Tip #28 Complete Proteins

Here is another topic I was asked to blog on- complete proteins and combining incomplete proteins to get a complete protein.  Why learn about these?  Well, meat and dairy are your complete proteins and we all know saturated fat and cholesterol often come along with those proteins.  An added bonus is that grains, vegetables and legumes are often cheaper sources of protein.  I am using some clips from a few websites on this post, so I will reference them here in full.  I use websites I feel are reputable and when I recognize the material as sound.  Here is a blip from the CDC website that defines things nicely: http://www.cdc.gov/nutrition/everyone/basics/protein.html

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

•  A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

• An incomplete protein source is one that is low in one or more of the essential amino acids.Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.

Quick Q& A
Is it true that complementary proteins must be eaten together to count as a complete protein source?
In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.1

The clincher is when you combine two incomplete proteins to get a complete one, the grain needs to be a WHOLE grain.  All these years, I thought rice and beans would be good enough- no, it needs to be brown rice.  I admit I found that out only a few years ago.  Same goes for bread, spaghetti, tortillas.  They need to be whole grain.  Here is a combining chart I found on this website:  http://www.webnd.com/plant-protein-combinations.php

GROUP #1 "Breads, Cereals, Grains" Whole Grain Breads such as rye, wheat, oat, rice, spelt, quinoa, Long Grain Brown Rice, Whole wheat products & Whole grain cereals these include: breakfast cereal, pasta, spaghetti, noodles, wheat products, flour products, etc.

Any item from group # 1 above to be combined with any item from one of the three groups below.

Group # 2 "Legumes" Peas, Beans & Lentils: including all dried beans & peas - black, kidney, pinto, black eyed peas, runner,chick peas, sweet green peas, processed peas, baked beans, beansprouts

Group # 3 "Vegetables" Leafy Green and Cruciferous Vegetables including frozen vegetables

Group # 4 Nuts & Seed Almonds, Pumpkin Seeds, Walnuts, Cashews Peanuts, etc Sunflower, Sesame & other seeds

As far as I understand it, combining group 2, 3 or 4 together gets your a MORE complete protein than by itself, but not as complete as combining one of those groups with group 1.  Make sense?  Basically, you should try and always get whole grains in your day.  

Now, there is a whole grain that is complete in and of itself.  It's gotten a lot of attention lately.  It is quinoa (keen-wa).  I have enjoyed getting to know this little grain.  It cooks up in about 30 minutes.  HERE is a website that will give you some good instructions on cooking quinoa, and below I have added a chart on some of the non-meat source of protein so you can do some comparisons.

Protein Content of Select Vegetative Foods

Protein Content of Selected Vegetative Foods FOOD AMOUNT PROTEIN(gm) Tempeh 1 cup 41 Seitan 3 ounces 31 Soybeans, cooked 1 cup 29 Lentils, cooked 1 cup 18 Black beans, cooked 1 cup 15 Kidney beans, cooked 1 cup 13 Veggie burger 1 patty 13 Chickpeas, cooked 1 cup 12 Veggie baked beans 1 cup 12 Pinto beans, cooked 1 cup 12 Black-eyed peas,cooked 1 cup 11 Tofu, firm 4 ounces 11 Lima beans, cooked 1 cup 10 Quinoa, cooked 1 cup 9 Tofu, regular 4 ounces 9 Bagel 1 med. (3 oz) 9 Peas, cooked 1 cup 9 Textured VegetableProtein (TVP), cooked 1/2 cup 8 Peanut butter 2 Tbsp 8 Veggie dog 1 link 8 Spaghetti, cooked 1 cup 8 Almonds 1/4 cup 8 Soy milk,commercial, plain 1 cup 7 Soy yogurt, plain 6 ounces 6 Bulgur, cooked 1 cup 6 Sunflower seeds 1/4 cup 6 Whole wheat bread 2 slices 5 Cashews 1/4 cup 5 Almond butter 2 Tbsp 5 Brown rice, cooked 1 cup 5 Spinach, cooked 1 cup 5 Broccoli, cooked 1 cup 4 Potato 1 med. (6 oz) 4 Sources: USDA Nutrient Database for Standard Reference, Release18, 2005 and manufacturers' information.

Us Americans get plenty of protein- mostly because we get PLENTY of meat and dairy.  Why not try and cut some meat out of your diet and try some of these combinations!  Good luck and . . . 
~Here's to Healthy Eating