Protein combining

Protein combining or protein complementing is a process in which individual plant products that by themselves are deficient in one or more essential amino acids are combined with other plant products in order to provide all the essential amino acids for human life. While all individual plant foods provide at least trace amounts of each of the 20 amino acids, they often have an insufficient amount of some of the nine essential amino acids, making protein combining with multiple complementary foods necessary to obtain a diet with "complete protein".

Consuming sufficient amounts of all nine essential amino acids is absolutely essential for human life. As all meats contain all amino acids in sufficient quantities, protein combining is only important for those who eat few to no meats in their regular diet. For those on a vegetarian or vegan diet, therefore, eating a variety of foods that each provide sufficient amounts of some of the essential amino acids is the only way to receive a full slate of the nine essential amino acids, since no plant product provides a sufficient amount of all nine. However, in practice, it is so easy to achieve protein combining that most people do not need to consciously aim to reach a diet with complete protein. For instance, rice and beans, a staple combination throughout the world, combine to provide more than enough of all the essential amino acids just between the two of them.

Protein combining was historically promoted as a method of compensating for protein deficiencies in most vegetables as foods, found in limiting percentages revealed in their respective amino acid profiles. In this dogma of the 1970s, each meal needed to be combined to form complete proteins. Though it is undisputed that diverse foods can be thoughtfully combined to make a more nutritious meal, studies on essential amino acid contents in plant proteins have shown that careful combination in each individual meal is not at all required for vegetarians and vegans to reach the desired level of essential amino acids as long as their diets are varied and daily caloric requirements are met. In other words, combination can happen over a longer course of time.