Another question I would ask is what about if some eats an old school, «Diet for a Small Planet» meal that combines
different plant protein sources and so ends up with a «high quality» amino acid balance, like beans and whole grains together?
Not exact matches
You may be surprised to find out that there are many
different plant - based
sources for
protein, including many nuts, seeds, legumes, and dark leafy greens.
Then as I began to research
different plant - based
proteins, I discovered that they are not only a fantastic
source but they also offer a plethora of health benefits.
Protein powders can come from
plant or animal
sources, each having a
different make - up of amino acids.
Since most complete
proteins come from animal
sources (with the exception of soy, which is a complete
plant protein), vegans can match
different plant - based
proteins so they add up to a complete
protein.
In assessing
different sources of
protein a group of scientists publishing in JAMA Internal Medicine have reported an association between consumption of animal
protein and risk of death, and an inverse association between consumption of
plant protein and risk of death.
«There are
different forms of
protein, just as there are
different forms of carbohydrate; there are differing
sources (both flesh
protein and
plant based) but there are also
different densities of
protein called purines,» explains Cox.
Therefore, it is necessary to combine
plant proteins from
different sources in order to make full use of the
proteins.
Vegetarians should aim for the higher end of that range, since they may need slightly more grams of
protein coming from
different plant sources to cover their bases for all the essential amino acids we need, since most
plant foods contain only a few, whereas animal
proteins contain all nine.
Combining foods with
different limiting amino acids can improve the quality of
plant protein sources, such as combining grains with legumes or legumes with seeds.
If you're looking for
different or innovative ways to meet
protein needs, Spano encourages her athletes to check out new products like lentil and bean pastas, bean chips and other
sources of
plant protein to add to the macronutrient mix.
We're actually finding now that you can eat those
different proteins throughout the day, you can eat those
different carb
sources, those
plant sources that have amino acids within them but maybe not the full spectrum and they will accumulate throughout the day, and at the end of the day it will all be a wash because the body will be able to assimilate them all together.
Although most of my meals nowadays rely on meat as a
protein source, I'm still very conscious about my
plant - based roots and like to provide
different options for folks within my community who choose not to eat meat or simply want a lighter option.
About
plant protein: test on growing children in the last century and during the second war showed that children can grow with animal
protein or
plants, but for
plants, they needed to combine
different plants sources or the child's was sick and not grow properly.just few
plants can do it alone same soy, potato..
The Figure presents the HRs for mortality with substitution of 3 % energy from
plant protein for the same amount of animal
protein from
different food
sources.
By consuming two
different types of
plant - rich
proteins, you can obtain
different amino acids from each
source.
The right balance of
different plant - based
sources of
protein, such as beans, corn, soy and whole grains, can still provide the needed essential amino acids.
Every
source of
protein, including meat
proteins and
plant sources of
proteins, has
different amino acids.