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Make complete proteins by combining the proper food


Beans and rice, or beans and corn, make many typical plates in Latin-American countries. It seems to reflect popular wisdom. While animal proteins are considered good sources of complete proteins, containing good amounts of the amino acids that the body can’t produce (essential amino acids), vegetable proteins are incomplete proteins.  Why would you then prefer vegetable protein?

 

Because sources of animal protein are also sources of saturated fat. Saturated fat increases your risk of cardiovascular disease. Grains and legumes are an excellent source of protein; you just have to learn how to combine them in order to get the essential amino acids.

 
Combine foods from two or more of the following columns to create a self-made complete protein. Foods in one column may be missing amino acids that are present in the foods listed in another column. When eaten in combination at the same meal (or separately throughout the day), your body receives all nine essential amino acids.
 

Sources of Complementary Proteins

Whole Grains (cereals)

Legumes

Nuts/Seeds

Barley

Beans

Sesame seeds

Bulgur

Lentils

Sunflower seeds

Cornmeal

Dried peas

Walnuts

Oats

Peanuts

Cashews

Buckwheat

Chickpeas

Pumpkin seeds

Rice

Soy products

Other nuts

Pasta

 

 

Rye

 

 
 
 
Source: Silvia Casabianca - Eyes Wide Open and Collier Health Promotion Coalition
Come to the Latin Festival de la familia April 28th at Golden Gate Community Park to sample healthy food and dance the night away! www.healthycollier.org for more information on the event.