What do you eat with beans to make a complete protein?
Combine the right types of foods.
- Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread.
- Combing legumes with nuts and seeds also provides a complete protein.
Potatoes have all nine amino acids, but they don't have an adequate amount of all of them to be considered a complete protein. Like most other plant foods, potatoes are incomplete proteins. One large baked russet potato has 8 grams of protein, or 14 percent of men's and 17 percent of women's daily allowances.
- Eating a potato, or any type of carbohydrate rich food, won't automatically make you fatter. However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them (for example, butter and sour cream are high in fats. Reduced-fat natural yoghurt is a healthier choice).
- There's no rule that vegetarians need to eat beans and rice to stay healthy. Plenty of non-meat foods are packed with protein, iron, B vitamins and other nutrients that carnivores get through flesh. However, beans and rice are complementary proteins, meaning together they contain all the essential amino acids.
- It's a protein powerhouse. At about 13-14%, it easily trumps the protein content of most other grains. You may hear the protein in amaranth referred to as “complete” because it contains lysine, an amino acid missing or negligible in many grains.
Updated: 16th October 2019