LENTILS AND BLACK BEANS

[Michael]

I was wondering if there was a draw back for BB to lentils and black beans. Both seem to be high in protein and contain fiber. They do have carbs, but it is a good carb. They both work great in chili, stew, salads, soups…. I am hoping to use them as a good way to add more protein to those types of food ( made with other good clean quality foods). If any one knows of draw backs, I would appreciate your input.


Lentil info

www.nutritiondata.com/facts-001-02s03fb.html


Black bean info.

www.nutritiondata.com/facts-001-02s03b0.html

[Tim Wescott]

Both great bodybuilding foods in my opinion,but be sure to eat them with another protein source as beans are incomplete protein.

[Vikingjoe93]

I read that if you eat rice with beans you get a complete protein. Is that true Tim?

[Maximum6]

i used to eat these canned Dace (a sort of fish) with black beans. I still have a couple canns...but they are unhealthy as i know now.

Black Beans tasted so good.
I want to eat some...but black beans alone either have too much carbs/ protein to fit into the diet. I mean i eat rice ...thats carbs...and then i add black beans...thats more carbs....and there are about 15g of protein in it...then i add chicken...and thats ALOT of protein!! hehe.

So its too much of a hassle..and i just avoided eating any even though they are nutritionally good and healthy..... ;D

I eat more mushrooms instead. You should look up Shiitake....its pretty nutrient dense..comparable to Broccoli..actually even more dense than broccoli..and are easy to digest.

[Troyster]

Vikingjoe93 said:

I read that if you eat rice with beans you get a complete protein. Is that true Tim?

Yes and no. You need to mix grains, lentils or pulses and beans together, roughly in the same day (so it doesn't have to be at once in a single meal). So mixing rice (grain) with beans is a complete protein, but you also need to eat other things throughout the day. Just keep mixing them up and you're covered.

They're an excellent addition to a BB diet... just cover your nose ;D

T

[J65]

The below also came from nutritiondata.com and does a pretty good job of explaining incomplete proteins.

Protein Quality
The section on Protein Quality only appears when the food being analyzed contains protein and the food's nutrient data includes values for one or more of the essential amino acids. This view lists the number of milligrams of each essential amino acid contained in each gram of protein, and determines an amino acid score. This score provides a basic rating of the quality of the protein contained in this food.
Note: This amino acid score calculated by ND is a basic measure of protein quality, but it has not been adjusted for the digestibility of the protein. Protein digestibility depends on the type of protein (animal proteins are more digestible than plant proteins), as well as the method in which the food was prepared. If digestibility is accounted for, the amino acid score will be somewhat lower than stated.

More About Essential Amino Acids
Protein is made up of chemical building blocks called amino acids. Hundreds of different amino acids exist in nature, but nine specific ones are essential to human nutrition and cannot be synthesized by the human body. These nine essential amino acids – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, theronine, tryptophan, and valine – must all be supplied by your diet.
Different foods contain different amounts of essential amino acids. In general, most proteins derived from animal sources (e.g. meat, fish, eggs, and milk) contain a full complement of the essential amino acids. These proteins are often referred to as being "complete proteins". Many proteins derived from plant sources (vegetables, fruits, and grains), however, are low in one or more of the essential amino acids, and are classified as "incomplete proteins". For an incomplete protein to supply the body’s minimum needs, a larger total amount of the protein must be consumed, or it must be combined with another protein with higher levels of the limiting amino acid.
While the essential amino acids requirements vary among different individuals, the Food and Agricultural Organization of the United Nations (FAO) has proposed a standard that specifies the minimum amount of each essential amino acid that should be supplied per gram of protein consumed. This standard is the reference by which protein quality is determined. By comparing the limiting (i.e. lowest level) amino acid in a food with this standard, the amino acid score is determined. A score of 100 or above indicates a complete or high-quality protein; a score below 100 indicates a lower quality protein.

How Important is Protein Quality?
Most individuals living in America and other industrialized nations consume diets containing abundant amounts of protein, and have no need to worry about protein quality. Protein quality is only a factor for those individuals consuming diets that are very low in protein, or that are very restrictive in the types of protein consumed (e.g. vegetarian diets). Individuals on such restricted diets may be able to better meet their body's protein needs if they improve the quality of the protein they consume. This can often be done by combining multiple protein sources. For example, eating a meal that contains both rice and beans could supply their body with more high-quality protein than eating an equivalent amount of only rice or only beans.[/b]

www.nutritiondata.com/analysis-help.html#protein%20quality

[Troyster]

oops, this has been here for a while but I forgot to mention that it's great info. J65!!

T

[Paindevine]

I read somewhere recently that black beans are better for you than drinking a wine everyday.