The science behind meal combinations

Roti-sabzi, dal-chawal, sambar-rice, idly-sambar, mudde-sambar, dal-khichdi.

You have been eating these foods for generations now but have you ever stopped to think why we eat the way we eat? Our ancestors were geniuses in more ways than one. Let get into the science of it.

Proteins are made of amino acids. These amino acids are classified as essential and non-essential. While the non-essential ones are produced within our body, the essential ones need to be ingested through food. There are 9 essential amino acids which we require from food. These are – Lysine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

Now, the food we eat can be classified as either complete or incomplete protein. Foods which contain all 9 essential amino acids are called complete proteins. Ex: dairy products and non-vegetarian foods. Foods which do not contain all 9 essential amino acids are called incomplete proteins. Ex: dal, roti, rice (yes, rice also has protein!!)

For instance, rice lacks the amino acid lysine but is a good source of the other amino acids whereas dal lacks methionine but is a good source of the other amino acids as well. When we combine the two foods, we get to eat food which can be considered a complete protein!

But the story does not end here.

Combining foods with incomplete protein might not always be enough to meet your protein intake. But it is certainly sufficient to keep you healthy. These meal combinations give you good quality protein by providing all amino acids, but they do not always meet the quantities we require. This is why it is recommended to add few sources of complete protein in your diet as well like milk, curd, paneer, chicken or fish. Balancing your macros becomes a key point here (look for my older posts for better understanding!)

Adding to this, soya is the only plant based food which is a complete protein. People who choose to follow a vegan diet for ethical, cultural or health reasons can opt for this to meet their protein intake.

Besides all this, traditional Indian foods are one of the best in the world because the ingredients are not ultra-processed, they are naturally high in good fats and fibre and also a great source of antioxidants!

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