this post was submitted on 16 Jun 2024
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BuT vEgAnS cAnT bUIlD MuScLe, mAyBE LEnTiLs hAvE tOo mUcH prOtEin
Legumes tend to be very filling for the amount of protein they provide, plus having to complement them with grains to make a complete protein greatly increases the Calories to protein ratio. Rice and beans do make for a great cheat meal when you can fit it in though.
Incorrect. Legumes do not need to be complemented by grains. Some grains like wheat may need to be complemented by legumes or some other protein source however, though this is not true of all grains, such as quinoa.
I've never heard of needing to add grains to make a complete protein. What does that even mean?
Proteins are made from amino acids, same as words are made from letters. If you eat a protein source that's short on some of those letters then you need to mix it with a source that has more of them... Otherwise you can't create all the proteins that you need. (It's a bit more complicated, but that's the bit that you need here)
That's actually fascinating, I didn't know that. Thanks for sharing!
You must have triggered some vegan to get a downvote. Yeah you need the 9 essential amino acids in your diet as your body can't synthesize them. They're called essential for a reason.
yes, iirc Quinoa is pretty good complete vegan protein other pulses and grains not so much.
Which pulses? AFAIK all of the common ones have plenty of the essential aminos. With grains it can go either way, rice and wheat for example aren't great sources of specific aminos, but oats and quinoa are good.
You didn't really need to, if you are not in a heavily restricted diet. Adam Ragusea has a nice video about this: https://youtu.be/psAlJtgeQsY
IIRC, his point was just that it doesn't have to be in one meal. Your diet as a whole still needs all the amino acids.
Kind of. Most meals already have all the amino acids you need. Even if you were just eating plain rice. But just not as much from some types as others. In beans it would be the other way around.
If you are already regulating what you eat and praying a lot of attention to the nutritional value or the calorie count, it might make sense to use this hack to limit the amount of food you are eating.
But if not, you probably are already getting all the amino acids and proteins you need. Just not in the maximal efficient and compact way.
Yeah, and that's exactly what we're talking about in the context of protein completeness.
The context of this comment chain is bodybuilding, so it applies for the majority of this population. But you're right that for the general population, you don't need to concern yourself with any of this as long as you have a varied diet. I'd still encourage everyone to have lots of rice and beans though because that shit's delicious.
They can, but it takes a large amount more work to balance for complete amino acid profiles in the diet.
Meat and eggs are "complete" proteins, which contain all the aminos you need to build muscle. Plant proteins are "incomplete" proteins, which means the amino profile is not complete and missing some amino acids.
It's not insurmountable, but some planning is needed to fill in amino gaps in one incomplete protein source with a complementary protein source. Example would be rice and beans tend to be complementary.
Your post contains a lot of incorrect information. First of all, basically all plant proteins contain every essential amino acid. You can nitpick about certain foods being low in certain amino acids but void of them they are not which is what you are claiming. But also your statement on complementary foods is incorrect. Legumes and most vegetables don't need to be complemented by anything. Certain grains like wheat are lacking, but quinoa is fine. Potatoes are lacking, but squashes are fine. Basically all fruits are lacking and just low in protein overall. "Don't eat a diet of fruit and bread." is a pretty big step from "It takes a large amount more work..."
And this is tangential but we should be concerned about nutritional content in general, not simply the amino acid profile. Amino acids are simply just some of the many essential things our bodies need. Compared to vegetables like spinach, steak and eggs are by far more nutritionally incomplete.