Nutrient Density

[Tenet Nosce]

I seem to recall something from a nutrition course I took in college (many years ago, so I'm sure information has been updated) about the number of amino acids required to make "complete" protein. So mixing protein sources, especially vegetable sources, is necessary to make complete protein. This is why, for example, people added a small amount of meat to a pot of beans, so that the protein would be complete.

In my smoothie I mix various greens: spinach, collards, parsley etc. But have no way to determine if the protein is complete. So I add a scoop of protein powder.

Any thoughts on this topic?

Amino acids are the building blocks of protein. There are 22 "standard" amino acids relevant to human biochemistry. Incidentally, there are also 22 "standard" vitamins and minerals. (Maybe has something to do with the 22 Archetypes?)

The body can inter-convert many of the amino acids through biochemical pathways. Of course, in order for these pathways to function properly requires adequate nutrients in the diet to begin with.

A subset of about half of the amino acids must be acquired from food. The notion of a "complete protein" arises from foods that contain sufficient amounts of all the amino acids that the body cannot synthesize on its own.

Back in the day, it was considered that only animal protein sources were "complete proteins" however we now know that isn't true. Many "superfoods" like cyanobacteria (blue-green algae), quinoa, chia, amaranth, buckwheat, and soy are vegan sources of complete protein, for example.

Note that most of these foods are staples of various indigenous populations around the world. In addition to this, many traditional preparations, like beans and rice, contain the right mix of vegetable protein to be considered nutritionally "complete."

It is not totally necessary for every meal to be "complete" where protein is concerned, but I think it's a good idea seeing as how the body has limited storage capacity for protein, unlike carbohydrate or fat.

Vegans that are eating a wide variety of plant-based food, including those with high protein density (by gram NOT calorie) i.e. legumes (beans), nuts and seeds, along with a good amount of "superfoods" shouldn't have any problems, whatsoever.

The potential issue arises when we have a vegan who is also a "picky eater" or who attempts to subsist on primarily grains and fruit, with the occasional salad.