What is protein combining or protein complementing?
Today this is very important and more so for vegetarians or those who are on the plant
proteins, this is the easiest rather handy method to avoid any kind of protein deficiencies
possibilities and this a part of a new trend from a dietary research point of view,(1)
What exactly this protein combination is?
As we already discussed in previous posts that plant proteins have one typical inherent
problem and that is that sometimes they are short of one typical amino acids, to overcome
In this situation, the easiest plan should be to combine that protein with another plant
protein which is rich in that typical amino acids, and once we can manage this, this can
solve that typical deficiency problem, that's it, this total approach is called as
protein combining or protein complementing,(2)
let's see
How it has to be achieved?
What we must have with us is the exact amino acid profile, or chart, or fingerprint
of the proteins that we are planning to combine., it will give us what amounts we
should combine, by further converting it to food amounts, we can achieve the exact
figures of weight wise how much foods should be combined
Today already calculated preset food combinations are available and we need not break
our head for these combinations, and some of them are well-tried ones, so you can just
adopt them in day to day requirements very easily, some very important combinations
are given below
EXAMPLES
-Rice and Chickpeas
This is a very famous combination, rice is short of amino acid Lysine, while chickpeas
is short of Methionine,so a combination of these two becomes complete protein, without
any kind of fear of any deficiencies, this is a very well tried combination and also very
popular overall food
Rice................. 306-gram per day
Chickpeas.......... 261-gram per day
-Grains and Legumes
This is another well-studied combinations, here a lot of variations and combination
is possible
In- Grains, mostly used are, wheat, barley, corn, and rice
In-Legumes, mostly used are , lentils, beans, and peas
-Grains and Milk products
This is also well studied combinations, here also lot of possibilities and one very famous
a combination that is also very popular is CURD-RICE, which means rice with yogurt
-Seeds with Legumes
This is another combination very rich in protein and studied one
In-Seeds, mostly used are sesame, sunflower
In-Legums, mostly peas, beans
Some new trends
Apart from the above very classic food combinations, some new type of combinations
are becoming very popular and these are worth maintaining, and these are all plant
proteins combinations
-Peanut butter sandwich
A very interesting combination with wheat and peanut, which provides a complete
protein, and taste-wise also great
Two slices of whole wheat bread, about 62-gram with two tablespoon peanut butter,
which works out to be about, 32-grams provide 14-gram of very good protein
Here wheat is low in lysine while peanut is rich in lysine
-Peanuts with Noodles stir-fry
the pairing of noodles with peanut-butter is another complete protein
-Pita with Hummus
Pita is a wheat bread very popular in the middle east and hummus is a dish made out of
chickpeas
Here one pita, about 57-gram along with two tablespoon hummus, about 32-gram provide
about 7-gram of very good protein
Here pita is low in lysine while hummus is high in lysine
-Ezekiel bread
This is also a unique item for complete protein, it's normally made out of sprouted grains
and legumes, mainly wheat, barley, soybeans, lentils, millets, and spelt, so you can say
all goodies together, what more you want
Two slices, about 68-gram can provide you 8-gram best protein
-Pumpkin seeds
These are very rich in protein, about 1/4-cup provides 9-gram complete protein
and can be combined with a lot of other proteins, including rice
-soy proteins
These are all complete proteins, tofu, tempeh, edamame all are too good and can be used
with other proteins very easily
-barley with lentils
an interesting example is barley lentil soup
So, what we have to say from plant sources of protein, that by using a variety of these
combinations, you can have not only your daily supply of very good proteins but also
along with proteins some rare to very rare biomolecules, micro minerals, antioxidants
vitamins which anyway you will get as a bonus, so why not think off adopting this
a new style of food possibilities
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