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  • "The Protein Combining Myth"

  • All nutrients come from the sun or the soil.

  • Vitamin D, the "sunshine vitamin," is created when skin is exposed to sunlight.

  • Everything else comes from the ground.

  • Minerals originate from the earth,

  • and vitamins from the plants and micro-organisms that grow from it.

  • The calcium in a cow's milk (and her 200-pound skeleton)

  • came from all the plants she ate, which drew it up from the soil.

  • We can cut out the middle-moo, though, and get calcium from the plants directly.

  • Where do you get your protein?

  • Protein contains essential amino acids,

  • meaning our bodies can't make them and so are essential to get from our diet.

  • But other animals don't make them either.

  • All essential amino acids originate from plants (and microbes),

  • and all plant proteins have all essential amino acids.

  • The only truly "incomplete" protein in the food supply is gelatin,

  • which is missing the amino acid tryptophan.

  • So the only protein source that you couldn't live on is Jell-O.

  • As I covered previously, those eating plant-based diets

  • average about twice the average daily requirement for protein.

  • Those who don't know where to get protein on a plant-based diet

  • don't know beans! Get it?

  • That's protein quantity, though. What about protein quality?

  • The concept that plant protein was inferior to animal protein

  • arose from studies performed on rodents more than a century ago.

  • Scientists found that infant rats don't grow as well on plants.

  • But infant rats don't grow as well on human breast milk either,

  • so does that mean we shouldn't breastfeed our babies?

  • Ridiculous! They're rats.

  • Rat milk has ten times more protein than human milk,

  • because rats grow about ten times faster than human infants.

  • It's true that some plant proteins are relatively low

  • in certain essential amino acids.

  • So about 40 years ago, the myth of "protein combining" came into vogue

  • literally: the February '75 issue of Vogue magazine.

  • The concept was that we needed to eat "complementary proteins" together,

  • for example rice and beans, to make up for their relative shortfalls.

  • This fallacy was refuted decades ago, the myth that plant proteins are incomplete,

  • that plant proteins aren't as good, that one has to combine proteins at meals.

  • These have all been dismissed by the nutrition community as myths

  • decades ago, but many in medicine evidently didn't get the memo.

  • Dr. John McDougall called out the American Heart Association

  • for a 2001 publication that questioned the completeness of plant proteins.

  • Thankfully though they've changed and acknowledged now

  • that plant proteins can provide all the essential amino acids;

  • no need to combine complementary proteins.

  • It turns out our body is not stupid.

  • It maintains pools of free amino acids that can be used

  • to do all the complementing for us,

  • not to mention the massive protein recycling program our body has.

  • Some 90 grams of protein is dumped into the digestive tract every day

  • from our own body to get broken back down and reassembled,

  • so our body can mix and match amino acids to whatever proportions we need,

  • whatever we eat, making it practically impossible to even design a diet

  • of whole plant foods that's sufficient in calories, but deficient in protein.

  • Thus, plant-based consumers do not need to be AT ALL concerned about amino acid

  • imbalances from the plant proteins that make up our usual diets.

"The Protein Combining Myth"

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B2 US protein amino plant essential myth plant based

The Protein Combining Myth

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    羊奶 posted on 2018/03/29
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