Download Combining Foods for More Complete Protein

Combining Foods for More Complete Protein
There are eight Essential Amino Acids that cannot be manufactured in the body and must be obtained from diet.
Isoleucine – Leucine - Valine - Lysine - Methionine - Phenylalanine - Threonine - Tryptophan
For a plant based diet, you can obtain sufficient protein from a variety of foods that contain the range of amino
acids by understanding the two components of protein:
Complete proteins and incomplete proteins:


Complete proteins are from meat, fish, poultry, eggs, milk
Incomplete proteins are from vegetables, fruits, grains, leafy greens and legumes.
For example:




Eggs and quinoa are perfect proteins with all 8 amino acids containing 28 grams of protein.
Animal products contain the majority with slight variations.
Vegetables, legumes and grains have less methionine and lysine and are incomplete proteins.
Lentils contain 7 grams and rice contains 21 grams of protein. When combined they contain 28 grams of
protein.
Foods
Amino Acids
Complementary Foods
Menu examples
Legumes: lentils, peas,
soy, beans
Contains more tryptophan
and methionine with less
leucine, lysine, valine,
threonine and
phenylalanine
Grains, nuts and seeds
o
Contains more lysine and
isoleucine with less
tryptophan, methionine,
Valine, threonine and
phenylalanine
Legumes, nuts and seeds
Contains more lysine, and
isoleucine with less
tryptophan, methionine,
Valine, threonine and
phenylalanine
Legumes
Grains: Wheat, corn, rice,
oats, barley or millet
Nuts & Seeds: Almonds,
peanuts, sunflower,
pumpkin, cashews,
walnuts
o
o
o
Partially adapted From The Optimum Nutrition Bible, Patrick Holford, Piatkus 2013
o
o
Hummus (chick peas)
with tomato, lettuce
and pita bread
Collard greens slightly
cooked with
edamame, brown rice
and sesame seeds
Vegetable paella,
white kidney beans
with rice and almonds
Tofu, carrot, millet,
sunflower seed
burgers
Sweet potato pie with
corn, black beans,
quinoa and salad
Lentil-walnut loaf and
cashew gravy