methane ($\text{CH}_4$), and nitrous oxide ($\text{N}_2\text{O}$)—that absorb heat radiated from Earth's surface to help maintain an average global surface temperature of $14^\circ\text{C}$ ($57^\circ\text{F}$).

Greenhouse Effect

The natural process wherein gases in Earth's atmosphere trap heat, preventing global average surface temperatures from dropping to $-18^\circ\text{C}$ ($-0.4^\circ\text{F}$).

Carbon Footprint

The total amount of greenhouse gases, including carbon dioxide and methane, generated by an individual's or organization's actions.

Lacto-Ovo-Vegetarian

A type of vegetarian diet that excludes meat, poultry, and fish, but includes dairy products and eggs.

Pesco-Vegetarian

A vegetarian diet style that excludes meat and poultry but includes fish and seafood alongside plant foods.

Vegan

A strictly plant-based eating pattern that excludes all animal products, including meat, dairy, eggs, and seafood.

Fruitarian

A restrictive vegetarian diet composed exclusively of raw or dried fruits, seeds, and nuts.

Complete Protein

A protein containing all 9 essential amino acids in adequate proportions needed by the human body, found in animal sources and soybeans.

Incomplete Protein

A protein source that lacks or is insufficient in at least one of the 9 essential amino acids.

Limiting Amino Acid

The essential amino acid found in the shortest supply relative to human needs in a specific plant protein source.

Protein Complementation

The technique of combining two incomplete plant protein sources (such as legumes and grains) over the day to supply all 9 essential amino acids.

Legumes

Plants belonging to the Fabaceae family that produce seeds enclosed within pods, such as beans, peas, lentils, soybeans, and peanuts.

Pulses

The dried, edible seeds of legumes, including dry beans, dry peas, chickpeas, and lentils.

Isoflavones

A class of phytoestrogens abundant in soybeans that are plant-derived compounds capable of mimicking estrogen in the body.

Tofu

A low-saturated-fat food originating from China, made by adding coagulants (like calcium sulfate) to soy milk to form curds, which are then pressed into cakes.

Tempeh

A fermented Indonesian soybean cake produced using the fungus Rhizopus oligosporus, which may contain elevated vitamin B12 due to bacterial activity during fermentation.

Miso

A fermented paste made from soybeans combined with mold, salt, and optional grains such as rice or barley.

Sufu

Also known as bean cake, a fermented tofu product possessing a smooth cream cheese-like consistency.

Tamari

A naturally aged and fermented soy sauce made without wheat, resulting in a milder, less salty taste than standard soy sauce.

Edamame

Young green soybeans harvested before reaching full maturity, commonly consumed plain, in pods, or in dishes after boiling.

Lipoxygenase

An enzyme in raw soybeans that is activated when ground and causes a bitter beany flavor in soy milk, but can be denatured by grinding in hot water.

Trypsin Inhibitors

Serine protease inhibitors found in raw soybeans that reduce trypsin enzyme activity; they are inactivated by boiling soy milk for 20 minutes.

Lectins

A family of carbohydrate-binding proteins in raw or undercooked legumes (such as kidney beans) that can cause illness if not destroyed by high-heat cooking.

Raffinose and Stachyose

Indigestible carbohydrates in legumes that are fermented by intestinal bacteria, generating gases such as hydrogen, methane, and carbon dioxide.

Aquafaba

The viscous liquid obtained from cooked or canned chickpeas containing leached starches and proteins, widely used as a vegan egg replacer.

True Nuts

Botanically defined dry fruits consisting of a single edible seed enclosed in a hard, tough outer shell, such as acorns, chestnuts, hazelnuts, macadamia nuts, and pine nuts.

Drupes (Culinary Nuts)

Fruits comprising an edible seed inside a hard shell surrounded by fleshy fruit, including almonds, cashews, pecans, pistachios, walnuts, and Brazil nuts.

Textured Vegetable Protein (TVP)

An economical protein source produced mainly by extracting proteins from soybeans or other plants, used as a meat substitute or extender.

Seitan

A savory plant-based food with a meaty texture produced by rinsing starch away from wheat flour dough, leaving concentrated wheat gluten.

Meat Analogs

Commercial plant-based food products formulated from soy or other vegetable proteins, fats, carbohydrates, and flavorings to imitate real meat products.