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You will have to take responsibility for doing your own research, and making your own decisions. All food items (unless otherwise noted) should be stored: a. clean (free of insects, and insect eggs) b. dry (low moisture content is generally better, except for certain root vegetables stored whole) c. cool (40 to 65 degrees Fahrenheit, which is 5 to 18 degrees Centigrade) d. well-sealed Protein, Carbs, and Fat are the three essential macronutrients needed by the human body. Stored foods should include good sources of Protein and Carbs and Fat. You will have to decide for yourself which foods, and how much of each food, to store. Carbs and Fat also provide necessary calories. Fat contains 8.84 calories per gram. White sugar contains 3.87 calories per gram. Complex carbs have over 4 calories per gram. Peanuts and soybeans (sometimes called soy nuts) are legumes, but their high protein and fat content makes them similar to nuts and seeds; see the article on nuts and seeds. Beans, peas, and lentils are generally high in protein, but low in fat. If you are going to supplement your stored food with food grown in a garden, you can easily grow beans, peas, lentils. However, these foods also store well and are inexpensive to buy. So you might want to buy dried beans, peas, lentils, and save your gardening space for other foods. Beans, peas, and lentils are high in protein, high in lysine, but usually have less than an ideal amount of methionine (and cystine). There are some notable exceptions to this rule (see below). Beans, peas, and lentils contain a number of different anti-nutritional factors, which are naturally occurring substances that inhibit the absorption or use of nutrition. http://foodquality.wfp.org/FoodNutritionalQuality/AntiNutritionalFactors/tabid/117/Default.aspx For this reason, beans, peas, and lentils should not be your main source of stored protein. But they are a suitable supplementary source of protein, when combined with grains. Information on which legumes are a complete protein from USDA nutrient database and www.bitterpoison.com (which analyzes the USDA database according to essential amino acids). Complete protein legumes: A protein source is listed here as complete, if it has all 9 essential amino acids, each with at least 90% of the ideal proportion of total protein, and it is relatively high in protein. Ideal amount of protein is based on the Institute of Medicine's Food and Nutrition Board's Dietary Reference Intakes http://www.bitterpoison.com/archive/complete-protein/ Canned beans generally have less protein than fresh or dried beans. Peas, split dried: 24.55% protein cooked: 8.34% protein Cowpeas, (blackeye, crowder, southern, catjiang) dried: 23.85% protein cooked: 8.13% protein Chickpeas (garbanzo beans, bengal gram) dried: 19.3% protein cooked: 8.86% protein Beans, kidney (red types are a little higher in methionine/cystine) dried: 23.58% protein cooked: 8.67% protein Yardlong beans, mature seeds dried: 24.33% protein cooked: 8.29% protein Winged beans, mature seeds dried: 29.65% protein cooked: 10.62% protein Pigeon peas (red gram) dried: 21.7% protein cooked: 6.76% protein Lima beans dried: 21.46% protein cooked: 7.8% protein Beans, navy (raw navy beans are a little lower in methionine/cystine) dried: 22.33% protein cooked: 8.23% protein Beans, pinto, mature seeds, cooked, boiled dried: 21.42% protein cooked: 9.01% protein Beans, black, mature seeds dried: 21.6% protein cooked: 8.86% protein Beans, cranberry (roman), mature seeds dried: 23.03% protein cooked: 9.34% protein Similar protein/amino acid profiles also found in: Beans, great northern, mature seeds Beans, french, mature seeds Beans, pink, mature seeds Beans, white, mature seeds Beans, yellow, mature seeds Nearly complete protein legumes: These legumes are high in protein, but have less than 90% of the ideal amount of methionine/cystine Adzuki beans dried: 19.87% protein cooked: 7.52% protein high in protein and essential amino acids, but less methionine/cystine than ideal (79% of ideal) highest amount of lysine as a percentage of protein (148% of ideal) good complementary food to most grains Sprouted lentils high in protein and essential amino acids, including methionine/cystine, but have little or no tryptophan. Lentils high in protein and essential amino acids, but less methionine/cystine than ideal (86% of ideal) Mung beans dried: 23.86% protein cooked: 7.02% protein methionine/cystine (83% of ideal) Incomplete protein legumes: These legumes are low in total protein, and some are also lacking in methionine/cystine. In general, the edible pod beans, including green beans, snow peas, etc., are low in the amount of protein as a percent of total food weight. Canned beans generally have less protein than dried or fresh. Peas, edible-podded methionine/cystine 61% of ideal cooked: 3.27% protein Yardlong beans, raw (pods) complete protein, but low in total protein cooked: 2.53% protein Refried beans, canned complete protein, but low in total protein canned traditional: 5.4% protein Snap beans, green or yellow lysine 94% of ideal; meth/cys 87% of ideal very low in protein; not a good complement to grains. raw: 1.82% protein cooked: 1.89% protein |