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If the flesh was an incomplete protein that was lacking in lysine yes, but all the commonly consumed meats are complete proteins so they would just need to consume 46 grams not the 59 grams required in the case of the example incomplete protein (and most plant proteins have low levels of lysine, often lower than the example).
You haven’t answered my question about the table in the article. I’m very curious about that.
My blog (in French): L’herbivore — http://lherbivore.ca
How is a protein value, say, for a grain (brown rice), calculated.at 5.03 g protein per serving
http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf
- is that based on the limiting amino acid/s? And then, if that grain is complemented with a bean, does the total protein value increase so it's not just the sum of the two protein values (rice and bean) - because it seems like there would actually be MORE protein than just the sum of the two, given how they complement each other...
Can anyone explain further?
"If you want to know where you would have stood on slavery before the civil war, don't look at where you stand on slavery today, look at where you stand on animal rights." - Paul Watson.
Every animal you eat
was running for her life
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to 4 kids ages 13-1
One more arriving in March 2011

In any case, if your overall protein intake is not complete (e.g., you're not consuming complementary proteins) than you're going to need to consume more protein. How much more? That depends on the details of your diet. Alternatively, you can take some basic measures to consume complementary proteins and not worry to much about it. As someone else mentioned, for vegans the main issue tends to be lysine since most plants have low levels. Dealing with this is as easy as eating 3 or so servings of legumes a day (legumes being one of the plants that have high levels of lysine).
As for the graph, its misleading. The graph shows that amounts of amino acids in some select foods if those foods made up your entire diet. The author wrongly concludes from this that these proteins are complete. I'm really not sure why people like to consider a diet that consists of one whole food because nobody eats this way.
Actually, the main reason for white lines or spots on nails is a zinc deficiency. You can't start self-diagnosing with symptoms such as this. Zinc deficiency, as well as selenium deficiency, is very common in ALL diets. Our agricultural methods have depleted the soil for zinc and selenium in many parts of the world.
It's really difficult to become protein deficient. Especially in such a short time !! Essential amino acids are found in so many places. I know tons of vegans and never has one been protein deficient. B12 deficient, yes (and they only have themselves to blame because they didn't want to believe that their diet had a flaw, as if admitting this meant that they too had a flaw). Vitamin D deficient, sometimes. But not protein deficient.
And if you're into soya, like tofu for example, you have your complete protein anyway.
But B12... watch out for that. It's the most serious deficiency for vegans and must not be neglected.


How is a protein value, say, for a grain (brown rice), calculated.at 5.03 g protein per serving
http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf
- is that based on the limiting amino acid/s? And then, if that grain is complemented with a bean, does the total protein value increase so it's not just the sum of the two protein values (rice and bean) - because it seems like there would actually be MORE protein than just the sum of the two, given how they complement each other...
Complementing increases the quality of your overall protein intake and could potentially reduce the amount of protein you needed to consume, but the recommendations for protein are based on a mixed diet of plants, meat, etc so the assumed protein intake is high quality. But this is the problem, the recommendations aren't based on those eating a strictly plant-based diet and if someone's protein intake is overall incomplete they could fail to meet their protein needs even if they were consuming the daily recommended value.


It's really difficult to become protein deficient. Especially in such a short time !! Essential amino acids are found in so many places. I know tons of vegans and never has one been protein deficient. B12 deficient, yes (and they only have themselves to blame because they didn't want to believe that their diet had a flaw, as if admitting this meant that they too had a flaw). Vitamin D deficient, sometimes. But not protein deficient.

The amount of protein cited for foods is based on the total protein and isn't adjusted for the quality of the protein. So a gram of incomplete protein and a gram of complete protein would both be cited as "1 gram of protein" even though the biological effect is not the same.
Can you delineate this a little further?
If rice has 5 grams of protein per serving per a nutrition chart - isn't that 5 grams considered "usable" protein, even if uncomplemented? So that even with the lysine limitation, that 5 grams is an accurate representation of how much protein is in that serving? (I guess I might have thought that if it had more lysine, then the protein count would show higher. Else those charts don't make much sense for single foods).
"If you want to know where you would have stood on slavery before the civil war, don't look at where you stand on slavery today, look at where you stand on animal rights." - Paul Watson.
Every animal you eat
was running for her life

Actually, the main reason for white lines or spots on nails is a zinc deficiency. You can't start self-diagnosing with symptoms such as this. Zinc deficiency, as well as selenium deficiency, is very common in ALL diets. Our agricultural methods have depleted the soil for zinc and selenium in many parts of the world.
It's really difficult to become protein deficient. Especially in such a short time !! Essential amino acids are found in so many places. I know tons of vegans and never has one been protein deficient. B12 deficient, yes (and they only have themselves to blame because they didn't want to believe that their diet had a flaw, as if admitting this meant that they too had a flaw). Vitamin D deficient, sometimes. But not protein deficient.
And if you're into soya, like tofu for example, you have your complete protein anyway.
But B12... watch out for that. It's the most serious deficiency for vegans and must not be neglected.


So that even with the lysine limitation, that 5 grams is an accurate representation of how much protein is in that serving? (I guess I might have thought that if it had more lysine, then the protein count would show higher. Else those charts don't make much sense for single foods).
All this ignores absorption issues though, the amount of protein in foods just tells you about how much protein is in the food not how much you absorb. Protein from animal sources, on average, is absorbed at a higher rate than plant sources. Though some plant foods come close, like cooked legumes and grains.

1 gram of rice protein isn't equivalent to 1 gram of egg protein, egg protein is high quality where as rice protein is incomplete so a woman could meet her protein needs by consuming 46 grams of egg protein but not 46 grams of rice protein. On the other hand if you consumed 23 grams of black bean protein and 23 grams of rice protein it would be just as good as the egg protein.
You put it as a 1:1 ratio here of legumes and grains, to get 46g of protein. Do you know the best ratios to get maximum complete protein for the fewest calories? Is there a chart you know of for that?
"If you want to know where you would have stood on slavery before the civil war, don't look at where you stand on slavery today, look at where you stand on animal rights." - Paul Watson.
Every animal you eat
was running for her life

The above is pretty much standard nutrition advice, some people may word it a bit differently but it amounts to the same thing. For example, in Jack Norris article cited earlier by another poster he puts it in terms of lysine and suggests 1~1.2 grams of protein per kilogram. Lysine is usually the amino acid vegans are short on so increasing your lysine intake and making an effort to consume complementary proteins amounts to the same thing. And consuming 1~1.2 grams of protein per kilogram is roughly the same as consuming, for the average size person, 55~60 grams for a women and 65~70 for men.
So despite uniformity in the nutrition community, the vegetarian community has an old relationship with the issue.
I said in an earlier post that http://nutritiondata.self.com/facts will give you a chart displaying the amino acids contained and the amount they are contained in. I forgot to mention though that there is a link at the bottom of the chart that says "find foods with complementary profile." For example, raw red tomatoes need foods with a high ratio of Leucine:Phenylalanine+Tyrosine, so it will search that for you when you click the link and comes up with results such as Sun Chips, Kellog's Corn Flakes, Hominy, and taco shells.
So the answer to your question on pea (raw) compliment is http://nutritiondata.self.com/foods-000990600300000000000.html which lists raw kelp, chestnuts, raw kiwi, dry or cooked couscous, and more.


I said in an earlier post that http://nutritiondata.self.com/facts will give you a chart displaying the amino acids contained and the amount they are contained in.
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