Protein combining

Protein combining or protein complementation is a dietary theory aimed at optimizing the nutritional value of protein intake by consuming different plant-based protein sources together. This practice is particularly relevant for individuals following a vegetarian or vegan diet, as plant proteins are often considered "incomplete" proteins. This means they lack one or more of the essential amino acids that the body cannot synthesize on its own and must obtain from food.

Overview

The concept of protein combining is based on the premise that different plant foods, while individually lacking in certain essential amino acids, can be combined to form a complete protein profile when eaten together. This approach ensures that all essential amino acids are available in sufficient quantities for the body's needs. Common examples of protein combining include eating rice with beans or spreading peanut butter on whole wheat bread.

Historical Context

The idea of protein combining gained popularity in the 1970s following the publication of Frances Moore Lappé's book "Diet for a Small Planet." Lappé initially suggested that plant proteins needed to be combined at each meal to achieve a complete amino acid profile. However, she later revised her stance, acknowledging that consuming a variety of plant-based proteins over the course of a day is sufficient for meeting amino acid requirements.

Scientific Perspective

Modern nutrition science suggests that the body can pool dietary amino acids from different meals consumed throughout the day, making it unnecessary to combine proteins at every meal. The American Dietetic Association and other health organizations have stated that as long as a variety of foods are consumed, the body will receive an adequate supply of amino acids, even without intentional protein combining at each meal.

Benefits

For those following plant-based diets, protein combining can help ensure a balanced intake of essential amino acids. It encourages the consumption of a wide range of plant foods, which can contribute to overall nutritional adequacy and health benefits beyond just protein intake, including fiber, vitamins, and minerals.

Criticism and Considerations

Critics of protein combining argue that the practice may overcomplicate vegetarian and vegan diets, potentially deterring individuals from adopting or maintaining these dietary patterns. Furthermore, with a varied diet, the risk of protein or amino acid deficiency is low for most people, making strict protein combining unnecessary for the general population.

Examples of Protein Combining

- Rice and beans - Hummus and whole wheat pita - Peanut butter on whole wheat bread - Lentils with barley or quinoa

Conclusion

While protein combining is not strictly necessary for meeting protein or amino acid needs, it can be a useful strategy for individuals seeking to optimize their plant-based diet. A varied and balanced diet remains the key to achieving nutritional adequacy, including protein intake.