How to obtain the same result of animals proteins using vegetable proteins?

[raphaelh42]

Hello

I thought that eating meat and lentils did provide the same proteins and same effects, then I heard about PDCAAS

Could you please suggest some mix/alliance of vegetable proteins to obtain the same result/quality of animals proteins?

Regards

[TheVat]

Pulses+grains usually will get you the 9 amino acids you need. E.g. lentils plus brown rice, or pintos plus a grain.  A few plants sources like quinoa and soy contain all 9.  But plant sources tend to be low or missing other nutrients, so you will likely need to get supplemental B12, zinc, and the DHA form of omega-3 FA (algal oil is a popular source for that).  As with many nutritional issues, "variety" is the basic answer.  

Personal side note:  pure veganism gradually made me feel wretched, and I found that a 5/2 approach was much better - five days vegan, two days wild caught pescaterian.  The reality is that most of us ordinary mortals are not trained nutritionists who can perfectly tailor a diet to our particular gut biome and absorption issues (if any).  Find animal protein that you are most comfortable with ethically and digestively - wild caught sardines are a good one for vegans to "bend" on, and they are easy to digest, as meats go.  And their carbon footprint is small.  

[raphaelh42]

Thank you very much TheVat