Are vegan proteins inferior in their amino acid profile?
If you eat only tofu, or only broccoli all day – sure. People eat a variety of foods throughout the day though. Studies (1) show that our bodies combine AMINO ACIDS FROM ALL FOOD THROUGOUT THE DAY for a complete amino acid pattern. Yes, rice and beans are a “complete protein”. No, you don’t have to eat them together in one meal.
It is true that low protein diets decrease bone and muscle density over time. It also helps to eat a higher protein diet when losing weight. TO MAXIMIZE LEAN MUSCLE PRESERVATION AND LOSE MAINLY BODY FAT. As we get older doctors also recommend (2, 3) to increase % protein in the diets to avoid sarcopenia (muscle loss with aging). All you need to do is.
WHAT HAPPENS IF YOU EAT TOO LITTLE PROTEIN?
1. meet the RDA for protein requirements (60-80 grams).
2. consume 3 servings of high lysine foods per day
Lysine is the essential amino acid (your body can’t make it) that is less prevalent in plants. Soy beans and legumes are highest in lysine, so if you are getting enough protein – you probably are getting enough lysine.
What does 1 serving of lysine look like?
+ 1/2 cup soy based faux meat
+ 2 table spoons peanut butter
+ 1/2 cup tofu or tempeh
+ 1/2 cup beans or lentils
+ 1/2 cup soy milk or yoghurt
+ 1 cup amaranth
