As lentils aren’t a complete protein, we should eat them with a great variety of other foods, in order, to take all 9 essential amino acids and eat a complete protein. Traditionally people combine lentils with rice, in order, to create a complete protein.
The next thing we asked ourselves was: do lentils provide a complete protein?
Lentil is high in protein – about 17.9 grams per cup. However, lentil provides only 8 of the 9 essential amino acids sufficiently – it is a little low on methionine. [1]
Lentil pairs well with chia seeds, sesame seeds, wild rice, hemp seeds or nori to create a complete protein profile. [2] More lentil pairings and detailed analysis below.
To make lentils a complete protein, according to the Cleveland Clinic, you should eat a variety of legumes, nuts, seeds and whole grains each day. That will allow you to get all the essential amino acids, and therefore, complete proteins. One good combination you could try would be lentils and rice for protein,.
Another option for complementary proteins for legumes such as lentils is nuts or seeds . This complementary pairing is better than that of legumes and grains, as it provides you with more complete protein, but it isn’t as common. Consider making a salad with both lentils and some type of nuts.
Are lentils a good source of protein?
Whole green lentils and split red lentils are particularly low in methionine, as the researchers note. To make lentils a complete protein, according to the Cleveland Clinic, you should eat a variety of legumes, nuts, seeds and whole grains each day. That will allow you to get all the essential amino acids, and therefore, complete proteins.
The amino acids in legumes are generally not all present in high enough quantities to provide a complete protein. For example, red lentils are low in methionine. Once methionine is metabolized, your body can’t access the other eight amino acids in your serving of lentils. That means you aren’t getting a complete protein.
Lentils are a good source of eight of the nine essential amino acids. However, antiproteases in lentils limit the digestibility of lentil protein and other proteins in the meal. Complementing lentil consumption with animal protein or an EAA supplement will enhance the nutritional benefit of the EAAs in lentils.
How much protein in lentils and chia seeds?
A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to lentil. A ratio of 0.4 cup of lentils (73g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile. In fact, any ratio of more than 0.21:1 of chia seed to lentil will be complete.
Are lentils and rice a healthy combination?
Combining lentils with rice and other whole cereal is good for our health, losing weight, and building muscle mass. Whole cereals are high in protein, fiber, iron, zinc, phosphorus, selenium, and many more. Although beans and legumes are high in protein, they aren’t a complete protein. Proteins are made of amino acids.