Download Proteins: Complete, Incomplete and Complementary,Maria`s Lentil

Proteins:
Complete,
Incomplete and Complementary
Proteins are made up of amino acids. Amino acids are the
building blocks of protein. 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.
Humans can produce 10 of the 20 amino acids. The others must
be supplied by food. If we don’t get enough of even 1 of the
10 essential amino acids the body’s proteins degrade. Unlike
carbohydrate and fat, the human body does not store excess
amino acids for later use—the amino acids must be in the food
every day.
The 10 amino acids that we can produce are alanine,
asparagine, aspartic acid, cysteine, glutamic acid, glutamine,
glycine, proline, serine and tyrosine. Tyrosine is produced
from phenylalanine, so if the diet is deficient in
phenylalanine, tyrosine will be required as well. The
essential amino acids are arginine (required for the young,
but not for adults), histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, and valine.
These amino acids are required in the diet.
In the diet, protein sources are labeled according to whether
or not they have all the essential amino acids or not. They
are called complete or incomplete.
A complete protein source is one that provides all of the
essential amino acids.
Animal-based foods such as meat,
poultry, fish, milk, eggs, and cheese are complete protein
sources.
Plant sources of protein are incomplete or have very little of
some amino acids, with the exception of soybeans, amaranth and
quinoa. If a vegetarian has a limited diet, they can
potentially not be getting their daily protein needs met. They
must be careful to eat a wide a variety of protein rich plant
foods.
Complementary proteins are two or more incomplete protein
sources that together provide adequate amounts of all the
essential amino acids.
Lentils for example are low in certain essential amino acids;
however, these same essential amino acids are found in greater
amounts in barley. Similarly, barley contain lower amounts of
other essential amino acids that can be found in larger
amounts in lentils. Together, these two foods can provide
adequate amounts of all the essential amino acids the body
needs. A soup that contains both lentils and barley is an
excellent example of a complete protein.
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.
Complementary Proteins
Grains and Dairy
Legumes and Nuts or Seeds
Grains and Legumes
And here are some common meal items that naturally complement
each others’ proteins:
Beans and rice or tortillas
Brown rice and beans
Brown rice and green peas
Brown rice with almonds, cashews or pecans
Chickpea hummus on pita bread
Corn and beans
Grilled cheese sandwich
Lasagna
Lentil soup or dairy-based soup with bread
Macaroni and cheese
Noodle stir-fry with peanut or sesame seed sauce
Oat bran and soy milk
Peanut butter sandwich
Pizza
Quinoa salad with black beans and feta
Tacos filled with beans or lentils
Tofu or Tempeh on whole wheat bread
Tofu with rice (or any grain)
Tofu with tahini (sesame seed paste)
Whole grain bread and peanut butter
Whole grain cereal with milk
Yogurt with nuts
Yogurt with walnuts
Maria’s
Lentil
Soup with Optional
Topping
Barley
Cheese
Whole grains, legumes, vegetables and good-for-you herbs and
spice!
Lentils are an easy-to-cook legume. They are nutritious,
providing you with several nutrients including fiber, folate,
iron, potassium, phosphorus, calcium and protein. However, the
protein in lentils is incomplete, as it does not contain
sufficient amounts of all of the essential amino acids. This
means the protein is not adequate to make tissue in the body.
To understand more about incomplete, complete and
complementary protein go here.
And the same with barley, it lacks an essential amino acid.
The barley, however, contains the amino acid the lentils lack,
and the lentils have the amino acid the barley lacks. Thus,
the combination of lentils + barley makes this soup full of
complete, complementary protein. Lentils and barley make a
complete
protein
for
a
vegetarian
or
vegan.
Adding the cauliflower adds volume and nutrition without many
calories, i.e., you get to eat more!
This soup is the perfect vehicle for Turmeric. Turmeric
contains the chemical curcumin. Curcumin and other chemicals
in turmeric might decrease swelling (inflammation). Because of
this, turmeric might be beneficial for treating conditions
that involve inflammation.Remember to add pepper as it
increases absorption of the curcumin from the turmeric.
If you don’t eat dairy, omit the cheese topping.
Lentil Barley Soup with Cheese Topping (Vegans of course would
omit the cheese)
•
•
•
•
2
1
2
2
tablespoons extra-virgin olive oil
small onion, finely chopped (about 1 cup)
cloves garlic minced
stalk celery, finely chopped (about 1/2 cup)
• 2 medium carrot, finely chopped (about 1/2 cup)
• ¾ tsp dried thyme
• ¼ tsp dried basil
• 2 tsp turmeric
• Coarse salt and freshly ground pepper
• ¾ cup barley (I use Trader Joe’s 10 Minute Barley)
• 1 cup brown lentils, rinsed and drained
• 10 cups chicken, vegetable or beef broth, reduced sodium
• Optional: 1/2 head cauliflower, cored, trimmed, and cut into
small florets (about 3 cups)
• 3 ounces Gruyere, Swiss, or Parmesan cheese, shredded (1
cup)
Heat oil in a large pot over medium-high heat. Add onion,
celery, carrot, and garlic. Cook stirring occasionally, until
vegetables are softened, about 8 minutes.
Add whichever, (the barley or the lentils) that takes the
longest took cook. Add the basil, thyme, turmeric and broth;
bring to a boil. Set the timer for the length of time the
package directions say to cook the barley or the
lentils minus the length of time your package of barley or
lentils says to cook. For instance, the lentils I use take 20
minutes to cook and the 10 Minute TJ’s Barley takes 10. So I
put the lentils in first, set the timer for 10 minutes and
when the timer goes off I add the barley then set the
timer again for another 10 minutes. Reduce heat, cover and
simmer. If you aren’t using the 10 Minute Barley, most likely
your barley will go in first as it typically takes 45 minutes.
Season with salt and pepper.
Optional: Stir in cauliflower, increase heat to medium-high,
and simmer just until cauliflower is crisp-tender, about 5
minutes.
Serve and pass cheese to sprinkle on top.
Since turmeric is so good for you, feel free to add more
turmeric according to your taste. Remember to add pepper as it
increases absorption of the curcumin from the turmeric.