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 Combining foods for good quality proteins

Combining foods for good quality proteins

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What are good quality proteins?

Good quality proteins provide all the 9 essential amino acids that your body can not make on its own. You can find good quality proteins or complete proteins in animal foods such as milk and milk products, meat, chicken, fish and other sea foods.1 Plant foods such as cereals, pulses, legumes, nuts provide proteins but lack one or the other amino acids.

Monday, February 13th, 2017

So, does this mean that if you are a vegetarian, you are not getting good-quality protein? 

Not really. When you combine plant foods such as cereals or millets with pulses or legumes, they complement each other to provide good quality proteins.

Indian cuisine offers many recipes which use cereal and pulse/milk combinations and thus can provide all the essential amino acids that your body needs.

Here are some examples of these combinations:

Excellent combinationsExamples
Cereals+legumesIdli, dosa, khichadi, roti-chole/rajma
Cereals+milk and milk productsPayasam, paneer pulao/paneer paratha, cheese sandwich, curd rice, pasta and cheese
Legumes+nuts and oilseedsGingelly seeds or groundnut or coconut chutney with Bengal gram dal

Do you have to combine cereals and pulses/milk in the same meal?

Not neccessary. Just make sure to include these foods in your daily diet. Earlier it was thought that you must eat complementary protein foods at the same meal. However, scientific evidence indicates that your body is able to use amino acids eaten at different meals during the day to make complete proteins.

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