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Protein is made up of individual amino acids
and our bodies are able to manufacture most
amino acids except a few which are called
essential amino acids that we need to get
from our diet.
Most Animal foods are classed as complete
protein as they contain all the essential
amino acids.
However plant foods are considered incomplete
proteins because they are lacking in one or
more of the essential amino acids.
Now there’s some debate about this statement
as other online sources say that soy, quinoa,
buckwheat, hemp and chia seeds are in fact
complete protein but putting this aside it’s
been said that we can still get all the essential
amino acids even if we don’t consume complete
proteins by combining more than one plant-based
protein within a 24-hour period.
For example eating grains and beans together
in one meal will ensure we get all the essential
amino acids.
But where did this concept come from and is
it really important to take in a complete
protein at every day?
Well let’s hear now from Dr Michael Greger
as he talks more about this.
This clip comes from Dr Greger’s Q and A
May 2017.
I highly recommended watching his video in
full links will be in the description below.
[Dr Greger] Is it important to combine foods
carefully to get a complete protein?
Absolutely not, your body is way too smart
and does all the combining itself.
You have a pool of amino acids in the liver
and in fact about 90g of protein is slothed
through your digestive tract every day even
if you don’t eat anything and so your body
can pick and choose any essential amino acids
you need to complement whatever you’re eating.
You don’t have to eat rice and beans at
the same time even though rice has more of
a particular profile of essential amino acids
and beans have another, they all have essential
amino acids but just in different ratios but
your body takes care of that, you don’t
have to combine at every meal, every day.
In fact I have a video about that you just
type in protein into nutrition facts.org it
will pop right up and you can see the science
for yourself.
It is a myth started unintentionally by Frances
Moore Lape in her famous 1970’s book ‘Diet
for a small planet’ she was trying to be
helpful but she unfortunately got it wrong
and she later apologized and has done quite
amazing things with her life.
This is an important point, all essential
amino acids in the world come from?
Plants.. and microbes!
So the only reason that a steak has any essential
amino acids at all is because that cow ate
some plants somewhere along the way.
They are essential meaning we can’t make
them, we have to get them in our diet and
the same thing for animals they are essential
for them too, they have to get them in their
diet and get them from plant foods.
We can cut out the middle moo by going straight
to the source, straight to eat the plants
ourselves, no reason to supplement them.
We get all the amino acids from plant protein
we eat which is packed with all sorts of wonderful
things like fiber and phytonutrients and potassium

Randall Smitham



  1. Leo Licht Posted on August 29, 2019 at 11:46 am

    โ€˜Me explaining how you can still build muscle on a plant based dietโ€™ says the Gorilla ๐Ÿฆโค๏ธ๐Ÿ’ช๐Ÿ˜ฌโœ…… 98.3% the same as humans.๐Ÿ˜ฌ flat teeth ๐Ÿฆท๐Ÿ‘ˆ.๐Ÿ’๐Ÿต๐Ÿฆhave -1% cancer ๐Ÿฅณ

    Science rules. Faecal bacteria, Actual poop ๐Ÿ’ฉ in meat and cheese et cetera ๐Ÿ’ฉ๐Ÿฅฉ๐Ÿ•๐Ÿฅ“…
    https://youtu.be/C9xzDGL3rMQ . Five minutes. Yuck ๐Ÿ’ฉ๐Ÿฅ“๐Ÿคข๐Ÿคฎ๐Ÿคฎ๐Ÿคฎ๐Ÿคฎ

    https://youtu.be/wHUiiz03LL4 . Go vegan โœ…please๐Ÿ˜‚
    90% poop, thatโ€™s right POOP๐Ÿ’ฉ๐Ÿฎ๐Ÿ’ฉ๐Ÿ”๐Ÿฅฉ๐Ÿง€๐Ÿฅ“๐Ÿ—๐Ÿ–๐ŸŒญ๐Ÿ•๐Ÿฅช๐Ÿฅš๐Ÿค๐Ÿฃ๐Ÿ”ด๐Ÿ’ฉ๐Ÿคข๐Ÿคฎ๐Ÿคฎ๐Ÿคฎ๐Ÿคฎ(actual pictures). Science rules. Thatโ€™s the science ๐Ÿงฌ. 10 minutes, please watch everything.

    https://youtu.be/cFp2G9ho48E . Brazil ๐Ÿ‡ง๐Ÿ‡ท , cutting down the rainforest, for cows .๐Ÿฎ. Murdered, big-time. Great Indian Nations, in Brazil, Gun down, and murdered, for cattle ๐Ÿฎ. That is Evil ๐Ÿ˜ˆ!!! Rainforest gone โŒ๐ŸŒณ๐Ÿ”ฅ๐Ÿ˜ต๐Ÿ’๐Ÿฆ‰๐Ÿฆ‡๐Ÿ๐ŸŠ๐ŸฆŒ๐Ÿฆœ๐Ÿฆ๐Ÿ—…. Gone !!!! And itโ€™s all over the world ๐ŸŒ๐Ÿ”ฅ๐Ÿฎ๐Ÿฎ๐Ÿฎ… ๐Ÿ‘†๐Ÿ˜ข
    6 minute, actual pictures !!!.

    https://youtu.be/JepHGvL00LI . Lower back Clogged. Actual pictures.
    LDL (IDEAL = 70) Omnivore: 123 ๐ŸงŸโ€โ™‚๏ธ๐Ÿ–. Vegetarian: 87 ๐Ÿ˜๐Ÿง€๐Ÿณ๐Ÿฅ›. Vegan: 69 โœ…โค๏ธ๐Ÿ‘๐Ÿ˜ฌ๐ŸŒŽ. I know because I had a stroke, eating meat and cheese and fish and milk. Hard arteries ๐ŸงŸโ€โ™‚๏ธ๐Ÿ–๐Ÿคข. Three months in hospital ๐Ÿฅ. But now Iโ€™m vegan โœ…. Smooth arteries. Scientific fact. And I donโ€™t stink anymore. Clean and fresh every day !!! I didnโ€™t know this !!! ๐Ÿ‘โœ…๐Ÿค—๐Ÿ‘•๐Ÿฅพ๐Ÿงฆโœ…๐Ÿ‘

    Meat and fish and milk and cheese and chicken, Block your arteries, and cancer, and high blood pressure…. 51% death rate ๐ŸงŸโ€โ™‚๏ธ๐Ÿ–๐Ÿ˜ฎ๐Ÿ˜ต/โ˜ ๏ธ.
    Vegans have 4% cancer, and thatโ€™s it โœ…โค๏ธ๐Ÿ˜ฌ๐ŸŽ‰. Itโ€™s a scientific fact.
    https://youtu.be/t-bgmubOUfI kidney stones, Meat ๐ŸงŸโ€โ™‚๏ธ๐Ÿ– gallstones, painful๐Ÿ˜ฑ
    . Actual pictures. 5 minutes. Dr Greger. Science rules.
    What do you eat is what you get.๐Ÿ‘‡
    โœ…โค๏ธ๐Ÿ’ช๐Ÿ’๐Ÿต๐Ÿฆ๐Ÿฆ“๐Ÿ‚๐Ÿ‘๐Ÿฆ™๐Ÿฆ’๐Ÿ˜๐Ÿฆ๐Ÿƒ๐ŸฆŒ๐Ÿ… ๐Ÿ˜ฌ flat teeth ๐Ÿฆท

    Soy and beans and lentils, in Asia, every day, no boobs. I eat sorry every day, no boobs. Meat and cheese and fish and milk,๐Ÿ‘™๐Ÿบ๐Ÿฅ“๐Ÿฅฉ๐Ÿ—๐Ÿ–๐Ÿณ๐Ÿง€๐ŸŒญ๐Ÿ”๐Ÿฅ›๐Ÿ•๐ŸŸ Man boobs ๐Ÿ‘ˆ๐Ÿ‘™. Scientifically a fact. Girly boy ๐Ÿฅฉ๐Ÿ‘™. ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
    https://youtu.be/DCLA-WmxPgI . 8 minutes. Actual pictures. Science rules, Study after study of the study.

    ๐ŸงŸโ€โ™‚๏ธ๐Ÿ– limp Dick 52%. Erectile dysfunction. Dr Neal Barnard.
    https://youtu.be/p9kJmALRzOY . Vegans donโ€™t have this problem โœ…๐Ÿ’๐Ÿ˜‰

    Hotdogs causes Leukaemia ๐ŸŒญโ˜ ๏ธโ˜ ๏ธโ˜ ๏ธ. Scientific fact. https://youtu.be/WKciO3BVcDk . 2 minutes.

    https://youtu.be/KDRazSapYew . Science rules. Africans and Americans, pictures included. Dr Greger. 6 minutes.

    Vitamin B12 12.0g (480% NRV) ๐Ÿž๐Ÿฅ–๐Ÿ’ชโœ…๐Ÿ˜‰

    Poor little animal, they didnโ€™t do anything wrong. Theyโ€™re innocent. Purely innocent ๐Ÿ˜‡. You make someone else do it ๐Ÿ˜ˆ๐Ÿ”ช๐Ÿท๐Ÿ”ด๐Ÿ–๐ŸงŸโ€โ™‚๏ธ, thatโ€™s a coward !!! Thatโ€™s Evil !!! You donโ€™t do it to your cute little dog ๐Ÿค—๐Ÿถ…
    Change as a person. Grow up. Are used to be a coward ๐ŸงŸโ€โ™‚๏ธ๐Ÿ–๐Ÿคฅ, Iโ€™m vegan now โœ…โค๏ธ๐ŸŒŽ๐Ÿ‘.
    Help the planet and the animals โœ…๐Ÿค—๐Ÿฎ๐Ÿท๐Ÿฃ๐Ÿ™๐ŸŸ…. . YouTube Delicious vegan โœ… food ! No guilt. Win win situation ๐ŸŒโœ…โค๏ธ๐Ÿค—๐Ÿ‘

  2. Raw Intuition Posted on August 29, 2019 at 11:50 am


  3. hazel coate Posted on August 29, 2019 at 11:59 am

    good to hear this

  4. paul boon Posted on August 29, 2019 at 11:59 am

    The title of this video will confuse the thick in the head who seem to infest everywhere

  5. mikee Latham Posted on August 29, 2019 at 12:00 pm


  6. Francisco Cรขmara Ferreira Posted on August 29, 2019 at 12:13 pm

    Small correction, ALL plant proteins are complete (Davis B, Becoming Vegan; Novick J. The myth of complemetary proteins (https://www.forksoverknives.com/the-myth-of-complementary-protein/ ). However some of the amino-acids that make up plants are proportions that are lower than we require to "re-assemble" those amino-acids into our own proteins….this is easily taken care of by eating a balanced, and varied diet in the course of a one/a few days as you correctly stated. No need to combine foods in one single meal…

  7. Dinar AndFriends Posted on August 29, 2019 at 12:52 pm

    Some of the strongest animals in the world just eat plants. I haven't eaten body parts since the 1980s, and have blood tests which a person half my age would be proud of. This is a red herring.

  8. Tia Brott Posted on August 29, 2019 at 12:55 pm

    Spot on!! For a more in depth explanation, watch Dr. Milton Mills lecture… https://youtu.be/Nti7JrBOQAk

  9. Citizenthirteen Posted on August 29, 2019 at 1:55 pm

    The human body is truly an amazing thing. We have more bacteria cells in us than human cells . We are made up of mostly water . The chemical processes occurring in us and the regulation of them is mind boggling. Our body is a universe within this universe .

  10. The Verbally Abusive Clown Posted on August 29, 2019 at 2:40 pm

    That's good to hear that I can get all my necessary and complete amino acids from plant food. I guess I'll let this squirrel go now.

  11. xxx xxx Posted on August 29, 2019 at 3:13 pm

    Low carb diet is quintessential if you are prone to any cardiovascular diseases. But , never choose meat or keto for a replacement, go for a veganised low carb diet and replace carbs with vegetables and salads.

  12. G F Posted on August 29, 2019 at 3:37 pm

    How else would cows, horses, and giraffes get necessary amino acids.

  13. Laylaloo Posted on August 29, 2019 at 5:54 pm

    Ironic that most meat protein is made by herbivores and is basically fermented grass.

  14. jhunt5578 Posted on August 29, 2019 at 6:18 pm

    @Plant Based Science London
    What are your thoughts on EPH + DHA supplementation?

  15. Dario Benini Posted on August 29, 2019 at 7:39 pm

    As far as I know to get all the essential aminoacids It Is sufficient to combine foods through the week, not necessary ti get them in a day.

  16. French Viking Posted on August 30, 2019 at 7:42 am

    Eat 5 uncooked kidney beans and drop dead.

  17. theigloo Posted on August 30, 2019 at 7:42 am

    A duck floats on water, so does wood so a duck must be made of wood right?

  18. gabard jean-paul Posted on August 30, 2019 at 7:57 am

    Are we sure those plant proteins have a high absorption rate ? (As high as animal proteins?!) considering that plants contain : oxalates, lectins, phytates which chelate a lot of key vitamins.

  19. Svante Forsman Posted on August 30, 2019 at 8:19 am

    ALL whole plant foods contain ALL essential amino acids, only in slightly varying amounts. Itโ€™s not even hard to check this for yourself. Just go to cronometer.com and enter any plant food! The term complete protein is very misleading!

  20. velocitygt Posted on August 30, 2019 at 8:57 am

    The fact that you had to make a video about combining foods for the vegan diet to be complete debunks the vegan diet. Man vs Nature, enjoy the health repercussions.

  21. Eli Posted on August 30, 2019 at 9:18 am

    Eat meat & reclaim your health

  22. Gabrielle Posted on August 30, 2019 at 10:15 am

    Hi We do really need to share this in France
    I 've just sent my french translation contribution.
    How to activate now?
    Thanks a lot

  23. Lisa Ann Homic Posted on August 30, 2019 at 12:12 pm

    Protease inhibitors…

  24. William Glidden Posted on August 30, 2019 at 12:45 pm

    I'm usually a fan of your videos but am disappointed that you are pushing a myth that has been disproven long ago. All whole plants contain all of the essential amino acids. I recommend the writings of Jeff Novick and you can use the cronometer site to check for yourself.

  25. Mike H. Posted on August 30, 2019 at 2:21 pm

    Guessing YES and also much more healthy//…where does meat get nutrition.

  26. Perry Dubreuil Posted on August 30, 2019 at 4:14 pm

    This Doc is a amazing person

  27. Dexter Lacroy Posted on August 30, 2019 at 4:51 pm

    It doesn't matter if legumes, seeds and grains contain complete amino acids if people are incompatible with these food groups from an immunologic, metabolic, digestive and genetic perspective. Grains and legumes contain many, many compounds besides amino acids. Can some people thrive vegan? Yes, even many. All or most people? No, certainly not.

  28. The Rebalancer Posted on August 30, 2019 at 4:58 pm

    This was a little confusing. Plants contain all amino acids, just in varying amounts. Plants are complete protein. The body combines these amounts to create the full balance that we need. This is what Dr G was saying.

  29. papparocket Posted on August 30, 2019 at 8:26 pm

    Interesting thing about protein, the measure of goodness for protein is usually given as the degree to which the essential amino acid (EAA) ratio in a food matches the EAA ratio in our own tissues. This is why the egg industry calls eggs the "perfect" source or protein. Seems like a good thing since that is the ratio of EAAs we need to make new tissue. But hidden in that measure of goodness are the assumptions that, one we are only eating the single food in question, and two that we are only eating just enough of that food to exactly meet our total protein needs and no more. Your video does a good job of showing that it is our whole diet that actually matters because no one, well almost no one, eat only a single food for an entire day.

    The second assumption is a little more pernicious. If we only eat enough of a food in a day to exactly meet our total protein requirement, then that food has to have the perfect EAA ratio if we are going to be able to make all of the proteins we need. But that isn't how we eat. We eat until we have consumed enough calories. So the question of whether or not a given food is a source of "complete" protein really should be that if we do eat enough of a given food to meet all of our calories needs, will we have also consumed enough grams total protein needs and more importantly the necessary number of milligrams of each essential amino acids to meet our daily needs. So if when we have eaten enough of a given food to meet our calories needs and that amount of food also meet or exceed the RDI for total protein and EAAs, then how is that food not a source of complete protein?

    True we seldom if ever only eat one single food in a given day, but that is not the point. The question is that if a given amount of a food meets say 10% of a person's daily calories is the percentage of total protein and each EAA greater or less than 10% of the RDI. If it is less, then that food by itself it is not as source of complete protein. But if the percentage of protein and EAAs are greater than 10%, then I consider that food a source of complete protein.

    I have yet to find a legume that doesn't meet my test as a source of complete protein. Soybeans are of course the protein superstar. 500g of cooked soybeans provide 43% of daily calories and 163% of total protein with Methionine being the "limiting" EAA at 129% of the RDI. Of the other legumes, lentil are particularly good with 500 g of cooked lentils providing just 29% of daily calories provides a whopping 81% of my total protein with Methionine being the limiting EAA at 44%.

    Wheat and rice do come up short with the percent of Lysine being less than percent of calories. But other foods tend to be quite high in Lysine, so as you say in the video , so there is no cause for concern unless a very high percentage of calories comes from just these two foods. Interestingly oats, by this definition, is a source of complete protein. 500 g of cooked steel cut oats provides 22% of my calories, 27% of my protein needs and 21% of my Lysine needs. So if I somehow found myself stuck in a oat storehouse with nothing but oats, water, a pot and a stove, I wouldn't be starve or become protein deficient. I would eventually develop scurvy and rickets since oats have no Vitamin C or D. Kale once again is a super food. 500g of cooked kale only has 7% of my calories, but provides 17% of my protein with Methionine being the limiting EAA at 10%, so it is a source of complete protein. But it also provides more than 7% of all the essential vitamins (save B12 and D) and minerals (45% of calcium and 56% of iron).

    Oh, and one last one, quinoa. It is usually held up as being such a protein powerhouse. In reality it isn't any better than oats with regards to protein. 500g of cooked quinoa provides 30% of my calories and 39% of my protein with the limiting EAA being Tyrosine at 28%. So yes it is a functionally complete source of protein, and a little more calorie dense so a given amount contains more grams of protein, but the protein to calorie ratio doesn't stand out against other grains (wheat has a higher protein to calorie ratio of 1.4) and far less than legumes.

    Oh, and I used cronometer.com in the above analysis. And yes I know that 100g is the traditional amount used to compare nutrients. I used 500g to limit round off error. And thanks for reading this far!

  30. Rajeev Asokan Posted on August 31, 2019 at 4:33 am

    So u get the rest from your liver wtf

  31. Marty Schumacher Posted on August 31, 2019 at 4:39 am

    Have Dr. Gregor's book! Great book! I check things regarding health often in his book. Plant based eating is my goal, completely plant based. Love veggies and want the cows and pigs to relax and enjoy themselves!! Chickens too!!

  32. M. Jordan Posted on August 31, 2019 at 6:26 am

    but grass fed organic red meat has nutrients in it that plants do not have that are extremely beneficial to us such as heme iron

  33. Helen Ellsworth Posted on August 31, 2019 at 10:51 am

    Bullshit! I've never heard of anyone dying from a protein deficiency, further more, my protein profile went up due to a vegan diet,. Stop spreading bullshit.

  34. M D Posted on August 31, 2019 at 11:34 am

    Thing is meat protein or meat itself does not defend it self when we eat it, but plant protein and plants have chemical defence cuz they dont have muscles, horns, some of them have spikes, but in general they destroy our bodies by chemicals, thats why ppl soak nuts and seeds. And ppl have better digestion without fiber cuz it iritate our digestive system(i cured ibs-c without fiber)

  35. Wavyeye Posted on September 1, 2019 at 12:40 am

    why is this 480p and not HD?