Complementary proteins: How much does timing matter?
Q. I limit my meat intake to only a few times a week. On non-meat days, I eat grains and legumes. Do I need to mix my complementary proteins at the same meal, or can I safely have legumes and grains at different times of the day? (I consume yogurt and milk daily.)
A. The concept of complementary proteins stems from the fact that vegetarian protein sources are often "incomplete" proteins, meaning that one or more of the nine essential amino acids are missing altogether or (more usually) available only in limited quantities.
If you get all of your protein from vegetable sources, its important to combine complementary proteins, such as legumes and grains (the classic beans and rice combo) to ensure that you are getting enough of all the essential amino acids.
Because you are consuming dairy products every day, this is really not a concern for you, because dairy products are a good source of complete protein. But let's say you weren't. You already know that you need to eat both legumes and grains in order to have a source of complete protein. But how important is the timing?
For years, it has been thought that you need to eat complementary proteins at the same meal in order to get the benefit. But the Vegetarian Resource Group (a great resource for all kinds of information about vegetarianism) says, "It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough essential amino acids." This view is supported by the American Dietetic Association's 2003 position paper on vegetarian diets.
Bottom line for vegans: As long as you are eating enough calories overall and consume a reasonably varied and balanced diet, you probably don't need to worry about protein quality or quantity.
 older posts |
home | newer posts  |
| Diet for a healthy prostate | | Nutrition Data Blog | | Organic, free-range eggs less likely to carry salmonella (but no guarantees) |
Posted by: Milene Pinto de Oliveira | Mar 18, 2009 2:39:42 PM
Ainda considero que uma boa proporção entre leguminosas e cereais, são suficientes para o suprimento proteico que nosso organismo necessita.
Ovo-lacto-vegetarianos são perfeitamente capazes de obter essas recomendações. Vegans necessitam de um pouco mais de variedades alimentares para não desenvolverem nenhuma deficiência nutricional.
Posted by: Ava Odoemena | Jan 9, 2009 1:23:09 PM
@Jeanette: Many athletes are "even" vegan, just as there are vegan bodybuilders who don't take steroids (which are not vegan...tested on animals). When dealing with eating we must keep in mind a healthy balance between remembering enjoyment and not becoming obsessed with food over the fear of what to eat. It's going to be very hard to become protein deficient on a balanced vegan diet, even if you are an athlete. You certainly have the option to scale your protein intake by eating vegan foods high in proteins. Even apples contain protein, did you know this. While apples are are not _rich_ in protein, other vegan foods are, for example mushrooms, legumes and even bread and grain products like amaranth and quinoa or different types of nuts have loads of protein. You can even get enough protein on a vegan diet without any soy. There are vegans too who are allergic to soy... The only people I run across with protein issues are those who like to use the vegan diet to hide an eating disorder. These people simply don't eat enough, so there issue is actually a different one. So if you're doing sports, what I would recommend is eating to your heart's content and if you're going vegan to not forget Vitamin B12 and Vitamin D in winter if you're living North or don't have much exposure to sunshine. Your body is the product of several million years of evolution, so you can put a good deal of trust into it to do the best with the things you're offering to it. It does the work, you don't have to put *too much* conscious effort. Your most effort should be to simply avoid foods which are known to be bad. But remember to treat yourself to a (vegan) dessert or other goodies, often, the things we thought used to be bad like dark chocolate is actually healthy if you don't swallow too much of it:-))
Posted by: Valerie | Oct 22, 2008 7:33:55 PM
I just discovered this website from a Wikipedia link and I almost cried I was so happy to find so much health information on one site. Your helpful links while reading articles are incredible! I recently heard that the current studies on Tofu are not as accurate as was once explained to provide a source of protein and help lower cholesterol and heart risks but that in some people it does, others it does nothing but worst of all that it can increase heart risk, higher cholesterol and harmfully affect the digestive system for others not being able to determine whom at this point. Tofu has been suggested to be removed from the kitchen table until further studies. I am a vegetarian who once relied on Tofu as a protein resource and although your above article is informative where does tofu stand?
Posted by: Jeanette | Oct 13, 2008 5:21:55 PM
what about atheletes who follow a vegetarian diet?
is it enough to eat two eggs and dairy products a day when you're building lean tissue?
Posted by: hiya rubin | Apr 2, 2008 2:23:57 AM
PLEASE, ENLARGE THE PRINT on Print Outs at your site. Now so tiny, cannot read info.!
You have very valuable info.
Posted by: Amanda | Mar 14, 2008 12:42:53 PM
"Bottom line for vegans: As long as you are eating enough calories overall and consume a reasonably varied and balanced diet, you probably don't need to worry about protein quality or quantity."
Thank you! There is so much misinformation out there about vegetarian diets and protein intake.
