Protein complementation for vegetarians

Why protein complementation? Protein is an essential part of any diet and there are many sources of protein, both meat and vegetable. The problem for vegetarians is that no single source of vegetable protein contains all the amino acids required for health. Legumes, for example, are a poor source of methionine while wheat is a poor source of lysine.

The answer is mixing different sources of vegetable protein together to get all the essential amino acids reguired.

So, eat legumes every day with cereals or nuts or seeds. The table below gives some examples of each type of ingredient.

If this seems a bit complicated just remember baked beans on toast. The baked beans are legumes and the toast is made from wheat.

Eat the two together and you have all the amino acids you need.

LEGUMES

baked beans

lentils

soy beans

chickpeas

lima beans

peanuts

red kidney beans

white beans

split peas

cannellini beans

broad beans

borlotti beans

CEREALS

rice

pasta

bread

corn

rye

wheat

barley

NUTS

almonds

pecans

walnuts

cashews

SEEDS

sesame seeds

pumpkin seeds

sunflower seeds


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