Guest guest Posted December 9, 2003 Report Share Posted December 9, 2003 It is not a myth that you have to combine non-animal-product foods to obtain a complete protein. The only plant product that is a complete protein in and of itself is the soybean. I've not read Lappe's book, but I'm working toward a degree in biology. For us vegans, it is very sound advice to suggest we combine beans and rice (for example) as that will make a complete protein and keep us healthy. What is missing from the original suggestion are further examples of food combinations that lead to a complete protien (I'm not sure what the list tells me, without knowing what aminos each food contains). Generally speaking, combining a legume with a whole grain will make a complete protien. There are many more combinations that I need to study up on yet. Further information: any molecule that has an amino group is considered an amino acid and grouped under the very broad term " protein " . There are a plethora of amino acids to be found in nature. As a result of the specific evolutionary history of the human body, it turns out we need to obtain 9 certain amino acids from our diet in order for our bodies to build any protien structures (like muscle, for example). In the beans and rice example, neither food has all 9 amino acids, but together they've got all nine. This last piece of data doesn't come from my text books, but I've read that our body will " pool " amino acids over a 12 hour period. If this is true, then we could eat beans for lunch and rice for dinner and our resourceful bodies will combine the aminos from both meals to build its protien structures. Jen > Please - Please - Please - You are perpetuating the myth of having to combine > food to obtain complete protein on a vegetarian diet. Frances Moore Lappe who > introduced this theory in her book Diet for a Small Planet admitted in later > publications of this book she was incorrect - this does nothing to help > vegetarianism. Please check your facts - Dr Andrew Weil plus many others > have acknowledged this in their publications. > - > Tea Cozy > Christian Vegan Cooking > Tuesday, December 09, 2003 7:53 PM > Protein and Iron: Red Meat Alternatives > > > PROTEIN AND IRON: RED MEAT ALTERNATIVES > Source: www.nine.msn.com.au > > Yes we need protein and iron, but no, animal meat isn't the only, or the > best, source of protein and iron. Furthermore, if you are eating meat, then > it's wise to buy it organically grown, as that way you can be sure your meat > is chemical and antibiotic free. > > So what can the 21st-century person eat to meet the recommended daily > allowance of protein and iron? Protein is needed for growth and development. > It's also used for energy and to manufacture hormones, antibodies, enzymes > and tissues. It helps keep the acidity in our bodies in check by maintaining > a proper acid/alkaline balance. > > Amino acids are the building blocks of proteins. Complete proteins contain > all of the essential amino acids. These are eggs, milk, cheese, poultry, > meat and fish. Incomplete proteins contain only some of the essential amino > acids. These are grains, legumes and green leafy vegetables. If you combine, > for example, beans with brown rice, nuts, seeds or corn, you have a complete > protein. All soy products are complete proteins, as is yoghurt. > > The average vegetarian/aquatarian (seafood eater) diet easily fulfils the > daily protein recommendations of the World Health Organisation (WHO). Animal > proteins come with the problems of saturated fats, which have been linked to > heart disease and cancer. Plant proteins, however, are linked to dietary > fibre. It is important to include foods high in Vitamin C, as this will > increase iron absorption up to 30 percent. > > Foods to include: > > Molasses > Mochi (pounded sweet rice) > Leafy greens > Legumes such as lentils, kidney and soybeans > Sesame seeds > Sea vegies > Almonds > Tofu dried peaches > Fish > Whole grains > Pumpkin > Raisins > Watercress > Beetroot > Coconut milk > Chestnuts > Cherries > Chinese red dates > Mulberries > Kelp > Raspberries > Walnuts > Broccoli > Nuts and seeds > > It's important to include adequate protein, plus B and C vitamins for iron > absorption. The average vegetarian diet supplies twice the minimum daily > requirements of iron. It also supplies the body with three times the daily > requirement of vitamin C. Studies of the iron content in food show that > vegetables, fruit and nuts are much higher in iron content than beef. > > Food per 100g > > Amaranth 16mg > Dried bean curd (yuba) 11mg > Soybeans 8.4mg > Almonds 7.4mg > Sesame seeds 7.1mg > Lentils and pulses, ranging from 6.9mg > Seaweed 6.3mg > Dried peaches 6mg > > (for comparison) > Beef 2-3mg > > > > > ©Janella Purcell 2003 > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 Dear Jen, Meant to reply earlier sorry. Please read Frances Moore Lappe's books Diet For a Small Planet ealy & revised editions. Maybe you could contact her. I have been veg for 22 yrs & have read over & over that it is not necessary to combine food groups for complete protein - I have also read that this is necessary. I think it makes vegetarianism complicated & turns people away from the veg philosophy. I am interested in your research but hope you are wrong! - <jennifer_james Wednesday, December 10, 2003 10:09 AM Re: complete protein > It is not a myth that you have to combine non-animal-product foods to obtain > a complete protein. The only plant product that is a complete protein in and > of itself is the soybean. I've not read Lappe's book, but I'm working toward > a degree in biology. For us vegans, it is very sound advice to suggest we > combine beans and rice (for example) as that will make a complete protein and > keep us healthy. What is missing from the original suggestion are further > examples of food combinations that lead to a complete protien (I'm not sure > what the list tells me, without knowing what aminos each food contains). > Generally speaking, combining a legume with a whole grain will make a > complete protien. There are many more combinations that I need to study up > on yet. > > Further information: any molecule that has an amino group is considered an > amino acid and grouped under the very broad term " protein " . There are a > plethora of amino acids to be found in nature. As a result of the specific > evolutionary history of the human body, it turns out we need to obtain 9 > certain amino acids from our diet in order for our bodies to build any > protien structures (like muscle, for example). In the beans and rice > example, neither food has all 9 amino acids, but together they've got all > nine. > > This last piece of data doesn't come from my text books, but I've read that > our body will " pool " amino acids over a 12 hour period. If this is true, > then we could eat beans for lunch and rice for dinner and our resourceful > bodies will combine the aminos from both meals to build its protien > structures. > > Jen > > > > Please - Please - Please - You are perpetuating the myth of having to combine > > food to obtain complete protein on a vegetarian diet. Frances Moore Lappe who > > introduced this theory in her book Diet for a Small Planet admitted in later > > publications of this book she was incorrect - this does nothing to help > > vegetarianism. Please check your facts - Dr Andrew Weil plus many others > > have acknowledged this in their publications. > > - > > Tea Cozy > > Christian Vegan Cooking > > Tuesday, December 09, 2003 7:53 PM > > Protein and Iron: Red Meat Alternatives > > > > > > PROTEIN AND IRON: RED MEAT ALTERNATIVES > > Source: www.nine.msn.com.au > > > > Yes we need protein and iron, but no, animal meat isn't the only, or the > > best, source of protein and iron. Furthermore, if you are eating meat, then > > it's wise to buy it organically grown, as that way you can be sure your meat > > is chemical and antibiotic free. > > > > So what can the 21st-century person eat to meet the recommended daily > > allowance of protein and iron? Protein is needed for growth and development. > > It's also used for energy and to manufacture hormones, antibodies, enzymes > > and tissues. It helps keep the acidity in our bodies in check by maintaining > > a proper acid/alkaline balance. > > > > Amino acids are the building blocks of proteins. Complete proteins contain > > all of the essential amino acids. These are eggs, milk, cheese, poultry, > > meat and fish. Incomplete proteins contain only some of the essential amino > > acids. These are grains, legumes and green leafy vegetables. If you combine, > > for example, beans with brown rice, nuts, seeds or corn, you have a complete > > protein. All soy products are complete proteins, as is yoghurt. > > > > The average vegetarian/aquatarian (seafood eater) diet easily fulfils the > > daily protein recommendations of the World Health Organisation (WHO). Animal > > proteins come with the problems of saturated fats, which have been linked to > > heart disease and cancer. Plant proteins, however, are linked to dietary > > fibre. It is important to include foods high in Vitamin C, as this will > > increase iron absorption up to 30 percent. > > > > Foods to include: > > > > Molasses > > Mochi (pounded sweet rice) > > Leafy greens > > Legumes such as lentils, kidney and soybeans > > Sesame seeds > > Sea vegies > > Almonds > > Tofu dried peaches > > Fish > > Whole grains > > Pumpkin > > Raisins > > Watercress > > Beetroot > > Coconut milk > > Chestnuts > > Cherries > > Chinese red dates > > Mulberries > > Kelp > > Raspberries > > Walnuts > > Broccoli > > Nuts and seeds > > > > It's important to include adequate protein, plus B and C vitamins for iron > > absorption. The average vegetarian diet supplies twice the minimum daily > > requirements of iron. It also supplies the body with three times the daily > > requirement of vitamin C. Studies of the iron content in food show that > > vegetables, fruit and nuts are much higher in iron content than beef. > > > > Food per 100g > > > > Amaranth 16mg > > Dried bean curd (yuba) 11mg > > Soybeans 8.4mg > > Almonds 7.4mg > > Sesame seeds 7.1mg > > Lentils and pulses, ranging from 6.9mg > > Seaweed 6.3mg > > Dried peaches 6mg > > > > (for comparison) > > Beef 2-3mg > > > > > > > > > > ©Janella Purcell 2003 > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 27, 2005 Report Share Posted September 27, 2005 This <<<To my knowledge brown rice is almost a complete protein. If one adds beans to the rice it becomes a complete protein.>>> is basically what i said. Many beans are " almost " a complete protein, and many grains (rice, corn, wheat, barley, quinoa, millet, etc.) are also " almost " a complete protein - I'm not sure but i think i've read that the grain with the most protein is actually quinoa. But to get the " complete " protein, you need to eat the grain and the beans, like beans and corn, or beans and brown rice... I've also heard that you don't necessarily have to do this at the same meal; you could eat grain (whole wheat bread) for breakfast and beans for lunch, and it still counts as " together " because your body takes and combines the nutrients from both foods... Yvona Fast Author, North Country Kitchen, a weekly cooking column Author, Employment for Individuals with Asperger Syndrome or Non- Verbal Learning Disability: Stories and Strategies, Jessica Kingsley Publishers, 2004 http://www.jkp.com/catalogue/book.php/isbn/1-84310-766-X Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2007 Report Share Posted December 13, 2007 hi everyone, a nutritionist told me that brown rice and beans, together, make a complete protein. can anyone speak to this? and have you found this combo a suitable, dense enough protein? thanks in advance, brooke Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2007 Report Share Posted December 14, 2007 Brooke, I personally find I do better if I do not try to include brown rice as part of a protein but more as a brown. I have heard this too and what I find is that since I eat a complex carbohydrate like brown rice or quinoa at every meal, I worry less about the completeness of the protein and more about getting enough grams of protein at once from a separate source from my brown. For instance, one of my favorite meals is brown rice, garbonzo beans, a vegetable and curry sauce. I find it holds me very well, so long as I eat enough garbonzo beans (about 1.5 cups to get the number of grams of protein I need for my body) I guess I am saying that this combo really works for me, but I wouldn't go saying well, brown rice has this number of grams of protein, so I can eat less beans. What do you find in your own body? Are you on step 2? If so, what does your journal tell you? If you're hungry too soon or cranky after a meal of rice and beans there's a good chance you need to adjust their ratios. Once I figured out that my own body would tell me if I wasn't getting enough protein, it became easy to see what works for me and what doesn't. Jess CO burusco <burusco wrote: hi everyone, a nutritionist told me that brown rice and beans, together, make a complete protein. can anyone speak to this? and have you found this combo a suitable, dense enough protein? thanks in advance, brooke Never miss a thing. Make your homepage. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2007 Report Share Posted December 14, 2007 Hi Brooke, I believe what the nutritionist was talking about is that the combination of these two foods yields a complete amino acid profile for the protein (all of the amino acids are present in adequate quantities). As I understand it, protein from animal products (meat, eggs, milk products) has a complete amino acid profile; plant sources tend to have partial amino acid profiles (which vary depending on the food). Soy and quinoa are two vegetarian foods that do have complete amino acid profiles. It's generally believed now that you don't have to have " complete " proteins at each meal, as long as you get it over the course of the day. I agree with what Jess posted. Listen to your body, use your journal (what step are you on?) and you'll find what works for you. Rice and beans are a good combo for me, and I adjust the amounts based on what else I'm eating. I often will have a bit of dairy with them. It took me some time to figure out how much brown I need, so I didn't count the protein in the grain and at first I didn't count the brown in the bean. That would've been waaaay to complicated and distracting for me. Over time I learned to fine tune the amounts. Now that I'm on step 7, I have a better idea of how to figure my protein and brown. I do use nuts and seeds sometimes to add a couple grams of protein (and fat). Hmmm, I just re-read this & maybe it's too much! Listen to your body & use your journal; both will tell you what you need to know. ) cheers, Cinzia , " burusco " <burusco wrote: > > hi everyone, > a nutritionist told me that brown rice and beans, together, make a > complete protein. > > can anyone speak to this? > > and have you found this combo a suitable, dense enough protein? > > thanks in advance, > brooke > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 14, 2007 Report Share Posted December 14, 2007 hi guys, thanks very much for your responses. i'm actually on step 6, and my program is working beautifully. it's just that i've been pondering the idea of decreasing the amount of red meat and dairy products in my life. i also don't want to take in too much fish or soy. i'm interested in learning about other 'clean' sources of protein. i think i once saw that there's a protein list posted in the Files section. i'll look there for it, too. thanks again! brooke Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 17, 2007 Report Share Posted December 17, 2007 Yes, one hears anecdotally that combinations such as rice and beans provide complete protein, but I'd like to get a bit more methodical about this. I would like to cut out animal products as much as possible, and am therefore interested in finding information on vegetarian foods that provide partial proteins - and how to match them to ensure I've eaten all the essential amino acids at one meal. Does anyone konw where I might find information on which foods contain which amino acids? Thank you Kalina (London) , " burusco " <burusco wrote: > > hi everyone, > a nutritionist told me that brown rice and beans, together, make a > complete protein. > > can anyone speak to this? > > and have you found this combo a suitable, dense enough protein? > > thanks in advance, > brooke > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 18, 2009 Report Share Posted June 18, 2009 Please see my recent post regarding protein in general, because it addresses the issue of " complete " protein. In the sense that it matters, yes, almonds offer us some of each of our essential amino acids. Trying to live on just almonds would not be wise, but then that's true of all plant foods: variety is one of the fun things in life that also happens to be a healthy thing! What do you mean that you " can't " give up parmesan cheese? :-) Deborah Are almonds a complete protein? Does it matter? I've always been concerned. Cuz my diet consists of veggies, nuts, seeds, and the parmesan cheese I just can't give up! Sent from my BlackBerry® wireless handheld Brenda-Lee Olson <shalomaleichemacademy All foods contain protein. Grains, nuts, seeds, beans are higher than others, but everything has some protein. 11 almonds is one protein serving for one of your meals. BL On Wed, Jun 17, 2009 at 3:57 PM, D GRADISKA<allegria47 wrote: > > > How does one obtain sufficient amounts of protein eating this way? My > doctor > says I need 20 grams of protein at each meal. This is my dilemma. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 Variety is important. One couldn't (and shouldn't) live on just almonds, but then there are lovely sesame seeds, hemp hearts, macadamias, and all sorts of higher protein grains like quinoa or amaranth. Have you tried any of the parmesan cheese replacements made with pine nuts? BL > Are almonds a complete protein? Does it matter? I've always been concerned. > Cuz my diet consists of veggies, nuts, seeds, and the parmesan cheese I just > can't give up! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 19, 2009 Report Share Posted June 19, 2009 I have no advice 2 offer but I feel the same about parmesan cheese! Every other meat / dairy / etc no prob giving up. What is the info about ' complete ' proteins? Tracy Sent from my BlackBerry® wireless handheld Deborah Pageau <dpageau Thu, 18 Jun 2009 10:42:14 Re: complete protein Please see my recent post regarding protein in general, because it addresses the issue of " complete " protein. In the sense that it matters, yes, almonds offer us some of each of our essential amino acids. Trying to live on just almonds would not be wise, but then that's true of all plant foods: variety is one of the fun things in life that also happens to be a healthy thing! What do you mean that you " can't " give up parmesan cheese? :-) Deborah Are almonds a complete protein? Does it matter? I've always been concerned. Cuz my diet consists of veggies, nuts, seeds, and the parmesan cheese I just can't give up! Sent from my BlackBerry® wireless handheld Brenda-Lee Olson <shalomaleichemacademy All foods contain protein. Grains, nuts, seeds, beans are higher than others, but everything has some protein. 11 almonds is one protein serving for one of your meals. BL On Wed, Jun 17, 2009 at 3:57 PM, D GRADISKA<allegria47 wrote: > > > How does one obtain sufficient amounts of protein eating this way? My > doctor > says I need 20 grams of protein at each meal. This is my dilemma. Quote Link to comment Share on other sites More sharing options...
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