776:"In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein ... was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.
76:
promoted as a method of compensating for supposed deficiencies in vegetables as foods, studies on essential amino acid contents in plant proteins have shown that vegetarians and vegans typically do not need to complement plant proteins in each meal to reach the desired level of essential amino acids as long as their diets are varied and caloric requirements are met. The position of the
747:
foods together to yield an amino acid pattern that is better than the sum of the two foods alone." In contrast to pairings based on food groups, such as pairing a grain with a bean, the investigators reported that pairing by food group was not supported by their work: "Examining the top 100 pairings for each food, we found no consistent pattern of food group-food group pairings."
816:
There was no basis for that I could see.... I began calling around and talking to people and asking them what the justification was for saying that you had to complement proteins, and there was none. And what I got instead was some interesting insight from people who were knowledgeable and actually
116:
If the content of a single indispensable amino acid in the diet is less than the individual’s requirement, then it will limit the utilization of other amino acids and thus prevent the normal rates of synthesis even when the total nitrogen intake level is adequate. Thus the "limiting amino acid" will
848:
Plant protein can meet protein requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retention and use in healthy adults,
535:
In the above example, the combination of whole rice and canned chickpeas has no limiting amino acids. This means that consuming only rice and chickpeas, in these specific quantities of 306g/day and 261g/day respectively, for long periods of time, would not result in any of the essential amino acid
746:
published an article investigating the specifics of protein combining for 1251 plant-based foods. The bases of reference are the amino acids indispensable to human nutrition, and the ideal proportioning of these amino acids in a meal. They explain, "complementation involves consuming two or more
320:
In the above examples, neither whole rice nor canned chickpeas have sufficient amounts of all required amino acids when used as the only source of 46.2 g of daily protein. The insufficient amino acid is called the "limiting" amino acid: lysine in rice and methionine in chickpeas. Consuming the
861:
You don’t need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes,
821:
In 1994, Vernon Young and Peter
Pellett published their paper that became the definitive contemporary guide to protein metabolism in humans. It also confirmed that complementing proteins at meals was totally unnecessary. Thus, people who avoid consuming animal protein do not need to be at all
75:
Though it is undisputed that diverse foods can be combined to make up for their respective limiting amino acids, a general consensus has emerged among nutrition scientists and writers contrary to the original vegetarian nutrition dogmas of the 1970s. Though historically, protein combining was
797:(refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein."
539:
As the data of the example show, all essential amino acids are found in a specific plant. However, one or more of them may be limiting. For this reason, vegan and vegetarian diets need to be varied in terms of plants consumed.
587:
As a result of his later work he proved that wide differences exist between different food proteins; and he was the first to direct attention to this fact, and to discuss its probable bearing on their relative value in
1098:
987:
639:, which described the importance of combining "incomplete" proteins to make "complete" proteins, and advised that any incomplete proteins not complemented within one hour could not be used by the body.
738:
and the requirement of essential amino acids of the living creature, consuming protein...the most important way of raising the biological value ... given by the technique of complementing.
862:
vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don’t need to consciously combine these foods (“complementary proteins”) within a given meal.
1635:
129:
According to WHO, human need for proteins is 0.66 g per kg of bodyweight per day. A 70 kg person has an estimated protein requirement of 46.2g (70 kg x 0,66 g/kg).
805:
of meals where proteins are combined was noted. In a concession, Lappé removed from the second edition "charts that indicate exact proportions of complementary proteins".
867:
1458:
1026:
80:
is that protein from a variety of plant foods eaten during the course of a day supplies enough of all essential amino acids when caloric requirements are met.
597:
72:
are outdated in relation to plant protein. In fact, all plant foods contain all 20 amino acids including the 9 essential amino acids in varying amounts.
1541:
781:"With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on
716:
734:
of proteins in general, hence also of grain-proteins, is fundamentally determined by the ratio between the essential amino acids to be found in
1142:
1316:
870:
to assess diets without consideration of protein combining and hence find the use of combinations to be a challenge to their methodology.
841:
77:
692:. We use them naturally in our cooking without even being aware of it. The three most common complementary protein combinations are:
1441:
1392:
1337:
1639:
1663:
1364:
109:
623:. In Guatemala he used the combination of cottonseed flour with maize, while in India he combined peanut flour with wheat.
1292:
720:
557:
1421:
712:
854:
817:
felt that there was probably no need to complement proteins. So we went ahead and made that change in the paper.
1121:
549:
89:
768:
648:
1668:
1380:
1312:
825:
While many plant proteins are lower in one or more essential amino acids than animal proteins, especially
763:
643:
1110:
577:
57:
1279:
1274:
1269:
1264:
1259:
1254:
1236:
1231:
1226:
1221:
1180:
664:
An extension of a one-page handout that Lappé had circulated among her fellow improvisors in
Berkeley,
1486:
653:
601:
569:
133:
1300:
112:: The lowest level of one of the essential amino acids will be the limiting factor in metabolism.
1658:
1610:
1436:
Maurer, Donna. (2002). Vegetarianism: Movement or Moment? Philadelphia: Temple
University Press.
1089:
608:
41:
20:
715:
carried articles describing the principles and practice of protein combining. For a time, The
1052:
808:
The
American Dietetic Association reversed itself in its 1988 position paper on vegetarianism.
1602:
1560:
1514:
1437:
1388:
1360:
1333:
1199:
1191:
1161:
1081:
1073:
1018:
1010:
976:
968:
927:
909:
837:, eating a variety of plants can serve as a well-balanced and complete source of amino acids.
822:
concerned about amino acid imbalances from the plant proteins that make up their usual diets.
676:, selling in the next ten years almost two million copies in three editions and six languages.
553:
1594:
1550:
1504:
1494:
1404:
1151:
1065:
1002:
958:
917:
899:
802:
731:
708:
673:
652:, which explained how essential amino acids might be obtained from complementary sources in
593:
61:
45:
28:
1579:
565:
105:
93:
24:
321:
specific quantity for long periods of time might result in deficiency of the amino acid.
1490:
104:
can optimize for growth, or minimize cost while maintaining adequate growth. Similarly,
1509:
1474:
1357:
922:
887:
809:
766:
changed her position on protein combining from a decade prior in a revised edition of
101:
1652:
1403:
Judith S. Stern (1975) "How to stay well on a vegetarian diet and save money too!",
1614:
1093:
786:
632:
573:
572:
was a student. Osborne also worked to determine the essentials, and later led the
1499:
1354:
Appetite for Change: how the counterculture took on the food industry 1966 — 1988
136:
for a table of the values; the tables below use a percentage of the requirement.
620:
140:
Rice and chickpeas as protein sources, in 46.2 g of protein (daily requirement)
1598:
1069:
755:
Protein combining has drawn criticism as an unnecessary complicating factor in
132:
In addition, there is a specific need of essential amino acids quantities. See
1555:
1536:
1156:
1134:
1006:
963:
946:
830:
657:
97:
49:
1475:"VProtein: Identifying Optimal Amino Acid Complements from Plant-Based Foods"
1195:
1077:
1014:
972:
913:
117:
determine the nutritional value of the total nitrogen or protein in the diet.
834:
794:
756:
616:
1606:
1518:
1203:
1117:
1085:
931:
619:. He designed meals using local vegetables to fight against the scourge of
583:
When
Ritthausen died in 1912, Osborne praised his efforts in biochemistry:
1564:
1165:
1022:
980:
849:
thus, complementary proteins do not need to be consumed at the same meal.
743:
695:
Grains (rice, corn, wheat, barley, etc.) + legumes (peas, beans, lentils)
688:– they are combinations that formed the basis of the world’s traditional
325:
Rice and chickpeas as separate protein sources, 50-50 ratio (23.1g each)
121:
Plants are thus rated as protein sources by their limiting amino acids.
1417:
904:
801:
Necessity of protein combining was not asserted. Rather, the increased
790:
689:
1537:"Plant proteins in relation to human protein and amino acid nutrition"
1135:"Plant proteins in relation to human protein and amino acid nutrition"
1053:"Position of the Academy of Nutrition and Dietetics: Vegetarian Diets"
988:"Plant proteins in relation to human protein and amino acid nutrition"
947:"Plant proteins in relation to human protein and amino acid nutrition"
726:
In 1985, the principle of protein combining was explained by J. RigĂł:
1473:
Woolf, P. J.; Fu, L. L.; Basu, A. (2011). Haslam, Niall James (ed.).
826:
735:
685:
536:
deficiency, at least to the extent they are metabolized at the time.
60:, making protein combining with multiple foods necessary to obtain a
1280:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175250/nutrients
1275:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173801/nutrients
1270:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
1265:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173799/nutrients
1260:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175206/nutrients
1255:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173800/nutrients
1237:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169706/nutrients
1232:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/nutrients
1227:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169703/nutrients
1222:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
1425:
782:
723:(ADA) cautioned vegetarians to be sure to combine their proteins.
612:
53:
1580:"Position of the American Dietetic Association: Vegetarian Diets"
812:, the primary author of the paper, recalls the research process:
888:"Dietary Protein and Amino Acids in Vegetarian Diets—A Review"
1050:
Melina, Vesanto; Craig, Winston; Levin, Susan (2016-12-01).
154:
Amount (mg) in chickpea protein (522g of canned chickpeas)
1181:"Protein and amino acid requirements in human nutrition"
1453:
RigĂł, J. (1985) "Nutritional
Functions of Cereals", in
684:
Complementary protein combinations make for delicious
336:
Amount in chickpea protein (~261g of canned chickpeas)
1455:
125:
Examples of "limiting" amino acids in plant protein
1051:
1188:World Health Organization Technical Report Series
1058:Journal of the Academy of Nutrition and Dietetics
1001:(5 Suppl). FULL ARTICLE - TABLE 11: 1203S–1212S.
568:was the early center of protein nutrition, where
333:Amount (mg) in rice protein (~306g of whole rice)
56:diets may provide an insufficient amount of some
868:Protein Digestibility Corrected Amino Acid Score
560:continued what Ritthausen started and published
148:Amount (mg) in rice protein (612g of whole rice)
1457:, Radomir Lásztity & Máté Hidvégi editors,
1459:International Association for Cereal Chemistry
1179:Joint WHO/FAO/UNU Expert Consultation (2007).
342:WHO recommended intake amount (mg), 70 kg
134:Essential amino acid#Recommended daily intake
8:
1587:Journal of the American Dietetic Association
986:Young, V. R.; Pellett, P. L. (1994-05-01) .
945:Young, V. R.; Pellett, P. L. (1994-05-01) .
548:The first biochemist to enter the field was
48:of protein intake. According to the theory,
1295:(1913) "In Memoriam: Heinrich Ritthausen",
598:Connecticut Agricultural Experiment Station
1542:The American Journal of Clinical Nutrition
1530:
1528:
1248:
1246:
995:The American Journal of Clinical Nutrition
951:The American Journal of Clinical Nutrition
1554:
1508:
1498:
1155:
962:
921:
903:
88:Protein nutrition is complex because any
323:
138:
44:nutrition that purports to optimize the
878:
1376:
1374:
1372:
1215:
1213:
1143:American Journal of Clinical Nutrition
1468:
1466:
1317:Massachusetts Institute of Technology
7:
1578:Craig, WJ; Mangels, AR (July 2009).
701:Seeds (Sesame or sunflower) +legumes
16:Dietary theory for protein nutrition
1418:Making Vegetarian Diets Nutritious
957:(5 Suppl). ABSTRACT: 1203S–1212S.
717:American National Research Council
78:Academy of Nutrition and Dietetics
14:
886:Mariotti; Gardner (2019-11-04).
592:Osborne then joined forces with
1:
1535:Young VR, Pellett PL (1994).
1133:Young VR, Pellett PL (1994).
1115:Dietary Reference Intakes for
842:American Dietetic Association
721:American Dietetic Association
1638:. 2016-09-26. Archived from
1500:10.1371/journal.pone.0018836
1109:Food and Nutrition Board of
785:or on some tubers, such as
1422:American Journal of Nursing
1416:Eleanor R. Williams (1975)
1330:Let's Eat Right to Keep Fit
713:American Journal of Nursing
637:Let's Eat Right to Keep Fit
110:Liebig's law of the minimum
1685:
1599:10.1016/j.jada.2009.05.027
1070:10.1016/j.jand.2016.09.025
866:Some institutions use the
855:American Heart Association
18:
1190:(935): pag 88 – table 4.
829:, and to a lesser extent
513:
493:
473:
453:
431:
409:
389:
369:
349:
301:
284:
267:
250:
231:
212:
195:
178:
161:
1549:(5 Suppl): 1203S–1212S.
1299:2:338, published by the
1150:(5 Suppl): 1203S–1212S.
1122:National Academies Press
698:Grains and milk products
607:In the 1950s and 1960s,
550:Karl Heinrich Ritthausen
90:proteinogenic amino acid
40:is a dietary theory for
1556:10.1093/ajcn/59.5.1203s
1385:Diet for a Small Planet
1303:Biochemical Association
1157:10.1093/ajcn/59.5.1203s
1118:Protein and Amino Acids
1007:10.1093/ajcn/59.5.1203s
964:10.1093/ajcn/59.5.1203s
769:Diet for a Small Planet
672:vegetarian text of the
666:Diet for a Small Planet
649:Diet for a Small Planet
611:took this knowledge to
1352:Warren Belasco (1989)
1328:Davis, Adelle (1954).
562:The Vegetable Proteins
544:Plant protein research
1664:Proteins as nutrients
1111:Institute of Medicine
602:essential amino acids
578:University of Chicago
58:essential amino acids
38:protein complementing
1424:75(12):2168–73 from
1381:Lappé, Frances Moore
1297:Biochemical Bulletin
1293:Osborne, Thomas Burr
772:in which she wrote:
656:. The book became a
654:vegetarian nutrition
570:William Cumming Rose
339:Combined amount (mg)
1491:2011PLoSO...618836W
1332:. Harcourt, Brace.
1301:Columbia University
764:Frances Moore Lappé
668:(1971) soon became
644:Frances Moore Lappé
558:Thomas Burr Osborne
326:
141:
1636:"Vegetarian Diets"
1313:Scrimshaw obituary
905:10.3390/nu11112661
609:Nevin S. Scrimshaw
576:Department at the
345:% WHO requirement
324:
157:% WHO requirement
139:
21:protein (nutrient)
1120:, page 685, from
600:to determine the
554:Justus von Liebig
533:
532:
318:
317:
151:% WHO requirement
34:Protein combining
1676:
1644:
1643:
1632:
1626:
1625:
1623:
1621:
1593:(7): 1267–1268.
1584:
1575:
1569:
1568:
1558:
1532:
1523:
1522:
1512:
1502:
1470:
1461:
1451:
1445:
1434:
1428:
1414:
1408:
1401:
1395:
1378:
1367:
1350:
1344:
1343:
1325:
1319:
1310:
1304:
1290:
1284:
1250:
1241:
1217:
1208:
1207:
1185:
1176:
1170:
1169:
1159:
1139:
1130:
1124:
1107:
1101:
1097:
1055:
1047:
1041:
1040:
1038:
1037:
1031:
1025:. Archived from
992:
984:
966:
942:
936:
935:
925:
907:
883:
803:biological value
732:biological value
674:ecology movement
594:Lafayette Mendel
327:
142:
64:food. The terms
62:complete protein
46:biological value
29:complete protein
1684:
1683:
1679:
1678:
1677:
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1673:
1649:
1648:
1647:
1634:
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1617:
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1526:
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1471:
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1452:
1448:
1435:
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1415:
1411:
1402:
1398:
1379:
1370:
1351:
1347:
1340:
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1322:
1311:
1307:
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1287:
1251:
1244:
1218:
1211:
1183:
1178:
1177:
1173:
1137:
1132:
1131:
1127:
1108:
1104:
1049:
1048:
1044:
1035:
1033:
1029:
990:
985:
944:
943:
939:
885:
884:
880:
876:
753:
629:
566:Yale University
552:, a student of
546:
127:
106:human nutrition
102:livestock feeds
94:limiting factor
86:
31:
25:protein quality
17:
12:
11:
5:
1682:
1680:
1672:
1671:
1666:
1661:
1651:
1650:
1646:
1645:
1642:on 2020-10-01.
1627:
1570:
1524:
1462:
1446:
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1409:
1396:
1368:
1358:Pantheon Books
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937:
877:
875:
872:
864:
863:
851:
850:
819:
818:
810:Suzanne Havala
799:
798:
787:sweet potatoes
778:
777:
752:
749:
740:
739:
707:In 1975, both
705:
704:
703:
702:
699:
696:
678:
677:
628:
627:Popularization
625:
590:
589:
564:in 1909. Thus
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542:
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454:Phenylalanine
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251:Phenylalanine
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108:is subject to
85:
82:
15:
13:
10:
9:
6:
4:
3:
2:
1681:
1670:
1669:Vegetarianism
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1657:
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1616:
1612:
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1488:
1485:(4): e18836.
1484:
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1442:1-56639-936-X
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1393:0-345-32120-0
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1339:4-87187-961-5
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1046:
1043:
1032:on 2017-10-13
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840:In 2009, the
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724:
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718:
714:
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700:
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693:
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680:Lappé wrote:
675:
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659:
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650:
645:
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638:
634:
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624:
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551:
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522:
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505:
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492:
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476:
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459:
456:
452:
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446:
443:
440:
437:
434:
430:
427:
424:
421:
418:
415:
412:
408:
404:
401:
398:
395:
392:
388:
384:
381:
378:
375:
372:
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358:
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344:
341:
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300:
296:
293:
290:
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283:
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253:
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237:
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194:
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1640:the original
1630:
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1590:
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1027:the original
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895:
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857:now states:
852:
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762:In 1981,
761:
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741:
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669:
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641:
636:
633:Adelle Davis
630:
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574:Biochemistry
561:
547:
538:
534:
447:
425:
319:
244:
219:
131:
128:
120:
87:
74:
69:
65:
37:
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32:
1356:, page 56,
621:kwashiorkor
494:Tryptophan
432:Methionine
370:Isoleucine
285:Tryptophan
232:Methionine
179:Isoleucine
92:may be the
1653:Categories
1620:13 January
1365:0394543998
1036:2017-05-22
874:References
831:methionine
658:bestseller
646:published
635:published
588:nutrition.
474:Threonine
350:Histidine
330:Amino acid
268:Threonine
162:Histidine
145:Amino acid
98:metabolism
70:incomplete
50:vegetarian
19:See also:
1659:Nutrition
1196:0512-3054
1078:2212-2672
1015:0002-9165
973:0002-9165
914:2072-6643
892:Nutrients
835:threonine
795:junk food
793:, or on
757:nutrition
751:Criticism
642:In 1971,
631:In 1954,
617:Guatemala
100:. Mixing
1607:19562864
1519:21526128
1479:PLOS ONE
1204:18330140
1086:27886704
932:31690027
844:wrote:
744:PLOS ONE
742:In 2011
719:and the
690:cuisines
660: :
390:Leucine
196:Leucine
66:complete
1615:7906168
1565:8172124
1510:3081312
1487:Bibcode
1444:. p. 37
1383:(1981)
1166:8172124
1113:(2005)
1094:4984228
1023:8172124
981:8172124
923:6893534
791:cassava
736:cereals
686:recipes
596:at the
514:Valine
410:Lysine
302:Valine
213:Lysine
84:Concept
42:protein
1613:
1605:
1563:
1517:
1507:
1440:
1391:
1363:
1336:
1202:
1194:
1164:
1092:
1084:
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1021:
1013:
979:
971:
930:
920:
912:
827:lysine
27:, and
1611:S2CID
1583:(PDF)
1426:JSTOR
1405:Vogue
1315:from
1184:(PDF)
1138:(PDF)
1090:S2CID
1030:(PDF)
991:(PDF)
783:fruit
709:Vogue
613:India
529:132%
509:190%
489:167%
469:143%
405:131%
385:144%
365:179%
314:106%
297:158%
280:163%
263:141%
227:147%
208:118%
191:141%
174:182%
54:vegan
1622:2017
1603:PMID
1561:PMID
1515:PMID
1438:ISBN
1389:ISBN
1361:ISBN
1334:ISBN
1200:PMID
1192:ISSN
1162:PMID
1082:PMID
1074:ISSN
1019:PMID
1011:ISSN
977:PMID
969:ISSN
928:PMID
910:ISSN
853:The
833:and
730:The
711:and
615:and
526:1820
523:2397
517:1426
486:1050
483:1749
466:1750
463:2494
460:1240
457:1254
448:122%
426:118%
422:2100
419:2475
416:1548
402:2790
399:3658
396:1647
393:2011
382:1400
379:2020
373:1028
359:1255
311:1942
308:156%
305:2852
291:220%
277:1717
274:169%
271:1781
260:2479
257:143%
254:2509
238:156%
235:1095
224:3095
216:1854
205:3294
202:144%
199:4021
188:1984
185:146%
182:2056
171:1274
168:176%
165:1236
68:and
52:and
1595:doi
1591:109
1551:doi
1505:PMC
1495:doi
1152:doi
1099:PDF
1066:doi
1062:116
1003:doi
959:doi
918:PMC
900:doi
789:or
670:the
520:971
506:280
503:531
500:222
497:309
480:858
477:891
444:700
441:851
438:303
435:548
413:927
376:992
362:700
356:637
353:618
294:444
288:618
245:87%
241:606
220:88%
96:in
36:or
1655::
1609:.
1601:.
1589:.
1585:.
1559:.
1547:59
1545:.
1539:.
1527:^
1513:.
1503:.
1493:.
1481:.
1477:.
1465:^
1420:,
1387:,
1371:^
1245:^
1212:^
1198:.
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1160:.
1148:59
1146:.
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1080:.
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993:.
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896:11
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604:.
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23:,
1624:.
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1553::
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1483:6
1342:.
1206:.
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1154::
1096:.
1068::
1039:.
1005::
983:.
961::
934:.
902::
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