Nutri­tion myth BUSTIN’

True or False: Plant-based protein pow­ders aren’t com­plete pro­teins

Oxygen - - Fuel -

Mostly true. Sin­gle-in­gre­di­ent plant prod­ucts, such as pea or hemp protein, are not com­plete pro­teins on their own — mean­ing they don’t con­tain all nine es­sen­tial amino acids. For in­stance, hemp, chia, sun­flower seed, pump­kin seed and brown rice pro­teins are low in the amino acid ly­sine. But you can round out your amino spec­trum by sim­ply adding an­other source of ly­sine such as soy milk/pow­der, quinoa or cooked legumes such as lentils or black beans. Pea protein is low in me­thio­n­ine, but add in a lit­tle spinach or spir­ulina and you’re back on the spec­trum.

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