Diet For A Small Planet & Complete Protein

Ballantine Books first published "Diet for a Small Planet," written by Frances Moore Lappé, in 1971. It features a diet that focuses on plant foods for protein sources and eliminates animal products. Early versions of the book explain the importance of combining plant foods to improve the quality of protein intake. In Lappé's 1981 edition of "Diet for a Small Planet," she renounced her stance on combining specific proteins and instead encouraged readers to simply focus on eating a variety of plant foods.

Function

Protein helps repair and build muscle mass. It also helps improve immunity and enhance recovery after exercise. Amino acids serve as the building blocks for complete proteins. Your body produces many of the amino acids necessary for healthy functioning. However, eight amino acids, referred to as essential amino acids, must be included in your diet because your body doesn't naturally synthesize them. Ensure adequate protein intake by including 46 to 56 g of protein a day in your diet, which will meet the daily recommended intake.

Sources

"Diet for a Small Planet" recommends plant foods for protein sources such as beans, peas, peanuts and sunflower seeds. Most plant foods contain various amounts of protein, such as legumes, which consist of approximately 27 percent protein, according to the International Vegetarian Union. Nuts, seeds and grains, which also serve as solid protein sources, contain 12 to 13 percent protein. Vegetarian and vegan diets, such as the diet presented in "Diet for a Small Planet," should incorporate beans, whole grains, soy products and nuts to meet protein intake guidelines.

Original Theory

Lappé theorized in early editions of "Diet for a Small Planet" that you must consume various combinations of plant foods at each meal to assist your body in creating complete proteins. For example, beans which are high in the amino acid lysine, might be consumed with grains, which contain low levels of lysine. Combining foods at each meal or consuming foods with complementary amino acids each day might help achieve a better amino acid balance, Lappé speculated.

Significance

Lappé points to numerous reasons to consume plant proteins in lieu of proteins from animal sources. Plant foods might be more cost efficient than animal sources and meat production can be wasteful and inhumane, Lappé reports. Nearly two-thirds of American agricultural exports serve as feed for cattle, which may negatively impact world hunger issues. Plant-based diets may also have environmental benefits. For example, 1 lb. of beef requires the use of 16 lbs. of grain, 2,500 gal. of water and 20,000 Kcal of fossil fuel, reports the University of Cincinnati Clemont College Biology Department, which may not serve as the most efficient ecological choices.

Considerations

Vegetarian and vegan diets can supply all proteins necessary for growth and maintenance, according to the USDA. Contrary to information in early versions of "Diet for a Small Planet," you do not need to combine protein sources at the same meal to ensure adequate protein intake. Focus instead on consuming a variety of foods and meeting your daily caloric intake.