Protein Sources (plant-based Versus Animal Source)

Protein Sources (plant-based versus animal source)

It is important to consider the amount, quality and balance of essential amino acids in the proteins that we ingest. Animal-derived proteins are easily digested and generally contain a mix of amino acids that is very similar to ours (complete protein source). Plant sources of protein are not as easily digested and more than one source of plant protein is required in order to create an optimum amino acid profile or complete protein. The amount of protein required in the diet is inversely proportional to the amount of complete or complementary proteins that are ingested. Consuming poor-quality protein sources that are either not complete or non-complementary increases the amount of protein required in order to obtain amino acids in the correct proportions to meet our needs.

Complementary protein sources

If a diet is completely devoid of animal-derived protein sources, it is still relatively easy to create an optimum balance of amino acids from plant sources as long as the protein is not from a single source. By combining various complementary plant-derived protein sources, the ideal mix of amino acids can be easily obtained. Complementary proteins do not have to be ingested in the same meal… The key is to consume plant foods from several sources throughout the day in order to provide enough of the essential amino acids in the correct proportions.

[Complete protein: source of protein that contains all nine essential amino acids in adequate proportions. ]

It is almost impossible to be deficient in a particular amino acid when an adequate amount of calories are consumed from a diet derived solely on unprocessed whole natural plant foods from a variety of sources.

Group A: [Deficient in lysine. High in methionine and cysteine.]
Grains: barley, buckwheat, cornmeal, oats, rice, rye, wheat.
Nuts and seeds: pumpkin, sesame, sunflower

Group B: [Deficient in methionine and cysteine. High in lysine.]
Legumes: beans, chickpeas, lentils, peas, peanuts, soybeans.

Examples

Simple examples of complementary meals include:

Rice and beans
Lentils and rice
Bread and peanut butter
Hummus (chickpeas and sesame seeds (tahini))
Rice-bean casserole
Trail mix: peanuts, sunflower seeds, etc.

Complementary Protein Powder Example:

Simple example of creating a complementary protein source – combining two commercial products to create a complete protein supplement. In this example a legume-based protein (Now sports pea protein) and rice protein are combined. A final analysis follows.

Now sports pea protein: Contains no: sugar, salt, starch, yeast, wheat, gluten, corn, soy, milk, egg, shellfish or preservatives. Vegetarian/Vegan Product. Ingredient: 100% Pure Non-GMO Pea Protein Isolate[from yellow peas (Pisum sativum)]. Allergen-Free. Pea protein like other legumes are deficient in methionine.

NutriBiotic Vegan Rice Protein is a high quality, low carbohydrate vegetable protein. Enzymatically processed rice protein from whole grain, sprouted brown rice and natural vanilla flavor. Rice Protein is utilized more efficiently by the body than soy.

	Now sports pea protein -Serving Size 1 Level Scoop (33 g) = 67 ml. 28 grams protein per 67 ml or 6.26 grams per tablespoonful.		NutriBiotic Vegan Vanilla Rice Protein – Serving size: 1 heaping tablespoonful (15 grams) = 20ml. 12 grams protein per 20ml or 9 grams per tablespoonful.
	Serving size 33g (67 ml)	Serving size 15ml (one tbsp)	Serving size 15g (20ml)	Serving size 15ml (one tbsp)
Calories	130	29.1	60	45
Sugars	0 g	0	1 gram	0.75 grams
Protein	28 g	6.27 grams	12 grams	9 grams
AMINO ACIDs	Mg of amino acids /serving	Mg of amino acids /serving	Mg of amino acids /serving	Mg of amino acids /serving	Ideal ratio	50/50 Ratio of pea/rice protein.
Essential Amino Acids
L-Histidine	6660	148	270 mg	202	0.256	0.269
L-Isoleucine	1287	288	700 mg	525	0.513	0.625
L-Leucine	2244	502	1092 mg	797	1.0	1.0
L-Lysine	1980	443	614 mg	461	0.77	0.7
L-Methionine	264	59	276 mg	207	M 0.266	0.204
L-Phenylalanine	1419	318	526 mg	395	P+T 0.64	1.0
L-Threonine	1089	244	570 mg	428	0.38	0.51
L-Tryptophan	264	59	187 mg	140	0.102	0.153
L-Valine	1353	303	722 mg	542	0.66	0.65
Non-Essential Amino Acids
L-Alanine	1122	251	588 mg	441
L-Arginine	2376	532	818 mg	614
L-Aspartic Acid	35	8	1092 mg	819
L-Cysteine	594	133	288 mg	216
L-Glutamic Acid	4686	1049	2065 mg	1549
Glycine	1122	251	378 mg	284
L-Proline	1221	273	732 mg	549
L-Serine	1386	310	594 mg	446
L-Tyrosine	1023	229	492 mg	369