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The Case for Combining Plant Protein
The Case for Combining Plant Protein
What the science shows:
What the science shows:
Our bodies use any source of protein by breaking what we eat into separate Essential Amino Acids (EAAs). Then, in the bloodstream, many different proteins are built by combining these separate EAAs in a proportion known as the Ideal Human Protein Profile.
Our bodies use any source of protein by breaking what we eat into separate Essential Amino Acids (EAAs). Then, in the bloodstream, many different proteins are built by combining these separate EAAs in a proportion known as the Ideal Human Protein Profile.
Any protein we eat at lunch is only used by the body to build the protein it needs (muscle, tendons, brain matter, etc.) to the degree it is fulfilling this Ideal Human Protein Profile. Any extra separate EAAs left over in the bloodstream are metabolized as carbohydrates. By the next meal, separate leftover EAAs have been metabolized except about 3% of the original amount. There is no storage in the body of separate EAAs.
Any protein we eat at lunch is only used by the body to build the protein it needs (muscle, tendons, brain matter, etc.) to the degree it is fulfilling this Ideal Human Protein Profile. Any extra separate EAAs left over in the bloodstream are metabolized as carbohydrates. By the next meal, separate leftover EAAs have been metabolized except about 3% of the original amount. There is no storage in the body of separate EAAs.
This is why we look at the protein profiles of plant sources of protein. Whereas chicken eggs are very very close in their protein profile to the Ideal Human Protein Profile (about 95% match), most plant proteins are lacking in one or more EAAs. This shortfall is called the limiting amino acid.
This is why we look at the protein profiles of plant sources of protein. Whereas chicken eggs are very very close in their protein profile to the Ideal Human Protein Profile (about 95% match), most plant proteins are lacking in one or more EAAs. This shortfall is called the limiting amino acid.
For example, if you are making brownies that call for one cup of sugar, but you find you only have one half cup left in the box, you must make a half batch of brownies. All the other ingredients must reduce to one half of the amount required in a full recipe. These leftover amounts of the other ingredients are like the leftover EAAs once the limiting EAA is used up from combining with all the other 8 EAAs to make protein in the bloodstream.
For example, if you are making brownies that call for one cup of sugar, but you find you only have one half cup left in the box, you must make a half batch of brownies. All the other ingredients must reduce to one half of the amount required in a full recipe. These leftover amounts of the other ingredients are like the leftover EAAs once the limiting EAA is used up from combining with all the other 8 EAAs to make protein in the bloodstream.
But what if you could borrow another half cup of sugar? Oh, then you could use all those other leftover amounts of ingredients to make a full batch of brownies. (Enough to share with me!)
But what if you could borrow another half cup of sugar? Oh, then you could use all those other leftover amounts of ingredients to make a full batch of brownies. (Enough to share with me!)
A simple example is combining rice and beans.
A simple example is combining rice and beans.
Who cares?
Who cares?
Well, labels don’t lie, but the 6 grams of protein on a large egg is all used by your body, but the protein listed on the can of beans or bag of rice is often 30% higher than what your body can make protein from if eaten at different meals. Combining complementary plant protein at the same meal gives you as much dense, complete protein as meat. Your body won’t know the difference.
Well, labels don’t lie, but the 6 grams of protein on a large egg is all used by your body, but the protein listed on the can of beans or bag of rice is often 30% higher than what your body can make protein from if eaten at different meals. Combining complementary plant protein at the same meal gives you as much dense, complete protein as meat. Your body won’t know the difference.
What happens in the real world:
Although most people who are vegetarians get plenty of protein in their diet, even if they have rice at breakfast and beans for lunch, most of us meat eaters look at fruits, salad, cooked vegetables and think, “Where’s the protein?”
What happens in the real world:
Although most people who are vegetarians get plenty of protein in their diet, even if they have rice at breakfast and beans for lunch, most of us meat eaters look at fruits, salad, cooked vegetables and think, “Where’s the protein?”
Most vegetarians cook from recipes, and mostly ones from other cultures. Most of us plan meals around meat, sides and dessert. Where are the American vegetarian meals? Mac and Cheese? Cheese pizza? Grilled cheese sandwich? (We now know cheese production has the same carbon footprint as beef.)
Most vegetarians cook from recipes, and mostly ones from other cultures. Most of us plan meals around meat, sides and dessert. Where are the American vegetarian meals? Mac and Cheese? Cheese pizza? Grilled cheese sandwich? (We now know cheese production has the same carbon footprint as beef.)
The benefit for vegetarians is two fold. First, remember those extra carbs from rice and beans eaten separately? Unless you are active, they are used in your bloodstream just like a can of soda and will get stored as fat. Second, using these complete protein recipes (that require only a tiny bit more time to make) will give you a steady store of complete plant protein that you can grab without cooking, throw into a salad, or nuke in the microwave when life gets you running in circles.
The benefit for vegetarians is two fold. First, remember those extra carbs from rice and beans eaten separately? Unless you are active, they are used in your bloodstream just like a can of soda and will get stored as fat. Second, using these complete protein recipes (that require only a tiny bit more time to make) will give you a steady store of complete plant protein that you can grab without cooking, throw into a salad, or nuke in the microwave when life gets you running in circles.
Most importantly for reducing global warming, we meat eaters can fix many of our favorite meals with complete plant protein substituting for meat. Sandwiches, veggie burgers, veggie nuggets, tacos, lasagna, stew, oatmeal, stir fry and many more can still be delicious without cooking from fancy recipes that call for ingredients we or our grocery clerk have never heard of, and that promise a “taste adventure.”
Most importantly for reducing global warming, we meat eaters can fix many of our favorite meals with complete plant protein substituting for meat. Sandwiches, veggie burgers, veggie nuggets, tacos, lasagna, stew, oatmeal, stir fry and many more can still be delicious without cooking from fancy recipes that call for ingredients we or our grocery clerk have never heard of, and that promise a “taste adventure.”
The point is that those of us who are adventurous and cook from scratch have already started using lots of vegetarian meals. As people committed to reversing global warming, our challenge is to introduce meat eaters, who eat socially among other meat eaters, to an easy, fun and safe way to lower their carbon footprint by eating a plant-based diet.
Together we can build a better world, one kitchen at a time.
The point is that those of us who are adventurous and cook from scratch have already started using lots of vegetarian meals. As people committed to reversing global warming, our challenge is to introduce meat eaters, who eat socially among other meat eaters, to an easy, fun and safe way to lower their carbon footprint by eating a plant-based diet.
Together we can build a better world, one kitchen at a time.
The following recipes have been updated to reflect the ideal combinations of plant proteins so that one serving has all the essential amino acids required for a meal. Most have optional non-protein ingredient and seasoning suggestions, so adjust these to what you have handy, and the flavorings you already love. Use the ratios of the different plant proteins in any of your favorite recipes. These are protein dense, satisfying and delicious.
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