Rice, beans, and the "myth" of protein combining
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- Опубліковано 20 лют 2022
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Position paper on meatless diets from the Academy of Nutrition and Dietetics that says same-meal protein combining is unnecessary: www.andeal.org/vault/2440/web...
WHO report on dietary amino acid requirements: apps.who.int/iris/bitstream/ha...
Literature review on amino acid deficiencies and what they to do you: www.ncbi.nlm.nih.gov/pmc/arti...
Study showing rice might be a better source of lysine than previously thought: academic.oup.com/jn/article/1...
Literature review linking high protein consumption (beyond established minimums) with successful weight management: academic.oup.com/ajcn/article...
Scholarly book on the global ubiquity of rice and beans: www.bloomsbury.com/us/rice-an...
John McDougall's 2002 letter in the Journal of the American Heart Association debunking protein combining (not peer-reviewed, but influential in many subsequent works on this topic, including my own): www.ahajournals.org/doi/full/...
1982 revision of Frances Moore Lappé's "Diet for a Small Planet": www.google.com/books/edition/...
2017 portrait of Lappé by Rrrowe: en.wikipedia.org/wiki/Frances... - Навчання та стиль
Always love the research-based Monday videos! Would you consider doing a "WTF is freezer burn" video? What changes, chemically? Is it unsafe or just unpleasant? Would love your take on it!
Oooh I’d love to hear about this
Yes please!
I'd love to know!
oooo love this idea
I second this
Food chemist here. You are spot on. The point of protein combining is just to keep meals small, or rather, not grotesquely big. 15 pounds of cabbage a day will yield enough protein, but the cost to society would be dreadful.
Not to mention the smell…
also the fact you're eating 15 pounds of cabbage
You'd probably poop every hour what with all that fiber.
On top of that not being healthy, lmao
@@krdiaz8026 just couldn't imagine how bad your life would be either.... Just constantly chewing cabbage 24/7
I’m a senior and growing up my family came from impoverished regions of KY and TN. A very frequent meal was pinto beans and cornbread. The beans were seasoned with bits of pork. In summer we’d have greens, fresh tomatoes, corn and green onions. My grandmother canned lots of veggies and I remember when she got a freezer and we could save berries and peaches! We’d work at something all day. My grandmother still did her laundry in a machine with a ringer into a rinse tub then hang out to dry. My most unfavorite job was to strip tobacco. Yuck. Anyhoo we all were healthy, could do hard work and were strong. When i married my husband (from a wealthy family) he was/ is always amazed at how much i could/can lift and carry! Even as an old lady I’m still pretty strong!
Thank you for sharing, I wish you and your family great luck and health ❤️
when he mentioned how not enough lysine can make you tired and moody I googled "foods with lysine" to make sure I was getting enough. They were all foods I eat regularly, so I guess I'm just tired and moody
Are you a vegan ?
@@vikingh3008 no, i only buy vegan stuff in college but i eat plenty of non vegan food off the dish return. you would be amazed at how many students don't clean their plates
The amount of Lysine IN a food has NOTHING to do with the amount of Lysine ABSORBED into the human body when eaten. Don't fall for the crazed Vegan / vegetarian lies
Check out some B vitamins. If you can get a blood work up? Do it!
There is a doctor on YT who fided his insomnia by drinking I think Monsters. He realized everytime he drank it he would sleep later. Turns out he had some deficiencies! Think b12 is the most common. Yet others can.
My insomnia went away. Thank God! Well I still wake up all the God damn time, yet I can fall asleep in 15 which is amazing for someone who suffered from insomnia.
Anyway yeah b12 is the most common one.
I wish melatonin worked for me.
Ive basically been malnourished for months w/out realizing it bcuz my diet was too high in oxolates. So even though i ate rly substantially & vry healthy, the oxolate levels would basically bind to the nutrients & calories to where i wasnt getting any benefit from them. Didnt know too many nuts & microgreens could be bad for u! It's been 2 months of a highly restrictive diet, & i still havent gained any weight or energy. It sucks bcuz i miss potatos & spinach (1st world problems am i right?) Point is, it's still possible for ur body to still be trying to supplement it bcuz u arent absorbing it for whatever reason. If you're having to use charcoal filters or toothbrushes, that would do it.
Grains and legumes are also complementary for soil fertility, because the roots of the legumes support symbiotic nitrogen-fixing bacteria which replenish the nitrates depleted by cereal crops. There are other ways to close the nitrogen cycle, such as seasonal flooding or the terraced aquaponic rice paddies associated with China, but for civilizations based on "dry" farming of cereal grains, crop rotation with legumes was the predominant way of maintaining soil fertility. Hence why these civilizations all featured staple meals combining grains and legumes.
I find this to a more likely reason for why cultures have a high conjunction of eating beans and rice together. Also beans and carbs together make a really filling meal. And both are usually easier to procure than meat and lots of fresh fruits and vegetables.
@@lyon9140 and can last very very long if kept dry and away from animals
Rice tastes very bland in itself. But combining it with legumes improves the taste by a lot!
@@adamrak7560 idk, i like plain rice, but not like long grain, some fancy dry aged basmati, is amazing even if just steamed
Any farmer who doesn't kill everything with roundup , and uses Monsanto seeds , has good soil when rotational cropping is the norm .
As for rice - soak it overnight , to remove arsenic , which the plants pick up from the soil , where it's present , which is most places it's grown .
“Misconception” is probably a better word than “myth”
That's exactly the word for this!
I think misconception would be fine if everyone misunderstanding the bit about different foods and a full set of essential amino acids yada yada were all taking the same source to mean something different, but given how widespead the notion of certain plant foods not having certain amino acids has become, and given that it is brought up as gospel that doesn't even come close to mentioning the book that started it all, I think *myth* is more accurate of a term (on top of making for a better title)
The arguments in this video reinforce the Truth that you will be healthier eating beans and rice than just one or other, they Are complimentary. The only misconception is the "requirement" that they be eaten together.
It's very disturbing that true information is being removed from an explanation, in the name of myth busting.
@@John-iv5fw
You make a good point. What you say is very true.
If I wasn’t attentive enough to combine proteins to get “complete protein” at each main meal of the day I wouldn’t be as healthy as I am now.
I don’t have a vegan or vegetarian diet but I do strictly adhere to a pescetarian diet _(i.e, vegetarian food + seafood)_ and I eat significantly less dairy than the average American. I only eat two servings of seafood per week so that means greater than 90% of my weekly meals are vegetarian.
In order to get an ideal amount of all the essential amino acids, an ideal amount of the other macronutrients/micronutrients/minerals/bioactive compounds in food all while consuming a reasonable amount of calories I HAVE to protein combine.
If you’re someone who consumes a full serving of meat, seafood, eggs and/or high protein dairy products with most of your meals then “protein combining” probably won’t make too much of a difference when you’re eating plant-based meals but otherwise protein combining is beneficial for your health and nutrition
That’s why it has quotations. It’s what other people are calling it.
Edit: I realize now that you meant in general, sorry.
My husband is on dialysis (ie his kidneys are basically dead) and boy is THAT a restrictive diet. Rice is still great! Beans are 100% forbidden. We have had to work SO hard to learn what he can and can't have over the last 18 months - this kind of thing is exceedingly useful WHEN explained correctly.
Which you did a great job on!
Carbs are so destructive to kidneys and your husband eats rice.
“The FBI gathers evidence. Once evidence is gathered, it is turned over to the Department of Justice. The Department of Justice then decides whether it has enough evidence to present to a federal grand jury. In the case of the 1998 United States Embassies being bombed, bin Laden has been formally indicted and charged by a grand jury. He has not been formally indicted and charged in connection with 9/11 because the FBI has no hard evidence connecting bin Laden to 9/11.”
Please get your husband a kidney transplant asap. It's one of the easiest organs to get (you can donate one and still live), and dialysis doesn't have great long-term prospects. I wish for his good health!
@@Shinigami13133 Thank you for your good wishes! He is on a list for evaluation still, and after they complete that I think they said he'll go on one of the waiting lists.
Please take care of him, and also take your rest. People can burn themselves out if they don't pace themselves. 💪🏾
Never heard of protein combining before. Just thought most groups around the world found the combination a great pairing and delicious.
It’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
Coming from a culture defined by rice and beans, we always ate it due to rice being cheap and beans giving it great flavor. We never really focused on the nutritional aspect of it. As a side note, in my country rice would be consider the main dish and meat the side. Again, due to price.
If it was majorly nutritionally deficient people would notice over time and change their habits. So indirectly it became popular due to being nutritious.
Nutritious, delicious, and easy to grow regionally to keep it cheap all sounds good to me.
I completely agree with you. Here in North India, Rajma-Chawal is very popular, which is literally beans and rice.
@@lobsterbark It is deficient, just less than other things. Lots of civilizations collapsed in the americas due to food crisis
@@twothirdsanexplosive How do you make it delicious? Sometimes i eat plain rice with just kidney beans. I like plain food but i wouldnt eat it everyday
Something that fascinated me in my Nutritional Anthropology class was Nixtamalization, or the process Mesoamericans used to soak maize in limewater before cooking. Maize by itself had some amino acids that aren't totally bioavailable, but by soaking in an alkaline solution, bonds were broken so that they were bioavailable to us.
What college or highschool do I need to go to now apparently that has nutritional Anthropology
@@Jelly-lc2db It was a state uni, and it was an eye-opening elective, for sure! We covered a lot of topics about how societies of the past transitioned from foraging to agriculture, and the costs it took to get there (namely RSI's and, ironically, malnutrition in some cases). The class even read studies on today's society, where kids actually have significant choosing power in what they make their parents buy for them to eat.
@@ddranimestyle nixtamalization is not a practice that has been stopped
Do you know what alkaline solution they would use?
@@Jelly-lc2db Con "cal de grado alimenticio"
For weight loss, my gf was put on a ’rice and bean’ combo by her dietitian, exactly for the reasons you said in the end regarding workout. It wasn’t a magical combo, but rather a way to be sure that she was satiated enough to do her workout, not exceed how many calories she burns, and also just keeping her nutritional intake well balanced. And it worked well for her! It took time, but the slow race is also how you stick with a new lifestyle with minimal risk of relapse.
Lmao best weight loss method possible is fasting
@@InUrGirl I won't deny that. Fasting is how I've lost my excess :)
@@CROWFACED fuck yeah im proud of you
@@InUrGirl yeah, if you dont mind losing all your muscle as well, muscle that helps burn calories.
@@phraydedjez You can be in calorie deficit and still build muscle at the same time. Do your research bro I’ve been burning fat while gaining muscle for the past year now lmao..
I'm vegetarian, have celiac, and am a chemical engineer, so this is basically my ideal nerd-out topic. Get nutrients in your body in generally the right amounts over a day or two and it's fine! Doesn't need to be super-carefully timed.
But legume + grain is still delicious and filling.
I would be interested in more detailed feedback from you. You seem to have the right credentials.
I have IBS and I couldn't imagine a worse antagonist than grains and legumes. They're painful and gaseous enough on their own but put them together and they're and the ripping agonising cramps would ensure a hospital stay.
60+ years of experience.
I'm a wheat-free vegetarian and it's a PITA, but it does stop me from eating SO much bad food. 20+ years of just eating a variety of foods and I'm fine. Healthy, thin, I don't stress about getting this or that in my diet. People over think their diets. Just eat a wide variety of food in as natural a form as you can. Done.
Just eat a steak 🤗
@@Zeus-rq5wn rice specifically white rice does not cause the symptoms you are talking about. Almost anybody on earth can have rice and not feel any negative effects.
Adam's background in journalism really shines through when it comes to heavily researched topics such as this. And his down-to-earth home cook approach makes it easily understandable to everyday folks like myself who want to understand foods better, but maybe don't have the time to do all the research themselves. Big thanks for making your valuable work available for free, Adam!
calm down man
[Adam's background in journalism really shines through...]
Ugh. This guy is such a lightweight. Listen to his blanket off-the-cuff declarative statement at the 1:45 minute mark. This statement is clearly false as evidenced by looking at the YT vegans who are losing tremendous muscle mass over a few years due to lack of complete amino acids.
[makes it easily understandable]
Too bad he is wrong frequently. No short cuts. You have to do the research yourself.
Yeah, it's clear that he's not a scientist but he still knows what he's talking about, because he knows how to do research and he knows how to present it.
@@danL1011 "Statement is false as EVIDENCED by my completely subjective experience of looking at some people on YT". I see you really know your way around research.
@@2377olegus ["Statement is false as EVIDENCED by my completely subjective experience of looking at some people on YT"]
It's extremely bad form to incorrectly paraphrase someone and use quotation marks. But you can watch any of the "Vegans: Epitome of Malnourishment" videos to make your own subjective opinion of the factual evidence you see. ;-)
[I see you really know your way around research.]
What you see is anecdotal evidence. It doesn't really tell you anything about my research acumen. See how flawed your reasoning is?
Now go do some research to find out which amino acid these emaciated vegans are most likely lacking in their diet that is causing their OBVIOUS myopenia. LMAO.
As someone who has worked in a bunch of kitchens your “protein” part was interesting. “Protein” has almost become a slang term in kitchens for the main focus of a dish. We used to refer to sliced eggplant as the “protein” in a sandwich and if someone ordered it without the ticket would print “no protein”.
I remember one time we were running a special and the focus of the dish was fried avocado slices. Somebody requested roasted beets instead and the waitress came back and said “for the protein, swap avo for roast beet” and nobody batted an eye despite neither of those being particularly protein rich foods.
always the center of attention, meats are so proteintious.. :)
I've been a vegetarian for several years now and my parents still struggle with the idea of me needing a "protein" when I eat with them. They'll make stuff I'll make for myself as a one pot meal and I will make intense eye contact with them and state very clearly "this is all I need. I do not need you to make anything else" (they'll make chicken with theirs) and if I don't watch them I'll still end up with two veggie burgers to go with it. And these are proper vegetable veggie burgers that have like 4g of protein apiece. It is _so_ frustrating.
A big reason I became a vegetarian is that I realized how meaty obsessed the US is after being an exchange student in Belgium and I found I couldn't cut back easily without cutting it out entirely
@@chestersnap I've struggled with this a lot, almost all meals in sweden are basically half and half carbs and meat with some veggies and sauce on the side and it has ingrained itself SO deeply in me.. Even after several months of trying to wean myself off of that model it still feels really really strange to eat nothing but some fruit as a meal, though i can at least be satisfied with spaghetti and tomato sauce without needing to add meatballs anymore.
I think we need a new term for the main focus of a dish. Maybe take a page out of "Iron Chef" and call it the "secret ingredient" 😆
@@LiveFreeOrDieDH yeah but it’s not a secret if a huge chunk/loaf of it is laying it in the middle of a plate
one of the reasons i absolutely love this channel and adam's journalism is not just because of how researched, comprehensive, and nuanced his videos are, but also because of the well-intentioned debate and scientific discussion that i can always find in the comments. every time i watch a scientific video like this one i know that i can find a wealth of additional information in the comments to either support adam's claims, provide further context, or good faith arguments against some of his points. really awesome that he has fostered such a great community!
Never knew I wanted to watch Keanu Reeves peacefully talking about food😅
Who is Reeves ?
Bahahaha now I cant unsee it😂
And yet, I will still continue eating "complete protien" meals, because channa masala on rice or arros rojo and refried beans are just tasty combinations.
To simplify things even further: don't eat just one food. A varied diet is the best.
I used to try to explain healthy diets to my family and they found everything too complicated. They wanted to just have a single food that covered everything and made them 'healthier', I couldn't get the point across to them that they should eat a combination of legumes, grains, vegetables, fruits, and proteins of their choice. But that was somehow 'too hard'
While that's true that it might better to have a varied diet if people find it so hard eating just rice will still make you healthy. I grew up eating 90% of calories from rice, the rest peas and beans occasionally. Me and my brothers were the healthiest kids and i can't remember getting sick. Having a healthy diet is the easiest and cheapest thing in the world.
Potatoes.
@@napsec9807 I think modern rice especially would be ok, isn't there a whole thing where they do fortify rice, or add vitamins to it to make it more nutritious? You also might have some crazy good genetics lol. In my case, my diet is a ton of veggies, limited sugar, and limited meats, and I still have high cholesterol, but my family has terrible genetics, so I actually got off easy comparatively.
But yeah healthy diet's aren't hard, just pick 'real food' over processed stuff, that was the piece of advice that made it easy for me.
@pl m lol spooky, that's actually what I'm having for lunch today,
Soylent Green is People!
I've actually been changing our diet at home, recently. Much larger focus on rice and beans in our diet. Combination of reasons intersecting ; ease of prep work, budget, health. Budget has been the most recent deciding feature that put the idea over the top, food is getting more expensive while our funds have diminished (mostly due to how the pandemic has made my customers worse financially)
I've been learning a lot of rice and beans based dishes, and honestly wishing I'd done this sooner. I'm getting far more enjoyment on a daily basis from our meals.
And as far as time saving; the ease and quickness of prep work and cooking is replacing a lot of our usual "quick" options.
Rice has too many carbs to be considered healthy and too little of anything else, it has a very horrible kcal to nutrition ratio. Its almost void of minerals. You are better off eating nothing than eating rice because then you'll get hungry faster and will have to eat more nutrient dense foods, covering more of your micro nutrients. Yes it's more expensive but that's the price of health.
It’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@@nocensorship8092- not everyone is as carbohydrate-sensitive as you are. Rice is good food for me in any form, especially since I have no allergy or intolerance to it. I don't eat it every day and don't eat gobs at a time, but it's definitely a useful part of my diet. Asians worldwide would be inclined to agree.
But you should eat what makes YOU feel best, and I will do the same. Just be aware that what is a problem for you is not necessarily a problem for all. We all have different genetics and different microbiomes. Demonizing a food because it doesn't fit your own diet is just not a good idea.
First time I’ve come across your videos. Very informative and I like the fact you offer scientific papers to allow us to dig a little deeper. I subscribed.
Grains and legumes?
All I'm hearing is that beans on toast is part of a complete breakfast
Thanks for that idea :D
Also: peanut butter sandwich.
Yeah I was thinking about that, those British people
Breakfast of heretics maybe.
It's still confusing to me how this isn't a thing outside of the UK
In many Spanish-spoken countries we mix a lentils stew with rice and the only reason tradicionally speaken was because rice is cheaper and you can fill more mouths.
Nutritionally speaking, lentils lack of a particular aminoacid that is present in rice (only chickpeas and soy beans have every aminoacid in the legumes family) , though people do not need to eat them together to get "complete" proteins, you can, for example you can lunch rice and dinner lentils and you will get everything.
Very interesting video, Mr. Ragusea, as usual. Regards from Spain
Essentially the same as Indians eating rice and daal.
Just an FYI but no legume completely lacks any amino acid, you just don't need to eat as much food to get an adequate amount of all the amino acids if you eat both grains and legumes.
Every plant has every amino acid. There's just maybe 20% less methionine in lentils, and a bit of extra lysine. But you don't have to care at all because in all likelihood you do regularly eat rice or bread or pasta (ie wheat) or other grains. No need for it to be rice in particular.
Grains and wheat are low nutrient high insulin hypoglycaemic foods. You don’t need those they’re cheap fillers products to have more ‘meat’ on your plate
Supposedly tarwi (Lupinus mutabilis, from the Andes) is as balanced (amino acid wise) as soybeans, but you need to wash out some alkaloids to make it edible.
Rice and beans together tastes amazing, is affordable and nostalgic- its nice to know I dont have to combine them everyday to get all my essential aminos
But im still going to eat them everyday
Thanks for the info :)
It’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@@d.bcooper2271 you may have commented in response to the wrong person?
Im not trying to nor wrote about losing weight
Love your user name though!!
Yeah idk why people honestly thought you had to eat rice AND beans together at the same time in order to get their nutrients. Makes zero sense imo. I can eat strawberries and then Bananas later and still get all the nutrients of strawberries and bananas lol.
But also you don't need every food to be a complete protein every time you eat. Spinach doesn't stop being healthy just because it's not a complete protein. Just like meat doesn't stop being healthy just because it's not loaded with vitamin c.
@@sebaschan-uwuYou do, because your body doesn't store any protein. If your body doesn't have all of the amino acids it needs in high supply, it will simply build less muscle and break down more muscle.
@@MrCmon113 that doesn't contradict anything I said.
As a plant-based eater, it is important to always eat as diverse as possible to get to keep stores of all nutrients in my body.
Having a Colombian grandma, science means nothing because rice and beans makes you grow. Grandma’s always right :)
I know right? As a brazillian, same thing. You need your rice and beans to grow big and strong :)
Sometimes common sense is all you need... Grandma's rice and beans tastes good, it's inexpensive, and her parents almost lived to 100. I get tired of all this overthinking the science of diets. Pretty much anything you cook at home is better than junk food or fast food.
That's a science, of sorts.
Observe someone eating rice and beans, then someone else eating just rice or just beans of roughly the same amount, and notice that one of the three seems better off
Science progresses fast, but it has nothing on the time-honored wisdom of grandma.
I really doubt that science has a Colombian grandma.
In my nutrition classes in college so far, complementary proteins have been mentioned just as examples to teach about amino acids. I was then told not only will I probably never need to think about this even as a vegan, but also the window to get all the essential amino acids is not in the same meal, not even in one day, but closer to around three days. Almost everyone with regular access to any kind of food is getting their essential aminos in three days.
Yeah it is only a concern to those in poverty or those that live somewhere with less food options
It's so good to hear this, I get SO many people judging me and asking 'where do you get your protein though'. This needs to be common knowledge.
I've been putting so much pressure to eat balanced everyday 😩
@@iheartjbgccb i think just eat balanced every week ish and you'll be ok
You're still missing out on vitamins like B12 unless you take supplements. Many vegans refuse to do it out of misplaced pride.
As a child i lived in a poor family and me and my 2 brothers basically ate just rice but at the same time we were the healthiest kids in school and won most sport competitions. Yeah food was boring but this was clearly not a problem for out health.
Even so, only eating rice is not recommended. Even without meat you should be eating as wide an array of plant foods as your budget allowed.
Coming off of a shoulder injury here, 85 lb dumbbells should not be pressed when your shoulders come down too far! I like this video because I've always been obsessed with protein intake and this is helping me to kind of chill out and not over do my diet as I've learned with over doing the lifting. Thank you
Very humble answer drawing from personal experiences and learnings😊
Just keep lifting weights. If you don't puke after a set, you didn't do it right.
At the very end, I think the most basic underlying truth about complementary foods is hinted at: you can probably eat less food *overall* if you combine black beans, maize, and squash (as an example), meaning that more people can eat whatever food there is. If you have to eat five pounds of maize a day in order to get the complete nutrition necessary to thrive (eating *only* maize), you end up eating 1) a lot more calories overall, and 2) a lot larger percentage of the total maize produced, leaving less for other people to eat. Perhaps in some modern cultures it may not seem like a huge problem, but it almost certainly would have been a problem in pre-Columbian America for example. It also seems like a benefit, contrary to Lappé's "mea culpa" from the 1981 edition of her book, to seek out ways that overall calorie intake-and thus, food in general-can be reduced while still getting proper nutrition. It also seems like even if one is eating animal products as their primary source of protein, and is not interested in changing that, they could still eat less food *overall* (including meat and animal products!) with some basic complementary food concepts.
I agree with what you said.
I think that society needs to recognize 2 paths in dieting: calculated; average.
With the latter, you just eat a variety, and follow the advice of experts. I think nutrition facts are still not politicized, so we can use that info, plus just do what experts say.
With the former, we look at all the nutritional info, and then use a spread sheet to calculate exactly how much we need of whatever we have available. This is good for dieting, budgeting, and peace of mind.
That's a good point but still waay too little on this topic. If you are considering economy and production of food, there is another reason for versatility - lesser risk of famine because of factors influencing harvests, like weather, vermins, diseases. That's another point that is completely re-evaluated. Now it's some economic matter. But for the whole history it was a life and death issue. Introducing new crop that can still provide food when other crops are giving poor harvest often was a huge deal for whole population and development.
@@user-vr8qd4hk6y I was just mentioning a basic truth that seems to lie beneath complementary food consumption, not the single and only answer possible on the topic. Like most human endeavors, the reality is multifaceted and has not just lots of causes but also lots of effects, too.
@@TheePIB Of course. That's just another remark. But I would also say it's hard to explain the singificance of producing enough nutritions from less food through the whole history without pointing out what I added. It's not some small factor, but fundamental one. So I complemented this consideration.
Brilliant discussion, especially tying in the limited resourcefulness of a finite resource such as food!
And overall, the calorie thing still comes down to what you want to do with all of that energy you give yourself: walk 30 minutes a day, or surf from sunset to sundown, or etc. But even then it's still important to consider that the "kind" of calories we intake (i.e. nutrition) is just as important as the quantity!
I actually really appreciate this video. When I first learned years ago about nutrition in a college course, it was presented to me in a way that said eating correctly is insanely difficult. That if I wasn't carefully watching my intake of each vitamin and amino acid and all that, I would undoubtedly contract some malnutrition-based ailment. It gave me huge amounts of anxiety for years! I ended up relying on MyFitnessPal a bit and painstakingly typing in every single food I ate in a day, to make sure I wasn't dying. I've calmed down since then, but I still worry about it a lot, and cling to multivitamins as my safety shield against that. Hearing it reaffirmed from a trusted source like yours that I can just eat a normal diet of fruits/vegetables/meats and not slowly waste away due to carelessness of not eating enough kale or something, well that really helps me out.
Imagine being a vegan
@@yungmentalproblems
Imagine trying to provoke people on the internet for fun
@@yungmentalproblems imagine shutting up couldn't be you
That's crazy, to think someone that even eats meat would be concerned. I always imagined being a meatless diet would be insanely difficult but there's somewhere out there that thinks no matter what, it's difficult, interesting
@@jonatanluna1061 he was talking about how the commentor was scared of his nutrition even with meat (which has a lot of all the nutrients you need) so he was just saying that if he was vegan, he'd have an even harder time if he was already so scared about nutrition
I remember feeling like I was getting mixed messages about this in high school. Biology, Health, and Meal Management each said something different. One of them said that you NEEDED to mash the beans and rice together on your fork (as if chewing wouldn't have the same effect), another said they had to be part of the same meal, and one of them said basically what this video said. I don't remember which was which though.
Mashing them with the fork?!? Lmao
That's some Full Metal Alchemist stuff right there
What school are you going to that has a meal management class wtf
There is a better reason to eat Legumes and Rice together and this to reduce the stress it puts on blood sugar balance. For many people eating a lot of rice will throw them into a blood sugar crises. But if you mix it with an equal amount of beans or lentils, blood sugar levels will be more agreeable. Insulin resistance is not just a concern for a few it affects everyone, especially the elderly.
Interesting. Just made Chana dal yesterday and had this “myth” on my mind, because my granddaughter doesn’t like meat very much.
The fact that all these replies are bots
I just came here to say I like Chana dal. UA-cam had a surprise for me..
@@SimonWoodburyForget Funny how bots can go crazy like this, but I get shadow blocked whenever I do anything but plain text. (Despite having been on the site for years without breaking rules).
Dhal* Channa*
@@Harpotos Do your comments get removed when you add links?
great video as always! Taking this opportunity to once again request "WTF is Lye" (i.e. sodium Hydroxide). Its used in a lot of foods (bagels, pretzels, ramen) in a lot of cultures. I think very few people know about it however and it would be interesting to learn more.
Hominy also uses lye
Isn't sodium hydroxide also one of the main ingredients in soap? Like, a lot soap bars were previously made with lye
@@luischollet4872 traditional soap is made with lye from fat, but is does not contain any after processing. (Lye literally melts your skin and flesh.)
Same with the foods, the reactions consume it, so it is safe for eating afterwards, if you have used the correct amount and process.
Traditional soap is actually eatable, but taste horrible.
(Modern liquid "soap" is often some kind of super detergent, which can melt cell walls and internal cell structure. This is very much a poison. The general idea of soap molecule is the same, but details are different between soap types)
I've long wondered what the graphic meant!
Thanks for clearing it up
My issue with these sorts of stories is they often feed into woo. In dark days I had a job at a chain health food shop where they taught us all sorts of authoratitive sounding nonsense to spout. This let us sound very sciency and knowledgable, and allowed for a smooth transition into selling exhorbitantly priced placebos.
You've caught on early. Most of what people believe came from advertising campaigns and mistaken as fact before being passed down to the next generation.
I’m not sure you’ve done this before, but a general easy/intermediate meal guide for the week I would adore! I love all your recipes and would love to find the easier ones in one handy guide !
For some individuals, the choice of sources of amino acids can be challenging. Diabetics and people such as myself (I have hyper triglyceridemic) who need to minimize simple carbohydrate consumption should look to whole grains as opposed to breads, pastas and, yes, white rice, which lack bran and other dietary components that moderate the metabolism of starches.
But for most vegans, the most important consideration is B12, for which no vegetable source has a form that is bio-available (only 0.5 - 1% of vegetable B12 is converted to the form needed for human uptake). Fortunately, vegan B12 supplements are widely available, since the only source for B12 is bacteria. Meats have B12 only because animals either consume animal proteins, or eat the bacteria with their food and their digestive systems support upper GI track fermentation, where B12 is absorbed. We humans do not have such digestive systems.
In my opinion everyone should primarily eat wholewheat grains instead of refined grain products. Most people lack the fiber in their diet, and the bran of the wheat is also richest in terms of nutrients.
Most people need to ditch the grains alltogwther. Especially diabetics
What do you mean by vegetable source of B12? (those that you say don't have a bio-available form) Last time I checked no vegetable sources of B12 been known at all...
@@iura_ch I believe some algae have B12-like molecules that are not bioactive in humans. They are not synthesized by the algae, but by bacteria that live on its surface.
Not a trustworthy source of B12.
all animals in the meat industry are given b12 supplements. if you're vegan, you can just take the supplements yourself, it's exactly the same thing
I’m a biochemist (not a nutritionist) but I do study nutrients in the context of disease and aging.
Anyone restricting their diet will likely be deficient in vitamins before they’ll find themselves deficient in amino acids.
There’s even some evidence that restricting specific amino acids may be beneficial over the long term and is already a proven treatment of certain cancers.
However, missing vitamins always returns bad things, it’s so bad for you that restricting specific vitamins is used for modeling some diseases in mice.
Haven't read anything about that, but intuitively it sounds like specific cancers are dependent on certain amino acids more than the rest of the body, and when the body senses that there's less of it to go around, the cancers sound like they would be deemed a lower priority than what's needed to keep us alive, reducing/killing the cancer while our bodies utilize the limited resource for important bodily functions.
How far off am I from the mark?
try meat, nothing missing, and none of the lectins, oxalates or other crap that plants have.
It’s also very important to note that there is no research showing a multivitamin and just “dumping” vitamins into you provided any real benefit. So yes, you have to actually consume different foods and should realistically only take a vitamin if you’re severely deficient in it
I had read that the body wants vitamins in whole foods, and getting them in pure synthesized forms after a while freaks out the system and encourages cancer.
I try to get a well rounded, well balanced diet, and I do keep some vitamins on hand in case I feel I'm not quite eating right.
underrated comment
People always talk about overbearing vegetarians or vegans. But can we please talk more about how weird some people get about meat? Some of these comments read like a slab of meat was holding the person hostage at gunpoint
I have been thinking the same for a while, I am not a vegetarian or a vegan but It is insanely cringe to see how people respond to someone even mentioning it. I don't know if it is an emotional response to an attack of something they like or just dudes trying to role play as tough men, but every single time the topic is mentioned people start saying the most unhinged things to try to disregard veganism.
The old adage of "how do you know somebody is vegan? Don't worry, they'll tell you" is the opposite of reality. Vegans are often cornered into saying they're vegan because everyone else won't shut up about animal products, or will just inconsiderately assume every single person isn't vegan, then lay on the unoriginal OMG BACON "jokes" the second somebody is put in a position where they have to tell you they're vegan.
ive just started watching your videos last week and as a vegan this video has been ridiculously helpful in helping me figure out a few things i wasn’t sure on, so thanks :)
Thank you so much. This has been on my mind ever since I saw people saying seitan was an "incomplete protein". It's made from wheat protein, which as you said is just lower in lysine. The recipe I use uses nutritional yeast, chickpea flour and other things which seems to offset that a bit. It's an amazing meat substitute.
hi!! that sounds amazing, would you be able to share the recipe you use?
@@saiyaara555 The recipe is "Basic Homemade Seitan" by Yup It's Vegan. (won't let me post the link). Personally, I think it works better with 1 tbsp of tomato paste instead of 2 because I'm not a big tomato lover.
@@C0L3Y thank you so much!
@@C0L3Y thank you!
There's a cost to eating more. "Incomplete" means that it's not practical to use as the sole protein source.
when i started going vegan, my mom was concerned about my health and told me to make sure i was combining proteins so i wouldn't starve to death . i looked up the combinations i need to get all the amino acids and quickly realized i will almost never need to worry about getting protein . i eat such a variety of foods in a day. i almost always eat some type of grain with some type of legume/seed/nut, featuring some assortment of cooked vegetables. just eating those food groups almost guarantees i get the protein i need. what do i eat as i vegan? mostly soups, pasta dishes, sandwiches, curries, and rice bowls. not big on salads/raw vegetables. its really not that crazy
Yep, right there with you on "maybe I don't want to eat that much rice..." If I recall correctly, during the big famine in North Korea in the '90s, their ration of rice was 700 grams per person per day. And that was kind of it. That's 900 or so calories JUST from rice, which is not enough calories to sustain a person for very long.
I first came across the amino acid combination when I read "Diet For a Small Planet" back in the 70's. Glad that you don't HAVE to combine them in one meal, but it is a good idea to vary the amino sources.
Good idea to vary food, period. It was quickly glossed over, but the much bigger issue of eating only white rice 24/7 would be things like scurvy. Having 1 amino acid trailing behind would then be the last of your concerns. If you eat varied foods (as you should to prevent the dozens of nutrient deficiencies more likely to occur than inadequate intake of specific amino acids from eating a single food all the time), there is no need to think of "varying amino sources" like it is an additional necessary step to prevent a problem that the former, more important step (varied foods overall) didn't already deal with.
@@Hubcool367 That and vitamin B deficiency. The Japanese Navy had a problem with that during the 1800s because one of the signing bonuses for joining was as much white rice as you wanted to eat. I think they called it something along the lines of, "Beri Beri."
@@eanschaan9392 absolutely ! I'm no expert but I'd guess there's a life threatening condition for most of deficiencies. Another one would be vitamin A deficiency causing blindness and death, thus the search to create a "golden rice", a rice which would naturally contain vitamin A/beta-carotene and save hundreds of thousands if not millions of lives
As much as I love your recepies, this is my favourite content of yours. The videos that are more on the food science/ history.
That's exactly why I follow Adam. If it was just the cooking food part, not sure I'd be hooked on this channel.
ye... tho I don't think the controversy was explained all that well.
I don't understand what's so chalk clawy about any of this.
Yes! Citing quality sources =real research. Thanks Adam
Thank you for your video and I understand your intention. What you have to keep in mind is- as you mentioned in the video- you need to eat a lot more of the lower quality protein source than of the higher one. This leads to certain problems: The digestibilty of plant protein sources is much lower and the uptake of amino acids in the digestive tract is limited. Do you still get all of your amino acids?
Moreover the increase of protein means you have to lower carb (which is no problem) and fat if you do not want to eat too much calories in total. This leads to the consequence that you are forced to use protein as your main energy source leading to several unhealthy processes in the body in the long run. Apart from the lower digestibilty of plant protein the nutrient density is much lower than in animal products and they do not come in a ready bioavailable form.
So, yes, you are right, you can theoretically meet all your AA needs in that way, but to the cost of other issues. Don't get me wrong und no offense: Maybe that's the difference to a good scientist seeing the whole picture und everything in relation. Ignoring this leads to poor scientific results picking only what you want to proof.
“The reason everybody combines these two foods is that they make a complete protein” I mean I think you’re giving us too much credit - the reason everyone combines these two foods is because most people have been poor for most of history, and these two foods are cheap and easy to dry & store for long periods of time. I don’t know anyone who is eating rice and beans every day and then siting a nutritional explanation for why
But as he says, combining proteins might be why grain + legume beat out just eating grains. People wouldn't have known about proteins, but the healthier people could have survived disease and warfare better.
@@mindstalk I think it’s more about variety. They had a couple cheap side dishes they could pair together so they wouldn’t be as bored with their meals, compared to if the meal was only composed of just rice or just legumes.
Bruh, I eat them everyday. Rice, beans, egg for the morning. Rice, chicken breast, broccoli before sleep. 540 kcal from rice everyday
Strictly speaking, they don't have to understand the nutrition for it to be why those foods are combined. All else being equal, if 2 cultures are competing, the one with the food culture that combines foods in a more healthy way is going to have an advantage and (though one of many means) be more likely to survive and have its food culture spread.
Understanding is not required for the selection process to take place anymore than it is with genetic evolution.
They are healthy to eat in combination can flow right into a causal relation to the frequency in which they are combined.
Even down to a smaller level, a family with healthier family recipes is more likely to produce more children who are able to grow into healthy adults who are able to have healthy kids of their own. Likewise, if a family is doing well, others are more likely to emulate things they are doing, even without any understanding of if or why those things would confer an advantage. "What are you feeding them?" is, afterall, something said to a parent who's children are growing up bigger and stronger than average.
Whether you want to call it memetics or dual inheritance theory or something else, the fundamentals of evolution (selection+reproduction with random variation) apply to ideas and culture, not just biology.
@@FormaxLtI love rice and beans with a couple over easy eggs and hot sauce for breakfast. Perfect to get a busy day going, and decent hangover-helper as well.
I have been watching your videos for several months now--I adore the recipes as much as I do your awesomely-researched food history/science videos--but I had absolutely NO idea what that graphic even meant until you mentioned that at the end of this video. Literally, I kept wringing my thoughts about to figure out what it meant and now, upon learning this new fact, I'm... still totally confused about what that means XD Great video Adam, thank you for all the work you put into researching stuff for these topics!
Origin of Vinegar Leg on the Right:ua-cam.com/video/JPg-L5kJuOc/v-deo.html
Again, this a reminder that as long as you (can) eat a varied diet based mostly on fresh produce - be it vegetarian or not - there is generally no need to worry about nutrition. Just enjoy life!
Exactly. Malnutrition mostly occurs from either eating only one staple food with little variation or alternatives, or nowadays in the western world eating overly processed foods that have lost their nutritional value and nothing else. For example, many autistic people have issues because they might make mac and cheese for every meal or whatever their food of choice is.
@@TheSpecialJ11 Gonna need a source on that last part; I'm pretty sure being autistic comes BEFORE eating mac and cheese for every meal. "Normal" people don't have that kind of mental hangup of only being able or willing to eat one food.
The best fresh produce is from animals.
@@beejereeno2 Vegans on average live 7 years longer than omnivores and also live healthier, the leading causes of disability happen less. This is false.
RUBBISH ,, humans REQUIRE meat eggs fish etc for normal healthy function
Thumbs up for explaining the ending graphic, which I was then able to google and see that someone on reddit said it came from the buttermilk fried chicken video.
As a third year biochemistry student, it was quite interesting hearing the names of the amino acids and actually knowing their properties, structure, etc.
the real question is after all these years of biochemistry was it worth it? (ToT)
As a massive fucking chemistry hater, I also appreciate when that science offers something of value to my life. Do what you love though!
I find the molecular construct of proteins vastly more interesting than the amino acids themselves, although it's interesting to see how the side chains interact. Although that's why I studied molecular biology and only took a little biochem.
@@dariusbosz1370 Yeah I think so. For some reason I put a heavy emphasis on myself to major in something that would be useful to understand and know in daily life and have always been interesting in how the body reacts to things on physiological and biological level so.
As a person who has taken one biology class, I was like, "Hey, amino acids. I know what those are."
Sometimes it's not sufficient to get enough of a particular amino acid in absolute terms if you're eating much more of other amino acids. For example, there's a technique called "acute tryptophan depletion" where scientists lower the amount of tryptophan (and thus serotonin) in subjects' brains by simply administering tryptophan-free protein shakes. This works because tryptophan competes with other amino acids to cross the blood-brain barrier on the large neutral amino acid transporter, so it gets crowded out.
Just curious, but in what context would one desire lowering the amount of serotonin in a subject? Isn’t more serotonin a good thing?
@@retropetroleum When you are studying what low serotonin does?
@@esthermerriken4408 And how to make certain that you are getting desirable quantities of it, and what may obstruct that.
@@retropetroleum Having too much of any neurotransmiter is never a good thing; High serotonin levels are related with seissures for example.
But in this context, it sounds more like a study model and thats it; its kinda hard to study this substances in-vivo.
@@retropetroleum There is serotonine syndrome, where an excess of serotonin or a lack of serotonin inhibitors can poison the body
great video. happy to see that there's finally put more light onto the myths of protein
The problem is that this information is mostly correct: you don't need to eat a significant amount of protein to not die ofbprotein deficiency. But this is the problem, when people come to guidelines they are mostly discussing the amount that optimize health. We can quantify this by either by reduce all cause mortality or proxies for this such as blood cholesterol or body composition. And when we look by this lens it is impossible to eat the sufficient amount without resorting to some source of processed protein source such as vegan whey or adding meat to the diet without overconsuming calories. Simple as that.
Thanks for talking about this
I usually like rice with just veggies and it’s nice to know that it would have the same effect to eat beans later with something else
People around me seem pretty obsessed with dal chawal
There are plenty of articles that suggest that low quality protein in a plant based diet are associated in children with poorer cognitive development. I am a doctor who pushed the MIND diet, which is a largely plant based diet, but studies show that some meat improve cognition in children.
Also fully formed omega 3s(DHA) are required to build healthy baby brains. That requires meat, fish, eggs, or supplementation. Unlike men women store DHA in the fat on their buttocks and thighs just for that purpose. 🤓🍻
If you're talking about plant based diets with adequate calories, I would be interested in links if you can provide them.
Very articulate, yet, simplified extremely well. Thank you!
I have been wondering about this myth of needing beans and rice together for the last few months out of wanting to eat a bowl of beans before the rice is done cooking due to extreme hunger, so this helps alot...thanks... ~~~Peace~~~
wow! it's a milestone. it's been years since he's explained the graphic at the end of the video
Every Adam Ragusea video is a treat, sometimes culinary speaking and others academically. I love this channel.
Thanks for the balanced perspective here, I didn't know what to make of all the claims. I eat a varied vegan diet and get my bloods checked annually, always seemed fine, nice to get some further confirmation that I'm doing the right stuff and not missing anything catastrophic! Also a good reminder not to just make something in bulk and eat only that for a fortnight, as convenient as that would be
Varied ? As in meat eggs fish ....
@@tilapiadave3234Varied as in a variety of plant based foods probably
@@tilapiadave3234Varied vegan foods as in fruits, vegetables, grains, legumes, fungi (mushrooms), nuts, seeds, nutritional yeast, seaweeds, algae, oils, herbs, spices, etc.
No mate omega 3s, vitamins, minerals, antioxidants polyphenols etc@@tilapiadave3234
@@tilapiadave3234 Probably varied as in several of the literally thousands of different species of plants, fungi and algae that are conveniently available for consumption in most industrialised nations.
I always wanted to know more about this. Thanks!
Cool, Adams vids are always so well researched and made
They say you can live off potatoes and butter indefinitely. I've always wondered how true that is. From what I've read does it sound plausible in theory, but I still find myself skeptical as to if it would work in reality. I mean, there's a movie almost entirely based off the concept, The Martian.
I think living and living to the best here are very split apart.
You can live a 'complete' diet on milk, potatoes, and oatmeal. Potatoes have nearly no molybdenum so going on just milk and potatoes would result in a molybdenum deficiency.
It's not impossible, the Irish lived off potatoes for the longest time
@@randomassortmentofthings why do I need molybdenum. I'm not an anti-tank round
Chris Voigt of the Washington State Potato Commission lived off of exclusively potatoes for two months. Granted, this is a sample size of _one,_ and two months is still not a substitute for a lifetime, but that should give us an idea for a pilot study. Personally, I would conjecture that people would start having issues with things like vitamin B12 deficiency after a while. I guess if you had butter with your potatoes, that would help out.
also inb4 the ketotards
Man...Your videos are pure gold. Thank you
I'm surprised you didn't bring up the three sisters crops of the americas: corn, beans and squash, they are another classic strong combination. Also Roman gladiators would load up on barley while training, some of that was to get extra fat on their body to pad out their bodies to lower the chance of worse injuries.
Sweet potato, soy, and green things (e.g. bitter melon). This is the post columbian exchange combo that cranks out centenarians.
Yes, by all means BARLEY should not be forgotten. A very powerful grain. !!!!!
Just wanted to remind everyone watching this how fortunate we are that we can even debate this. There are still so many people around the world with going hungry let alone worry about this or that nutrient
If only people in the west would stop or reduce their animal sourced foods consumption, the agribusiness crops to feed animals would feed people instead.
@@complexcarbivorous8013 🤡
nah food cannot be given to the staving unless its profitable which is not.
@@complexcarbivorous8013 If only people in the west would stop or reduce their animal sourced foods consumption, the agribusiness crops to feed animals would feed people instead.
> r u sayin inedible parts of the crop should b use to feed people and even then the meat is more nutritious than crops? and not land r made for growing crops.
the problem is farmer need to sell their crop to feed themselves not to feed the poor/staving. some crops r inedible food. feeding livestock is pretty beneficial, as their poor can use for fertilizer.
the problem should summarize as capitalism is cause of the problem. its why rain forest r remove to build farmland. the rain forest is unprofitable, farmland for livestock/crops are profitable.
@@galena6884 Capitalism/globalization is the problem for sure, agribusiness is a part of capitalism and even if the world went vegan, the rainforest would still be destroyed for probably GM cotton for clothing or something like that.
Meat is not more nutritious than a diversified agriculture, where you replace the soy and corn monocultures with several other plant crops and even give land back to wildlife. With capitalism gone, we're still left with finding the best diet for a resource limited planet and that would be a whole foods plant based diet, no doubt.
I watched a video about a public school serving beans, a purely plant based diet, to students in the African Savannah and you'll never find a public school serving steak or filet mignon to growing children.
Adam, just keep doing what you’re doing. Always a pleasure to watch your videos. Thanks.
In every country you have a base meal that everyone eats everyday all the time and in brazil the base meal is precisely rice and beans, i’m very proud of that. 🇧🇷
I sort of wonder if that's actually still true in the US.
If you look at historic foods their ancestors used to eat that are oddly high in fiber, vitamins, and minerals; you'll come to the conclusion that they don't eat them anymore. Few Americans eat staples like oatmeal anymore or combos like bread and peas porridge. Boston, once famous for its baked beans doesn't eat them anymore.
@@hypothalapotamus5293 Our base meal is starbuck/dunkins with extra sugar pumps, nicotine and road rage.
Thank you so much for this very clear & simple explanation. I am studying nutritional therapy and during my clinical practice I often have to write information sheets for clients on how to increase their protein. As an NT and a plant based eater myself I want them to learn that by asking them to "eat more protein" I don't mean eat more meat/animal products. I want them to understand that there are many sources of protein in the plants in their diet which are often overlooked by the average Joe or Jane in society
To be honest I had no idea that people thought you literally had to have beans and rice *in the same meal* in order for it to be nutritionally complete... of course it's easy, efficient, and delicious to do so (and that's probably why it's A Thing), but it never occurred to me people thought it was actually necessary to have these two components at the same time in order to reap the nutritional benefits. Wild! I always figured, sensibly I think, that if it all balances out over the course of a day or so, you're fine.
That's why Ayurveda told khichadi is the best...
Same, i could understand thinking that it needs to be eaten during the same day so the body has ready access to everything at once, but eating it in the same meal implies that people think there's some sort of chemical reaction going on in your stomach, which is a very strange idea..
@@swedneck Red beans and rice has a great chemical reaction in your mouth! It tastes great! In southern Louisiana I was brought up on that!
You weren't there for the whole "but, you won't get enough protein!!" freakout of the 90s and early 00s then. Ppl wanted to find any reason to gloat to vegetarians or vegans that the diet was unhealthy, when it wasn't. Now it's the same but it comes from keto freaks instead.
@@littlestbroccoli well for Americans whose history starts in 1990s that may be so, but for people that live in regions that domesticated these plants and civilized humanity by Neolithic revolution, then Bronze Age cultures and finally the Classical period eating both rice and beans, or bread and other grains and beans was a norm.
Ugh. I made it -barely-to 55 before I was diagnosed with “High Calorie Malnutrition Beriberi.”
Yes, I was pretty sick and lots of MDs including Mayo Clinic missed this. I was alternately skin and bones or overweight. Go figure.
i thought stuff like that was rare in the US? How did it happen.
Beriberi is lack of thiamine. The main reason for the staple and legumes thing is B complex vitamins are often short in grains (thiamine in polished rice, niacin in maze flour etc). Vegetarian diets aren’t particularly hard. Vegan diets are incomplete as they lack B12.
@@davidwright7193 This is good info, though I'd like to add it is very easy to get adequate b12 on a vegan diet via fortified foods or a weekly vitamin :)
It's not about what's in food. It's about how well you absorb the nutrients. Legumes can block nutrient absorption and some folk just cant digest them properly.
@@cincin4515 While true that not every gut is happy encountering beans, there are many that have problems mainly because they don't regularly eat legumes. Your microbiome adjusts to your diet, and there has to be a modicum of consistency to keep the bean-thrivers in there. Eat some beans every week for upkeep.
And while phytates and lectins block nutrient absorption, it shouldn't refrain anyone from eating properly prepared beans.
Love it! If you ask me, literally none can complain about this video hahahaha and it was very informative!!! Thanks Adam ❤️
Finally an informed nutrition channel. Keep up the good work!
The observation that every culture has some traditional combination of seeds and grains reminded me of a conversation that I had with a not-overly-bright person who crossed my path. She said, "Isn't it interesting that the cuisine matches the food sources so well?"
The cultures with these food traditions developed them long before organic chemistry. They ate the food available, and what was most available made the meals most often. A beautiful Native American myth concerns the gift of the three sisters, corn, beans and squash. A human can live a very long time with this combination in spite of understanding it with our science.
Great video. I learn so much from you!
agronomically speaking it also makes sense as legumes are nitrogen fixing and when planted in rotation with grains they help maintain soil fertility.
Bless her heart she was on the way to figuring it out
It is more like ancient people either had to survive on that combination of food, added other food to the combination to make up for the missing nutrients, or died out/migrated to other area with more nutritious food.
@@OrdinaryEXP You're absolutely right, of course. My experience of human beings overall, is that we prefer variety in our food and are experimental gourmands. Naturally, if someone returned to the village with a brace of fowl, or line of fish, the people would rejoice with the new feast. I remember sitting with a very learned anthropologist who speculated that even in the Ice age, he could imagine the women sitting in a circle discussing new recipes for reindeer or mammoth. Still, it is painfully logical that if the locality did not supply essential nutrition, then that environment would not be inhabited. Thank you for your insight.
Thank you for this. I'm sure a lot of grew up eating rice and legumes too, in turkey we eat a lot of lentils for example. Cool!
And eggplants [aubergines], no? Years ago I had a Turkish housemate who ate a lot of eggplant and said that Turks eat tons of it, and could prepare an eggplant recipe every day of the year with no repeats. Botanically, it's an oversized berry in the nightshade family (which also includes potatoes), but in terms of culture and cuisine it's used as a vegetable.
He also hated couscous (which was for me at the time a rare, overpriced exotic treat packaged in tiny boxes in major grocery stores), because he grew up in boarding schools that served it constantly, so he became permanently sick of it. Now I know to buy plain couscous in much larger quantities at Indian and Pakistani grocery stores and bodegas, for much less per ounce, and season it myself.
Love that you are speaking about Diet for a Small Planet, Adam! I bought this book in the early 1970s and as a "light carnivore" have consistently kept with its prescription for pairing foods for whole protein.
Though glad for the further clarification, eating just plain rice (or none whatsoever as other diets recommend) is not all that appealing to me. And I will continue to view veggies as the spark plugs to good energy and a healthy well-being.
Thank you for your content. To the point, thorough explanations, no flashy piss or sensational bullshit make your content a pleasure to watch.
I love the way you zoomed in on the counter to add in the text, and I think it's really nice that you put in all this effort of rewinding footage, and playing with the composition of the items on the marble texture. fun visual stuff.
Fascinating! Thanks for posting. Now to cook something without worrying about nutritional pairing...
Thank you for clearing the misconceptions
Quinoa… and Red Lentils. Quinoa is more accurately a ‘seed’ …or as they call it a ‘pseudo-seed’ and surprisingly high in protein.
And Red Lentils are super high in protein among the legume family. Combine these two… You will be amazed at how well they go together. And they are super easy on the digestive system. You’re welcome. (75 year old vegan here… vegan for over fifty years.)
It is a true seed, but a "psuedocereal" (because unlike true cereals/grains, it isn't a grass).
Great combination!!!!!
Am bolivian, and i never thought of that great combination.
Hope you live to be (way over) 100.!!!!!
Am also a vegetarian since 1966.!!!
Here in Brazil many people (elders principally) think if you don't ate rice and beans in your lunch, you did not have a decent lunch, this think show how important are that dish to brazilians
I was influenced by the first edition of Frances Moore Lappe's book as a college student. I haven't been strictly vegetarian since, but have been eating mostly plant based. Nowadays, my main diet guideline is five handfuls of fruit and veg, and plant-based taking up half my plate, with carbs and protein-rich foods the rest. And I avoid processed foods, mostly, but I can't resist some packaged baked goods and dark chocolate; I try to choose healthier options when I can.
This has been a huge help in my own journey to eating less meat while trying to do the gym thing. And has given me some new reading material. Thanks!
Great Video! I'll bring this one out the next time my mom complains I don't get enough protein in my diet. 😅 😂
Also, does FETCH work in other countries? I'm in the UK and we seem to have NO money back coupon receipt scanner systems here that I know about... 😭😭😭
When I first started watching debates on veganism a few years ago I remember the idea of protein combining being brought up. The pro-vegan used a judo move to use it in his favor, but recently I remember him bringing up how it’s a misconception. Really cool to see the idea of it evolving.
but youd have to eat unrealistic amounts to get the right amounts of all amino acids and minerals
@@lukebennett576 that’s not true at all. Even if it were there are supplements for everything, but even non-vegans have nutrients deficiencies.
@@FearlessP4P1 yet they don't want to admit it
@@lukebennett576 He literally said in the video that one wouldn't need a crazy amount of food to get all they need, even without animal products.
@@lukebennett576 nope
Interesting. I've never considered that some people might think you need to eat all parts of a complete protein in one meal for it to be absorbed by the body. It's always made sense to me that since it all goes through the same path and gets broken down anyway, it doesn't matter in which order or how long apart (within reason, I would expect you to still need to make up the difference within a few days) you eat your rice and your beans.
I'm not aware of any studies testing that in particular, but why would you fuck around and risk your gains if you can just give your body everything it wants?
The thing that confuses me about this is the idea of "Bio-availability" which is why I thought people want to focus on complete proteins that are easily available. Just because a food has a certain about of vitamins/nutrients/amino acids doesn't always mean that our bodies can utilize them? I'm not an expert on this but it makes sense because I became protein deficient even while eating a diet heavy in legume/grain/nuts/seeds/vegetables. My body wasn't able to absorb everything I needed and became malnourished and it was frustrating.
Sorry to hear you got sick from your diet! First question, how do you know you were protein deficient? Did you get a blood test for hypoproteinemia? Second, how is your digestion? Do you usually have any digestive problems?
Humans can't synthesize two essential amino acids and no plant protein has them. They must come from an animal source. The source can be any animal protein such as meat, eggs, milk, cheese, insects, eggs or even from excreta left on your vegetables. This is the reason our health codes allows a little #303 can to have up to 43 insect parts in them. If you have no animal protein then your body must take it from your muscles. Only a small amout is needed. Many animals can synthesize these amino acids themselves. Never put yourself on a total vegetarian diet but always consume a couple of ounces a day fo milk or some form of animal protein.
@@alibarron7558 Which amino acids?
@@gloriouszorn4578 Llysine and methionine, which of course plants do contain but not as much as meat. A vegan shouldn't need to worry. In fact there is some evidence that excess methionine is bad for you which may be one reason why vegetarians & vegans tend to live longer than meat eaters.
@@alibarron7558 you're spouting absolute nonsense.
Beans get a bad rap because of how over represented regular old brown beans are. Kidney beans have a lot of potassium and black beans make you feel fuller longer. Black beans and white corn is my favourite combo because of the flavour profile and how long I feel like I've eaten. Plus I can eat so much without feeling bad compared to my usual foods pasta and pizza if I eat until I'm full I gain weight so fast 😂
They get a bad rap because half the population can't digest them properly and end up creating more gas emissions than the entire 20th century.
They're killers.
Beans are not normal human food ,,, eat 5 raw LEGUME beans and you will know why
Black beans are really good for that because they contain anthocyanins, the same stuff that's in acai berries or blueberries, and very helpful for keeping a healthy weight and reducing hunger.
Practically every large scale study on legume consumption and mortallity tells me that Americans not eating beans or things that are related to beans is a genuine public health crisis.
@@hypothalapotamus5293 Every part of common sense indicates legumes are NOT human food. For a start ,, unless properly cooked they are DEADLY poisonous and as humans experimented with foods they would have been black listed.
this explains a lot. a friend of mine used to eat only plain white rice and french fries and ive never understood how did he got through without "enough" protein. he was quite active and healthy, btw
No he wasn't if that is all he was eating!
...if that's literally all he was eating (no fruit/veg or anything else) he would defintely be deficient in a lot of vitamins and minerals. Like he says in the video, you don't get vitamin C from rice or chips. Or vitmain K, D, etc. etc. Even if he was getting enough protein, vitamin B12 (which impacts energy) is mainly found in animal products & fortified foods, so he wouldn't be getting that either. So either he appeared 'healthy' but was minerally defiecient, which will cause health problems long term (like scurvy, rickets), or he was eating other things as well.
because he use his reserve in his body, won't last long like that
Sure he was... 🙄
@@glasslinger exactly. Common sense is free.
Am vegan, used to accept the "myth" as truth, but then researched a bit deeper and came to the same points you raised here. Now, I eat rice and beans for dat sweet, sweet *HeTeRoGeNeItY*
Imagine being vegan
@@tann_man imagine being proud of the negative impact your dietary choices have on the planet and on other living creatures.
@@eelvis1674 thanks, but i dont have to imagine
@@tann_man Imagine criticising others for not violently abusing animals entirely for their own amusement
@@eelvis1674 What like ocean dead zones and the ongoing pesticide caused extinction of pollinators?
Goodness.even at 74 you can learn. What I learned is to carry on as I am. I never heard of protein combining. But I do know that over one sticky finacial period my son and I got a little bored with mash spuds, fried eggs and baked beans but we were full and reasonably well nourished. Added in greens and other veg esp in chicken soup things.
Oh look you already made that video about beans and protein content...just build off this. Great info thank you.
Soo... when back in the 70's my Grandmother told me that you just needed to eat a variety of foods to be healthy she was right?
There seems to be a small but vocal minority who seem to want to make eating as complicated as possible. Thanks Adam for raising a voice of sanity in an insane world!
"There seems to be a small but vocal minority who seem to want to make eating as complicated as possible."
I think people just take science out of context. Most people do not like reading scientific papers and will just go by hear-say.
Like Adam said, food CAN be really complicated, like when you are trying to gain muscle while losing fat. Meaning you "need" to get a high intake of complete proteins on a low caloric intake. At this point it can start to matter, as science shows that in extreem situations (bodybuilders, athletes etc.) up to (or more than) 2.5grams of complete proteins per kg of body-weight will still benefit muscle growth. However, you need to look at the context, as most people are not close to those levels of strain on their muscles even if they go to the gym 2-3 times a week, these numbers do not apply to them. (Higher protein intake is still needed, but not to those extreem numbers.)
There is also a huge difference between the minimal needed amount and the amount that still benefits health or certain goals and research generally focus on one of the two:
-Minimum needed research looks at the minimum value you can take without direct negative consequences.
-Beneficial amount research looks at the maximum (or just different) values something still has a positive effect.
The resulting numbers are often hugely different. Generally 0.8-1.2g per kg of protein is said as a minimum, while 1.5-3g per kg of protein can still enhance muscle growth as an example.
Edit: I wanted to add that the NHANES suggests that about 40% of America are not getting their minimum
protein requirements. (Source: "Population protein intakes and food sustainability indices: The metrics matter")
Adam implied in the end of the video tha carbs causes increase of body fat when it should be increase of calories consumed and hence why i didn't like this video and i always watch and like Adam's videos.
@@kayosensei but it does...
@@FranciscoJG It does not, the body when not already overloaded in fat (which is usually the case with people eating the SAD diet) is very efficient at burning carbs, that's why children get a "sugar rush" it's the body not wanting to store carbs. Only around 2 % gets converted to fat. It's fat that makes you fat, not carbs. Don't believe me? Try it, just eat cooked potatoes (you can bake them for variety) and eat as many as you want, no restriction. No fat. You will lose weight for sure.
@@11235Aodh It's a mistake to generalize each macronutrient. Potatoes might be rich in carbs, but as a whole food, it's also rich in other nutrients and fiber. The main villain carbs are whitest ones: white rice, white floor, etc. which is basically just amid. That overflow of amid can't be metabolized at once, specially for sedentary people, and is stored as fat.
Fats are richer in calories but also satisfy much more than carbs, and thats another reason why amid-rich diets (with no fiber) make people fat: they get hungry faster because of the insulin spike.
Speaking of personal experiences, I've always been slightly underweight. In the last years I've added more healthy (saturated and mono-unsaturated) fats in my diet and I'm still underweight.
I think your leaning a bit far back on your overhead press. At the top the press it looks like the bars is over the heal of your foot or even farther back in stead of over the middle of your foot. The over head press is a great exercise and I even noticed your suicide grip lol.
Just be safe man. Squatuniversity has come great videos about over head press form as well as other compound movements that have helped me in my lifting.
Love your videos. Looking forward to the next one!
Haha... I was going to say something similar. Adam... I'd check out Greysteel with Dr Sullivan and his corresponding book, The Barbell Prescription. He's a physician and PhD. I think you would appreciate his methodology.
Thank you! I have been wondering for a long time what your logo means. I still don't understand it, but now I know what it's saying.🤓
Great video man. When I was trying to be vegan and not eating enough calories I was highly deficient in protein. The problem is that it can be hard for those new to eating plant based to eat enough fiber and therefore they eat less, and/or don’t eat enough variety to get enough amino acids. I love how your video explains the nuance of it all very well. But even tho you can eat a lot of one food and technically get enough I think variety is still the way to go, because it’s better to be able to eat less and fast more than to have to constantly eat to keep your nutrients up imo.
What do you mean when you say you were "trying to be vegan"?