Comment on YSK about 15 bean soup.

kadup@lemmy.world ⁨12⁩ ⁨hours⁩ ago

• usernamesAreTricky@lemmy.ml ⁨12⁩ ⁨hours⁩ ago

  Focusing on complete proteins is largely unhelpful 99.9% of cases. Unless you are eating a exclusively singular source of protein for all meals and snacks it’s going to be not practically relevant. You don’t need to get all the amino acids at the same meal - just at some point in the day. And even thing you don’t think of as protein sources can be enough to make something complete. For instance, just adding rice is enough to make beans complete

  It’s also not the case that the beans don’t have all the amino acids, they do, it’s just less on certain ones. Which is why it can often take so little to make something complete protein. Complete is just a bar of “does it have this specific threshold of the amino acids”, not does it contain them at all

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  • kadup@lemmy.world ⁨12⁩ ⁨hours⁩ ago

    You don’t need all amino acids on the same meal, that’s true.

    If you’re a vegan, managing protein intake is important. Making sure you get complete proteins is overlooked.

    Your comment is a dangerous simplification and excludes the fact that indeed many people rely on specific, cheap, vegetable sources of protein as their only protein.

    As for rice, while it will indeed complete most bean types, the amount of protein per 100g is very low.

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    • usernamesAreTricky@lemmy.ml ⁨12⁩ ⁨hours⁩ ago

      Many researchers argue the exact opposite - that it is way overemphasized

      Combining does not need to happen for every single meal: so long as the diet is varied and meets caloric needs, even vegans and vegetarians – people who tend to have more “incomplete protein” in their diet – can easily meet their amino acid needs. In other words, most people do not need to consider the completeness of proteins of single foods.[9]

      en.wikipedia.org/wiki/Complete_protein

      Especially the false idea that it has to be done at each meal

      Protein combining has drawn criticism as an unnecessary complicating factor in nutrition.

      In 1981, Frances Moore Lappé changed her position on protein combining from a decade prior in a revised edition of Diet for a Small Planet in which she wrote:

      "In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein … was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.

      “With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on [1] fruit or on [2] some tubers, such as sweet potatoes or cassava, or on [3] junk food (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein.”[13]: 162 

      The American Dietetic Association reversed itself in its 1988 position paper on vegetarianism. Suzanne Havala, the primary author of the paper, recalls the research process:

      There was no basis for [protein combining] that I could see… I began calling around and talking to people and asking them what the justification was for saying that you had to complement proteins, and there was none. And what I got instead was some interesting insight from people who were knowledgeable and actually felt that there was probably no need to complement proteins. So we went ahead and made that change in the paper. [Note: The paper was approved by peer review and by a delegation vote before becoming official.]

      en.wikipedia.org/wiki/Protein_combining#Criticism

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      • kadup@lemmy.world ⁨10⁩ ⁨hours⁩ ago

        Especially because thing you might not think of as protein sources can add the missing other amino acids. Things like wheat, rice, etc. also have protein that can complement others.

        So I say “consider how some people actually do have a single source of protein per day, they’re not combining it with other food sources, but they should be aware of this” and your reply is “oh but you see they’re combining it with other food sources so that’s not important” flawless logic.

        Many researchers argue the exact opposite

        Sure. And there are several who disagree, or more precisely, might agree that in a vacuum your point stands, but given the atrocious bioavaliability of most plant-based protein, you actually do need to combine protein to effectively fix the issue because your body will absolutely not fully digest the 2g of protein in your 100g plate of white rice.

        www.mdpi.com/2072-6643/16/17/2870

        researchgate.net/…/358889835_Metabolic_Availabili…

        researchgate.net/…/11750452_Protein_Digestibility…

        pmc.ncbi.nlm.nih.gov/articles/PMC6245118/

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