Soybeans are leanest, superior by far both in real and relative protein content. After that, stats are similar across the board. Still, the stats on all of these make any of them well-balanced between protein and carbs to make a meal.
- soybeans 15 p/14c
- lentils 13 p/27c
- mung beans 12p/33c
- split pease 12p/31c
- kidney beans 11 p/29c
- chick peas 10p/30c
- lima beans 10p/30c
You may remember the vegetarian business of matching such plant foods to ingest a complete amino acid profile with each meal; recent thought has abandoned this notion, relying more on the idea of taking in a complete nutritional profile cumulatively throughout the day. This makes sense. We omnivores taking in lean animal proteins daily are most likely to hit all the marks anyway. So relax: let beans, lentils, nuts and cheeses (and whey protein products) take over the protein component for part of the day, and enjoy.
1 comment:
Left this earlier, but blogspot was being difficult.
Anyhow, legumes are a start. There are awesome grains too:
Amaranth, oats, buckwheat and quinoa all have more protein per 100g than soy (14.5g, 16g, 13.25g, 13g respectively) . Each have all the essential amino acids, as good an essential fatty acid mix and none of the phyto-estrogens. Millet is good too, but has slightly less protein than soy.
The quinoa has a large amount of tryptophan (1g), arginine (0.9g) and phenylalanine (0.9g) all of which help speed up recovery.
Since I've gone mostly vegan, getting protein hasn't been difficult. And I'm sure the quality is excellent.
However, I've had issues with omega acid balance, which I think I've mostly gotten past through eating more soy and flaxseed meal.
The only other difference I suspect is that I don't get the boost from the hormones in meat and dairy.
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