No need to combine plant proteins to make a “complete” protein – the only truly incomplete plant protein is gelatin.
Here’s an excerpt from NutritionFacts.org and Dr. Greger : “It is 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, in the February ’75 issue of Vogue magazine, as I discuss in my video The Protein Combining Myth. The concept was that we needed to eat so-called complementary proteins together (for example, rice and beans) to make up for their relative shortfalls. However, this fallacy was refuted decades ago. The myths that plant proteins are incomplete, aren’t as good as animal proteins, or need to be combined with other proteins at meals have all been dismissed by the nutrition community 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, they’ve changed and now that “[p]lant proteins can provide enough of the essential and non-essential amino acids” and that we “don’t need to consciously combine…complementary proteins…” CLICK HERE FOR FULL ARTICLE WITH CITATIONS
“Women with a higher intake of plant protein had a lower risk of developing frailty after adjustment for all relevant confounders [relative risks across quintiles of consumption: 1.00, 0.94, 0.89, 0.86, and 0.86; P-trend < 0.001]. In contrast, those with a higher intake of animal protein intake had a higher risk of frailty [relative risks across quintiles of consumption: 1.00, 0.98, 0.99, 1.00, and 1.07; P-trend 0.04]. The intake of total and dairy protein showed no significant association with frailty in the full model. Substituting 5% of energy from plant protein intake at the expense of animal protein, dairy protein, or non-dairy animal protein was associated with 38% (29%, 47%), 32% (21%, 42%), and 42% (33%, 50%) reduced risk of frailty.”
As Dr. Garth Davis stated, there are countless online gurus and even many doctors claiming that animal protein is superior to plant protein based on the fact that rodent studies have demonstrated higher absorption of amino acids like leucine which they claim may help grow muscle & prevent sarcopenia with aging; however, is that always a good thing? Studies are showing that an aging pathway – mTOR – is activated by leucine…food for thought, for sure! And make sure to include resistance training with weights to benefit muscle preservation as you age as well!
Nearly 30.4 million people die each year from chronic diseases and $3. 8 trillion is spent in healthcare costs in the US alone for treating what the CDC defines as among most common, costly and preventable of all health problems.
Check out the documentary “Eating You Alive” for evidence and inspiration.
*I’m not a physician and this isn’t medical advice*
A recent study on artificial sweeteners found that “consuming larger quantities of artificial sweeteners, particularly aspartame and acesulfame-K, had higher risk of overall cancer compared to non-consumers (hazard ratio 1.13, 95% confidence interval 1.03 to 1.25). Higher risks were observed for breast cancer and obesity-related cancers.”
(Aspartame is sold as Nutra Sweet or Equal; acesulfame-K is Sunnett or Sweet One)
Granted, this was an observational study & more research is needed, but probably best to avoid it and consider sparingly using pure maple syrup, honey or date syrup.