Topic 4 Proteins
- Protein is needed for movement, structural support, and enzyme-drive chemical reactions
- Proteins are made up of amino acids
- The human body cannot synthesize amino acids and they must be therefore consumed
Amino Acids
- There are 9 amino acids which are indispensable (meaning, you can’t live without them!)
Essential Amino Acids:
- Histidine
- Phenylalanine
- Methionine
- Valine
- Lysine
- Leucine
- Isoleucine
- Threonine
- Tryptophan
Sources:
How much protein should I be eating?
- Quality Matters
- High-quality complete proteins contain sufficient amounts of all nine essential amino acids
- Lower quality incomplete proteins, with insufficient amounts of at least some of the essential amino acids
- It depends on weight
- Multiply one’s weight by 0.8 and convert that number to grams
- An average man weighing 80 kilos needs a little more than 64 grams
Complete Proteins
- Most animal sources and products (milk, cheese, eggs, poultry, fish)
- Soy and its products (soybeans, tofu, soy milk)
- Quinoa
VS
Incomplete Proteins
- Most plant-based foods (grains, vegetables, fruits, legumes, nuts, seeds)
| Foods | Deficient in which amino acid |
|---|---|
|
Legumes
|
Methionine and Tryptophan
|
|
Grains |
Threonine, Lysine, and Isoleucine
|
|
Nuts and seeds
|
Lysine and Isoleucine
|
|
Vegetables
|
Methionine |
|
Corn |
Tryptophan, Lysine
|
Protein Quality
- Incomplete proteins lack at least one amino acid
- Pair incomplete proteins with other incomplete proteins to create complementary food options with all amino acids!
- Tips for complementary foods:
- Combine legumes with grains / nuts / seeds / corn
- Combine vegetables with grains / nuts / seeds
Complete Proteins
- Most animal sources and products (milk, cheese, eggs, poultry, fish)
- Soy and its products (soybeans, tofu, soy milk)
- Quinoa
VS
Incomplete Proteins
- Most plant-based foods (grains, vegetables, fruits, legumes, nuts, seeds)
| Foods | Deficient in which amino acid |
|---|---|
|
Legumes
|
Methionine and Tryptophan
|
|
Grains |
Threonine, Lysine, and Isoleucine
|
|
Nuts and seeds
|
Lysine and Isoleucine
|
|
Vegetables
|
Methionine |
|
Corn |
Tryptophan, Lysine
|