Meed
boy named crow
- Joined
- Jul 29, 2009
- Messages
- 5,206
I'll address the rest later; but I wanted to jump on this right now, since it is flagrantly wrong. You cannot get all essential amino acids from any legumes except soybeans. It is simply not possible. Without soy, it requires a blend of legumes and grains to get a full balance of amino acids. Amaranth seeds are the only other available source that is fully balanced, though the balance and concentration is not as good as soy. Soy also has to be processed in particular ways to maximize bioavailability (tofu is the most obvious example); but this is fairly trivial.
1 cup black beans, cooked from dried:
kcal: 227
Protein: 15.2 g
Histidine: 0.4 g
Isoleucine: 0.7 g
Leucine: 1.2 g
Lysine: 1.0 g
Methionine: 0.2 g
Phenylalanine: 0.8 g
Threonine: 0.6 g
Typtophan: 0.2 g
Valine: 0.8 g
Source: NCCDB
