Introduction to PANCs

Introduction to PANCs

• Many plants usually discarded as weeds possess surprising nutritional and other beneficial properties.
• Ora-pro-nóbis is a well-studied example of an unconventional edible plant.
• The term "PANCs" refers to unconventional edible plants, which hold the potential to address global food demands.

The Emergence of PANCs

• Increased population created a demand for nutritious and sustainable food sources.
• PANCs are found in unconventional places and are nutritious and safe for consumption.
• These plants were not widely known or produced on a large scale before their recent recognition.

Terminology and Recognition

• Biologist Valdely Ferreira coined the term PANC (Plantas Alimentícias não Convencionais) in 2008 to promote these plants.
• Brazil has over 3,000 species of PANCs, previously classified as weeds before the term PANC was introduced.
• Gastronomy has embraced PANCs, incorporating them as exotic ingredients in culinary creations.
• Chef Helena Rizzo utilizes taioba in a puree recipe, showcasing its versatility.
• Chef Alex Atala incorporates PANCs like jambu, beldroega, and ora-pro-nóbis into his dishes.
• Many of these plants are easy to cultivate at home, making them accessible to a wider population.

Nutritional Benefits of PANCs

• PANCs are rich in essential nutrients like fiber, vitamins, and minerals, contributing to a balanced diet.
• Fibers in PANCs slow digestion, improve nutrient absorption, and prolong feelings of satiety.
• Fibers contribute to cardiovascular health by reducing cholesterol absorption in the body.
• Conventional vegetables like lettuce contain about 2g of fiber per 100g, serving as a reference point.
• Ora-pro-nóbis contains 3.8g of fiber per 100g, offering a higher fiber content than some common vegetables.
• Jambu provides over 6g of fiber per 100g, positioning it as a fiber-rich PANC.
• "Peixinho" stands out with up to 13g of fiber per 100g, making it a substantial source of dietary fiber.
• Ora-pro-nóbis is rich in calcium, containing 269mg per 100g which is twice as much as kale, which is essential for bone and muscle health.
• Ora-pro-nóbis is a source of manganese, containing 7.3mg of manganese per 100g, important for bone formation and carbohydrate, protein, and cholesterol metabolism.
• Bioactive compounds found in PANCs benefit gut health by exerting antioxidant properties.

Ora-pro-nóbis and Protein Content

• Ora-pro-nóbis, also known as "bife dos pobres" (poor man's steak), is recognized for its protein content.
• Proteins play a vital role in muscle health, skin elasticity, nutrient transport, and immune system function.
• Low protein consumption can result in loss of muscle mass and increased susceptibility to infections.
• Ora-pro-nóbis (Pereskia aculeata) is commonly found in Southeastern Brazil.
• Analyses reveal that approximately 20% of ora-pro-nóbis is protein (based on dry weight analyses).
• 100g of ora-pro-nóbis can provide up to 20g of protein (according to dry weight analyses).
• Caution is advised when considering ora-pro-nóbis as a substitute for other established protein sources.

Understanding Protein Content Misconceptions

• The reported 20g of protein per 100g is based on the dry weight of the plant, not its fresh weight.
• Nutrient amounts are generally measured by wet weight (fresh plant) for practical purposes.
• Dry weight refers to the weight of the plant after dehydration at high temperatures, resulting in a higher nutrient density.
• 100g of fresh ora-pro-nóbis contains approximately 2g of protein.
• 100g of fresh leaves represents a substantial volume of food, equivalent to about five heads of lettuce.
• A typical serving of beans (1 concha) provides 5g of protein for comparison.
• Even ora-pro-nóbis powder contains around 2g of protein in 2 tablespoons.
• To obtain 20g of protein solely from ora-pro-nóbis powder, one would need to consume 100g, which is almost a cup.

Protein Quality and Amino Acids

• Most plant-based proteins have lower quality compared to animal-based proteins due to their amino acid profiles.
• Proteins supply amino acids, categorized as essential and non-essential, which are crucial for various bodily functions.
• Essential amino acids cannot be synthesized by the body and must be obtained through the diet.
• Animal proteins typically have sufficient quantities of all essential amino acids, making them complete protein sources.
• Plant proteins might have lower amounts of certain essential amino acids, affecting their overall protein quality.
• Ora-pro-nóbis is notably low in methionine, an essential amino acid.
• Consuming large quantities of ora-pro-nóbis still necessitates the inclusion of balanced protein sources from other foods.
• PANCs contribute to improved consumption of fiber, vitamins, and minerals, enhancing overall diet quality.
• PANCs alone are insufficient to meet protein requirements, emphasizing the need for diverse protein sources in the diet.