Combining Incomplete Proteins: Can You Reach 65g of Complete Protein with 5 Cups of Cooked Kidney Beans and 1 Cup of Rice?

Understanding the science of protein sources and their complements can help you achieve your nutritional goals efficiently. Let's explore whether combining 5 cups of cooked kidney beans and 1 cup of cooked rice truly results in 65 grams of complete protein.

Understanding Protein Sources and Incompleteness

Kidney beans, a popular legume, contain an impressive amount of protein, offering approximately 15 grams per cup. **5 cups of cooked kidney beans** would therefore provide around 75 grams of protein. However, these beans are considered incomplete proteins because they lack certain essential amino acids. Rice, a staple in many diets, also contains about 5 grams of protein per cup. Similar to kidney beans, rice is also an incomplete protein.

Combining Incomplete Proteins

Combining different incomplete proteins such as beans and rice can result in a complete protein profile. This phenomenon occurs because beans are low in methionine, an essential amino acid, while rice is low in lysine. When consumed together, they complement each other, making up for the deficiencies in amino acids.

Calculation of Total Protein

To verify, let's perform the calculations:

Kidney Beans: 5 cups x 15g protein/cup 75g protein Rice: 1 cup x 5g protein/cup 5g protein Total Protein: 75g 5g 80g protein

Although the total protein reaches 80 grams, it is important to note that this protein is not all *complete*. The combination of beans and rice provides the essential amino acids required to form a complete protein profile.

Conclusion

You won’t end up with 65 grams of complete protein, but the combination of 5 cups of cooked kidney beans and 1 cup of cooked rice will provide a total of around 80 grams of protein and together they will form a complete protein profile.

Combining proteins is not a one-time meal deal. Modern nutritional science suggests that you can get the necessary amino acids by consuming various incomplete protein sources separately over the course of several days. Your body can combine the essential amino acids found in different foods to manufacture all the necessary proteins. If you're eager to consume a large amount of kidney beans in one sitting, that's fine, but it’s more efficient to vary your protein sources throughout the day or week.

Don't despair if you find the idea of combining proteins overwhelming. Your body is incredibly capable of creating complete proteins through a combination of different incomplete proteins eaten at different times. So, enjoy your meals and stay informed about your nutritional needs!