VEGAN DIET DEBUNKED?! PLANT PROTEIN IS INCOMPLETE PROTEIN?Randall Smitham September 2, 2019 36 Comments
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
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
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
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
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
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