PLANT PROTEINS

VARIETIES

LEGUMES Edible peas or beans (seeds) of a pod Good source of lysine Poor source of tryptophan and sulfur containing amino acids Examples - lima beans, navy beans, Soy beans – legume, contains tryptophan)

NUTS AND SEEDS Good source of tryptophan and sulfur containing amino acids Poor source of lysine Examples - peanuts, sesame seeds

CEREALS AND GRAINS Good source tryptophan, methionine and sulfur containing amino acids Poor source of lysine Examples - rice, whole grains, corn Corn - opposite qualities – good source of lysine, poor tryptophan and sulfur containing amino acids

SOY As oil, flour, soy fiber, milk, TVP, or tofu Dehulled beans Tofu - coagulated soy milk, make gel, firmness dependent on water content TVP - Flour, dried, flaked Fermented soybeans - soy sauce, miso, tempeh (similar to tofu - different bacteria) Soy concentrate - Defatted, soluble CHO removed, 70% protein Soy isolate - 90% protein

SOY BEAN OIL Pressed from beans Highest volume of vegetable oil in U. S. Used in margarine Soy flour - dehulled, beans, oil pressed out

COMPOSITION Beans and peas low in fat Peanuts and soybeans high fat, no cholesterol Rich in complex carbohydrates - raffinose and stachyose Rich in fiber - hypocholesterolemic, hypoglycemic Low moisture content

VITAMINS AND MINERALS Some iron and phosphorus Calcium - low absorption Better source of thiamin than meat

COOKING Gelatinizes starch Alters texture Improves flavor Increases availability of protein - coagulates protein Eliminates toxic substances from some Increase 2-3 times in size

COOKING Hard water lengthens cooking time Due to calcium and magnesium ions in hard water  interference with tenderizing React with pectic constituents Add soda to shorten cooking time Too much will make beans mushy and cause loss of thiamin

COOKING Add molasses  prolong time to make tender due to calcium content of molasses Add tomato  prolong time to make tender due to acid content Add molasses and tomato after beans have been partially cooked

SOAKING Raffinose and stachyose are water soluble Will come out of beans during soaking Discard water --> decreases discomfort from these complex carbohydrates Enzyme in A. Niger has been processed for addition to food and to decrease intestinal distress from high consumption of beans

STORAGE 6 month storage life at 13% moisture 2 years if moisture <10% (77F) Cool, dry storage Soaking to aid cooking Extended storage time makes them hard to cook

PROTEIN QUALITY Combine 2 or more sources to get complete protein Mutual supplementation or complimentary proteins