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Protein combining or protein complementing is a dietary theory for protein nutrition that purports to optimize the biological value of protein intake. According to the theory, individual vegetarian and vegan foods may provide an insufficient amount of some essential amino acids, making protein combining with multiple complementary foods necessary to obtain a meal with "complete protein".
Different protein sources that are each incomplete on their own, typically are complete when combined. [ 6 ] The following table lists the optimal profile of the nine essential amino acids in the human diet, which comprises complete protein, as recommended by the US Institute of Medicine's Food and Nutrition Board.
Natural protein concentrates (often used in bodybuilding or as sports dietary supplements): Soy protein isolate (prepared with sodium or potassium): 80.66; Whey protein isolate: 79; Egg white, dried: 81.1; Spirulina alga, dried: 57.45 (more often quoted as 55 to 77) Baker's yeast: 38.33; Hemp husks 30
Lentils pack quite the nutritional punch, with 9 grams of protein in a ½ cup cooked serving. What’s more, you’ll get 8 grams of filling fiber, 3 mg of iron, and a healthy dose of potassium ...
A simple but flavorful glaze of olive oil, Dijon mustard and maple syrup dresses up everyday pork chops, which are an excellent source of protein and B vitamins.The carrots that roast along with ...
Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels.
Legumes are rich in protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc, according to the U.S. National Library of Medicine. Eating legumes may also help to lower ...
The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition. [43] For all animals, some amino acids are essential (an animal cannot produce them internally so they must be eaten) and some are non-essential (the animal can produce them from other nitrogen-containing compounds ...