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Expert Q&A
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| By Christina Pirello Christina Pirello is the host of public television's Christina Cooks series, and the author of Cooking the Whole Foods Way (HP Trade, 1997), Christina Cooks (HP Trade, 2004) and Glow (HP Trade, 2001). | ||
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Could you please list some foods that do contain all eight amino acids, therefore making them complete sources of protein?
I am frequently asked about being a vegetarian and protein. How do I get enough? Where do I get it? And what of complete protein? Is it possible to have it all? Sure it is.
Two stand out: Stand alone powerhouses of complete protein come in the forms of ancient foods. Quinoa, which has its origins in the Andes, with history of use as far back as the Aztec culture, is a cereal grain higher in protein than any other grain. But it gets better. Quinoa is the only cereal grain that contains all eight essential amino acids, making it a complete protein. So not only is it a whole grain, not only does it cook quickly (in under 30 minutes) and not only is it delicious, but it is a powerhouse of nutrition.
The second ancient miracle food would be shelled hempseeds – yes, hempseeds. Let's get the nonsense out of the way straight away. Hemp, while a member of the cannabis family, is a distant cousin from the recreational marijuana plant. Hemp, on the other hand, was grown in this country for many years as source of fiber and food. Used for thousands of years by many cultures as a staple food item, hempseeds are an excellent source of essential fatty acids and are 41 percent complete protein. For vegans, they make life amino acid heaven. And yummy? They have a delicate, nutty flavor, not unlike pine nuts. Available in natural foods stores, these little seeds are a great source of vital energy.
Other sources of complete protein come when foods work together, like whole grains and beans, a great tradition in many cultures and pretty much the perfect source of complete protein for those of us choosing not to consume animal products.
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