Amino acids in a plant-based diet
PercivalHackworth
Posts: 1,437 Member
Hi there,
as I recently dived into a vegan diet, I was bragging wit that picture
A friend made a excellent comment about the protein assimilation and amico acids profile. I did some research regarding adequate protein intakes for vegans. Until recently, most of the studies and informations about protein emphasized its consumption as they cautioned that vegetarians may easily become deficient in proteins and Vitamin B12 - explaining a rush on supplements or dairies amongst vegetarian people - brewers's yeast, miso, eggs, seeds, and combinations in order to ensure an abundant and "complete" protein intakes. The research I made showed me not only you end up bloated (ok my tests) but you also reduce the total of usable protein.
I think the cause of this concern is one misinformation that protein from plants are "incomplete" and defficient in certain amino-acids for humans. This information often leads to food combination - for instance a grain and a legume, making de facto the meal "complete" in amino acids. This information started to spread in the early part of the century when experiments were done on rats : it was discovered that rats developped on protein with amino acids patterns that animal products, such as cheese or eggs, present. At that time, it was then assumed the same pattern would be required for humans, thus a standard amino-acid profile has been established. That very same profile has been used for judging the lack of a "complete" profile for vegetable protein.
Recently the WHO has developped an updated standard - the PDCAAS in order to take into account human protein needs.
This standard not only validates plant protein as reliable sources, it may only help to calm down the mania and obsession surrounding the protein needs for humans. 40 years ago, extended experiments were conducted in order to measure more accurately protein requirements for humans instead of rats( Rose, W. C. (1957) The amino acid requirements of adult man. Nutr. Abstr. Rev. 27:631-667.) These tests showed that nearly all the complex carbohydrates such as the ones you could find in grains , potatoes or beans, have the adequate amino acid profile adequate for human needs.
In other words, when calories needs are satisfied by a single complex carbohydrate, protein needs are also fulfilled.
One another misinformation was about the essential amino acids ; for years it was claimed humans needed a certain proportion from the diet of the 10 ones beneficial for rats - we know today only 8 essential amino acids are required.
For instance rice provides all 8 essential amino-acids (See the 1969 study from Houston, Allis and Kohler : http://www.aaccnet.org/publications/cc/backissues/1969/Documents/Chem46_527.pdf)
Sometimes you also read that an essential amino acid is missing or low in a given food - but virtually, every unrefined food from either vegetable or animal kingdom not only present the 8 essential AA, but also the 21 recognized AA - so I think saying "missing" is innacurate, as "low" supposes the "complete" standard of "complete" protein based on animal products as the ideal for rats.
According to this standard the methionine-cystine couple is one of the lowest found in foods - thus being called a "limited" one. According to the LAA theory, the amount of protein available is limited by the level of the lowest one. By following this principle, that means if only 30% of our M-C couple is present into a food (based on the standard amino acid profile - EAAR or Estimated Amino Acid Requirement) then just 30% of the amounts of all the other amino acids present will be used by the body - I personally question that fact (the concept of LAA), since it has been proved that a pool of stored amino acids is available in the body to complement the amino acid profile of a recently ingested food (Guyton and Hall : Textbook of Medical Physiology ). Regarding our M-C couple, it remains considered as a LAA, while in fact that level is measured against a profile for rats, these last requiring a greater amount of that couple to sustain their full-body growth of hair (The metabolism of sulfur : http://www.jbc.org/content/123/1/203.full.pdf)
Now, what are the benefits of mixing grains and legumes, or even adding seeds in the diet : well they simply increase the amino acid spectrum - only in resemblance to a profile one may find in meat (usually two cups of grains for one cup of legumes. Actually, it could be usefull for defficient people, hypoglycemics, people under stress, recovering alcoholics, pregnant and lactating women, recent vegetarians or even very young children (beware CHO metabolism is not efficients in infants until 18-24 months).
For those who don't easily digest mixed grains and legumes, the foods can be alterated - legumes in one meal, grains in the other, the pool of stored AA will complement the profile.
As a recent vegan, people often ask me where I do get my proteins, I think most don't see them rationally, some sort of association seems to exist between healthiness and meat consumption (and strength). This search goes on, with the creation of chemically processed yeasts and other forms of micro-organisms - even if a simple vegetarian diet, based on whole grains sustains the human protein needs.
I think in such context (I'm not discussing personnal taste for meat
)the only advantage of meat consumption is the similar structure we find in animal and human cells, enhancing nutrients and cell exchange - providing the meat eater a sense of being well nurtured. That sense is actually not only brought by the amino-acids, but also by the minerals, fatty acids, enzymes, sugar and vitamin meats contains.
Small aparte
In Ayurvedic tradition, when meat is overconsumed, the remaining portion is a part which easily becomes a toxic mucoid substance known as "ama". Ama contributes to make one sluggish and attracted to stimulants such as coffee and sugar
Please consider this only as my research, and it is possible that I ommited some key factors in the amino acids and human needs :drinker:
Sources
- Healing With Whole Foods: Oriental Traditions and Modern Nutrition (Paul Pitchford)
- Plant Foods Have a Complete Amino Acid Composition (John McDougall)
http://circ.ahajournals.org/content/105/25/e197.full.pdf
- Biosyntheses : Amino Acids
http://www.biologie.uni-hamburg.de/b-online/e19/19e.htm
as I recently dived into a vegan diet, I was bragging wit that picture
A friend made a excellent comment about the protein assimilation and amico acids profile. I did some research regarding adequate protein intakes for vegans. Until recently, most of the studies and informations about protein emphasized its consumption as they cautioned that vegetarians may easily become deficient in proteins and Vitamin B12 - explaining a rush on supplements or dairies amongst vegetarian people - brewers's yeast, miso, eggs, seeds, and combinations in order to ensure an abundant and "complete" protein intakes. The research I made showed me not only you end up bloated (ok my tests) but you also reduce the total of usable protein.
I think the cause of this concern is one misinformation that protein from plants are "incomplete" and defficient in certain amino-acids for humans. This information often leads to food combination - for instance a grain and a legume, making de facto the meal "complete" in amino acids. This information started to spread in the early part of the century when experiments were done on rats : it was discovered that rats developped on protein with amino acids patterns that animal products, such as cheese or eggs, present. At that time, it was then assumed the same pattern would be required for humans, thus a standard amino-acid profile has been established. That very same profile has been used for judging the lack of a "complete" profile for vegetable protein.
Recently the WHO has developped an updated standard - the PDCAAS in order to take into account human protein needs.
Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on both the amino acid requirements of humans and their ability to digest it. The PDCAAS rating was adopted by the US Food and Drug Administration (FDA) and the Food and Agricultural Organization of the United Nations/World Health Organization (FAO/WHO) in 1993 as "the preferred 'best'" method to determine protein quality. These organizations have suggested that other methods for evaluating the quality of protein are inferior
This standard not only validates plant protein as reliable sources, it may only help to calm down the mania and obsession surrounding the protein needs for humans. 40 years ago, extended experiments were conducted in order to measure more accurately protein requirements for humans instead of rats( Rose, W. C. (1957) The amino acid requirements of adult man. Nutr. Abstr. Rev. 27:631-667.) These tests showed that nearly all the complex carbohydrates such as the ones you could find in grains , potatoes or beans, have the adequate amino acid profile adequate for human needs.
In other words, when calories needs are satisfied by a single complex carbohydrate, protein needs are also fulfilled.
One another misinformation was about the essential amino acids ; for years it was claimed humans needed a certain proportion from the diet of the 10 ones beneficial for rats - we know today only 8 essential amino acids are required.
For instance rice provides all 8 essential amino-acids (See the 1969 study from Houston, Allis and Kohler : http://www.aaccnet.org/publications/cc/backissues/1969/Documents/Chem46_527.pdf)
Sometimes you also read that an essential amino acid is missing or low in a given food - but virtually, every unrefined food from either vegetable or animal kingdom not only present the 8 essential AA, but also the 21 recognized AA - so I think saying "missing" is innacurate, as "low" supposes the "complete" standard of "complete" protein based on animal products as the ideal for rats.
According to this standard the methionine-cystine couple is one of the lowest found in foods - thus being called a "limited" one. According to the LAA theory, the amount of protein available is limited by the level of the lowest one. By following this principle, that means if only 30% of our M-C couple is present into a food (based on the standard amino acid profile - EAAR or Estimated Amino Acid Requirement) then just 30% of the amounts of all the other amino acids present will be used by the body - I personally question that fact (the concept of LAA), since it has been proved that a pool of stored amino acids is available in the body to complement the amino acid profile of a recently ingested food (Guyton and Hall : Textbook of Medical Physiology ). Regarding our M-C couple, it remains considered as a LAA, while in fact that level is measured against a profile for rats, these last requiring a greater amount of that couple to sustain their full-body growth of hair (The metabolism of sulfur : http://www.jbc.org/content/123/1/203.full.pdf)
Now, what are the benefits of mixing grains and legumes, or even adding seeds in the diet : well they simply increase the amino acid spectrum - only in resemblance to a profile one may find in meat (usually two cups of grains for one cup of legumes. Actually, it could be usefull for defficient people, hypoglycemics, people under stress, recovering alcoholics, pregnant and lactating women, recent vegetarians or even very young children (beware CHO metabolism is not efficients in infants until 18-24 months).
For those who don't easily digest mixed grains and legumes, the foods can be alterated - legumes in one meal, grains in the other, the pool of stored AA will complement the profile.
As a recent vegan, people often ask me where I do get my proteins, I think most don't see them rationally, some sort of association seems to exist between healthiness and meat consumption (and strength). This search goes on, with the creation of chemically processed yeasts and other forms of micro-organisms - even if a simple vegetarian diet, based on whole grains sustains the human protein needs.
I think in such context (I'm not discussing personnal taste for meat
)the only advantage of meat consumption is the similar structure we find in animal and human cells, enhancing nutrients and cell exchange - providing the meat eater a sense of being well nurtured. That sense is actually not only brought by the amino-acids, but also by the minerals, fatty acids, enzymes, sugar and vitamin meats contains.Small aparte
In Ayurvedic tradition, when meat is overconsumed, the remaining portion is a part which easily becomes a toxic mucoid substance known as "ama". Ama contributes to make one sluggish and attracted to stimulants such as coffee and sugar
Please consider this only as my research, and it is possible that I ommited some key factors in the amino acids and human needs :drinker:
Sources
- Healing With Whole Foods: Oriental Traditions and Modern Nutrition (Paul Pitchford)
- Plant Foods Have a Complete Amino Acid Composition (John McDougall)
http://circ.ahajournals.org/content/105/25/e197.full.pdf
- Biosyntheses : Amino Acids
http://www.biologie.uni-hamburg.de/b-online/e19/19e.htm
0
Replies
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You do realize that saturated fat has no effect on cholesterol, nor does dietary cholesterol have any effect on blood lipid panels right? That photo isn't fully accurate.0
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80% fat? that must be one horrible cut of steak0
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You do realize that saturated fat has no effect on cholesterol, nor does dietary cholesterol have any effect on blood lipid panels right? That photo isn't fully accurate.
Of course I do, as the post is not about that, it's about the profile of amino acids in a plant based diet (the picture IS inaccurate yes)0 -
Right? Point me in that direction when I'm in keto because the best i've found was ~20%. I missed that, nice pick up.80% fat? that must be one horrible cut of steak0 -
Beans help discharge hormones? Frrrrrpt.0
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I think you guys have noticed the post doesn't discuss at all the picture, and like I said, it is inaccurate 0
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Today is 1/10/2012... you couldn't find anything more recent? It's 9 actually, 10 for conditioned athletes.we know today only 8 essential amino acids are required.
For instance rice provides all 8 essential amino-acids (See the 1969 study from Houston, Allis and Kohler : http://www.aaccnet.org/publications/cc/backissues/1969/Documents/Chem46_527.pdf)
Because they derive their nutrient intake from fats and protein making glucose through gluconeogenesis since CHO intake isn't required to sustain human life. 2 cups of grains and a cup of legumes? Hellloooo diabetes.Now, what are the benefits of mixing grains and legumes, or even adding seeds in the diet : well they simply increase the amino acid spectrum - only in resemblance to a profile one may find in meat (usually two cups of grains for one cup of legumes. Actually, it could be usefull for defficient people, hypoglycemics, people under stress, recovering alcoholics, pregnant and lactating women, recent vegetarians or even very young children (beware CHO metabolism is not efficients in infants until 18-24 months).
I bet you give your infants honey too. Can you say botulism? They won't be able to
While contributing the ADM and Cargill's continual destruction of American grasslands,native wildlife and civilian population. Woah wait! chemically processed? I thought you guys were all organic loving and liked natural stuff. I was wrong.This search goes on, with the creation of chemically processed yeasts and other forms of micro-organisms - even if a simple vegetarian diet, based on whole grains sustains the human protein needs.
Well, you certainly sold me on the steak! By the way, looks like you need one too. Spelled "personal" wrong. I think you're lacking in fatty acids to coat the myelin sheaths of the brain cells that help you spell.I think in such context (I'm not discussing personnal taste for meat )the only advantage of meat consumption is the similar structure we find in animal and human cells, enhancing nutrients and cell exchange - providing the meat eater a sense of being well nurtured. That sense is actually not only brought by the amino-acids, but also by the minerals, fatty acids, enzymes, sugar and vitamin meats contains.0 -
Thanks, do you have any sources for that ?
Today is 1/10/2012... you couldn't find anything more recent? It's 9 actually, 10 for conditioned athletes.we know today only 8 essential amino acids are required.
For instance rice provides all 8 essential amino-acids (See the 1969 study from Houston, Allis and Kohler : http://www.aaccnet.org/publications/cc/backissues/1969/Documents/Chem46_527.pdf)
Sorry I don't catch the link between my claim and botulismNow, what are the benefits of mixing grains and legumes, or even adding seeds in the diet : well they simply increase the amino acid spectrum - only in resemblance to a profile one may find in meat (usually two cups of grains for one cup of legumes. Actually, it could be usefull for defficient people, hypoglycemics, people under stress, recovering alcoholics, pregnant and lactating women, recent vegetarians or even very young children (beware CHO metabolism is not efficients in infants until 18-24 months).
Because they derive their nutrient intake from fats and protein making glucose through gluconeogenesis since CHO intake isn't required to sustain human life. 2 cups of grains and a cup of legumes? Hellloooo diabetes.
I bet you give your infants honey too. Can you say botulism? They won't be able to
I myself don't support such, I just explain the tendency to use such in order to prevent such hypothetical defficiencyThis search goes on, with the creation of chemically processed yeasts and other forms of micro-organisms - even if a simple vegetarian diet, based on whole grains sustains the human protein needs.
While contributing the ADM and Cargill's continual destruction of American grasslands,native wildlife and civilian population. Woah wait! chemically processed? I thought you guys were all organic loving and liked natural stuff. I was wrong.
Well, you certainly sold me on the steak! By the way, looks like you need one too. Spelled "personal" wrong. I think you're lacking in fatty acids to coat the myelin sheaths of the brain cells that help you spell.I think in such context (I'm not discussing personnal taste for meat )the only advantage of meat consumption is the similar structure we find in animal and human cells, enhancing nutrients and cell exchange - providing the meat eater a sense of being well nurtured. That sense is actually not only brought by the amino-acids, but also by the minerals, fatty acids, enzymes, sugar and vitamin meats contains.
sorry I'm french, in french the word is "personnel" with two n. I guess I need to practice more, as my neurons seem deficient. Thank you Jester.0 -
Thanks, but...
what does that prove ?Essential amino acids
Approximately half of the 20 standard amino acids are called essential amino acids because they cannot be synthesized by the human body from other compounds through chemical reactions; instead, they must be taken in with food. In humans, the essential amino acids are lysine, isoleucine, phenylalanine, leucine, methionine, tryptophan, threonine, and valine. Arginine and histidine may also be classified as essential amino acids, though they are generally considered essential only in children, whose undeveloped metabolisms are unable to synthesize them. Thus, the number of essential amino acids in humans is variously listed as 8 or 10.
Regarding the ninth essential amino acid, I think you are referring to Rose's work, which showed that only histidine was essential for infants, making 8 essential AA for adults0 -
my utter-ly useless post on this cattle thread....enjoy...also why would you bother with a 80% lean cut are you making stalk?0 -
I don't believe that there is any single plant source that contains all the essential amino acids. If you do not consume all of the essential amino acids in any one day, protein synthesis will stop. You do not have to consume all of the essential amino acids in one sitting, but you do need all of them or else you gain nothing. This is one of the challenges of a plant based diet and where many fail.0
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I don't believe that there is any single plant source that contains all the essential amino acids. If you do not consume all of the essential amino acids in any one day, protein synthesis will stop. You do not have to consume all of the essential amino acids in one sitting, but you do need all of them or else you gain nothing. This is one of the challenges of a plant based diet and where many fail.
Quinoa is a complete protein, as is soy
that said, I'm a meat eater =P 0 -
Just had to point out that the it says 80% calories from fat, not 80% fat by volume.
Fat has 9 cal / g versus 4 for protein so that would be accurate for a steak that is 75% lean.
I have no opinion on the rest of the discussion, but felt compelled to point that out for some reason.
Carry on.0 -
I'm a vegetarian. I must also note that there are *9* essential AAs, not eight as you've so researched and stated (though who knows where you got eight, it's common knowledge that there are nine, at least in the vega*n community. Not really gonna pick on anything else, but hope than others will conduct their own research on this is they see fit.0
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wat a bull**** picture...0
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so im pretty sure the picture is misleading.... i didnt actually read the rest of the article because im too hung up on the damn picture!
ahahaha jk great information; if people weren't so blinded by their own beliefs then they would see this too
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I'm a vegetarian. I must also note that there are *9* essential AAs, not eight as you've so researched and stated (though who knows where you got eight, it's common knowledge that there are nine, at least in the vega*n community. Not really gonna pick on anything else, but hope than others will conduct their own research on this is they see fit.Essential amino acids
Approximately half of the 20 standard amino acids are called essential amino acids because they cannot be synthesized by the human body from other compounds through chemical reactions; instead, they must be taken in with food. In humans, the essential amino acids are lysine, isoleucine, phenylalanine, leucine, methionine, tryptophan, threonine, and valine. Arginine and histidine may also be classified as essential amino acids, though they are generally considered essential only in children, whose undeveloped metabolisms are unable to synthesize them. Thus, the number of essential amino acids in humans is variously listed as 8 or 10.
I wish people would read the rest of the damn comments before saying the same thing0 -
What are your trying to show me, or us ?
my utter-ly useless post on this cattle thread....enjoy...also why would you bother with a 80% lean cut are you making stalk?
Being or not vegan is not the point there I think.
This is the point of the whole post actually... I want to discuss that notion of complete profile. As I explained, a pool of AA make sure the synthesis still goes on if exogenous source of AA is missing.I don't believe that there is any single plant source that contains all the essential amino acids. If you do not consume all of the essential amino acids in any one day, protein synthesis will stop. You do not have to consume all of the essential amino acids in one sitting, but you do need all of them or else you gain nothing. This is one of the challenges of a plant based diet and where many fail.
I'd like to continue, as the common belief is vegetarian would suffer from defficiencies - as you know the protein ensure most of cellular functionalities (Genes expression, histones, enzymes, myosine, actine, etc...). But what are these defficiencies ?
In one another post I made about protein, I wrote :
# Catabolism with intakes deficiencies
- Anorexia
- Imbalanced diets
- Clinical operations
I have myself a couple of friends who are vegans for a couple of years, they are active, do sports, they don't look mentally ill - simply put, they look healthy to me. What could be the defficiencies ?
Usually, the first sign of defficiency is the use of amino-acids from organs, following that pattern, assuming a defficiency :
#1--- Body needs energy
#2--- It tries lactate/ pyruvate and glycerol
#3--- If it is not enough, it moves to energy production from amino-acids
#4--- It uses first the amino-acids from organs
#5---> You lower your immune system/ suffer from defficiencies
#6--- If it is not enough, it starts to breakdown proteins from the muscles
#7---> You lose muscles.
That last stage is simply put the famous muscle catabolism which is a concern for many of us. Do people who don't eat quinoa on a daily basis suffer from such ? Quinoa for instance doesn't seem to exist in Korea. Are all vegans athletes dead there ? Are they all and weak and not as good at meat eaters ?
I myself used to believe it would be harder to put lean mass following that diet - now that I think of, what would prevent myself from reaching this goal assuming the calories requirements are met ?
thanks 0 -
I'm a vegetarian. I must also note that there are *9* essential AAs, not eight as you've so researched and stated (though who knows where you got eight, it's common knowledge that there are nine, at least in the vega*n community. Not really gonna pick on anything else, but hope than others will conduct their own research on this is they see fit.
Only 8 for adults, technically, in fact if the diet provides the 8, the two others can be made
Histidine metabolismNutritionally, histidine is considered an essential amino acid in human infants. After reaching several years of age, humans begin to synthesize it (most likely in the intestinal micrflora) and it thus becomes a non-essential amino acid. Humans can obtain histidine through the breakdown of carnosine (a dipeptide containing histidine and beta-alanine) via the action of carnosine dipeptidase. Histidine is unique in that its biosynthesis is inherently linked to the pathways of nucleotide formation. The biosynthesis of histidine in adults begins with the condensation of ATP and PRPP (phosphoribosyl pyrophosphate) to form N-5-phosphoribosyl 1-pyrophosphate (phosphoribosyl-ATP). It is also worth noting that PRPP is the starting point for purine and pyrimidine biosynthesis. Subsequent histidine biosynthetic steps (from phosphoribosyl-ATP onwards) likely take place in the intestinal microflora0 -
I have no idea why people are getting their panties in a wad over this post as it seems reasonable enough. I think it is perfectly possible to get sufficient protein intake through a vegan / vegetarian diet without the need for supplementation.
However, I don't think that the concerns over B12 and taurine deficiencies are alarmist though:
http://ajcn.nutrition.org/content/78/1/3.full
Vegans in particular do need to be careful in this regard. I think the real issue is not so much the viability of a plant based diet as the zealotry of some vegans who omit essential elements of their diet due to trying to manically adhere to their beliefs.
<<<<<<<<< not a vegan
<<<<<<<<< can read0 -
I'm not getting my panties in a wad over the post as opinion, I'm just worried about much of the wrong information being posted as fact. Some people won't think to look any further to confirm the info.
The EAA thing.... it's nine... None of the sources (Note you quoted an encyclopedia entry that hasn't been updated in over a decade) I can find from recent science say eight EAA's is the magic number. They agree it's nine. Long term studies have shown that Histidine is, in fact, required in adults *and* children as an EAA. In the biological field, it is dangerous to use antiquated info as fact....
Both ways, all of these EAA's are available from many sources, vegetarian and not. Plenty of strict vegans get along just fine, and so do meat eaters. Everyone just needs to do what works for them.
Also, Toriaenator: I just restated it because it's a gross error that the OP insists on defending.0 -
The EAA thing.... it's nine... None of the sources (Note you quoted an encyclopedia entry that hasn't been updated in over a decade) I can find from recent science say eight EAA's is the magic number. They agree it's nine. Long term studies have shown that Histidine is, in fact, required in adults *and* children as an EAA. In the biological field, it is dangerous to use antiquated info as fact....
Fair enough. That is correct.
However, it does not negate the overall message of the OP - which is the viability of a plant based diet providing all the EAA necessary for health through food alone rather than supplementation.0 -
Quinoa is a complete protein, as is soy that said, I'm a meat eater =P
This is true and Im pretty sure I posted that. Only problem with quinoa is the seed encasing causes a lack of bioavailability because humans cant break down the cellulose surrounding all the stuff we want from it. Although it is a grain it may be alright for those afflicted with Celiacs but depends on the farmer. Oh, soy is the devil.
Anyone else ever notice in threads like these all the people who rock six pack abs and tapered physiques are the ones who call them BS? Interesting pattern.0 -
Quinoa is a complete protein, as is soy that said, I'm a meat eater =P
This is true and Im pretty sure I posted that. Only problem with quinoa is the seed encasing causes a lack of bioavailability because humans cant break down the cellulose surrounding all the stuff we want from it. Although it is a grain it may be alright for those afflicted with Celiacs but depends on the farmer. Oh, soy is the devil.
Anyone else ever notice in threads like these all the people who rock six pack abs and tapered physiques are the ones who call them BS? Interesting pattern.
That's why I sprout and soak all the grains, the problem is not only in quinoa, but most of the shelves which contain some enzymes inhibitors, reducing digestion and bioavailability.
and again..I don't see any link between those "six packs and tapered physiques" and the thread.0 -
Anyone else ever notice in threads like these all the people who rock six pack abs and tapered physiques are the ones who call them BS? Interesting pattern.
0 -
I'm not getting my panties in a wad over the post as opinion, I'm just worried about much of the wrong information being posted as fact. Some people won't think to look any further to confirm the info.
The EAA thing.... it's nine... None of the sources (Note you quoted an encyclopedia entry that hasn't been updated in over a decade) I can find from recent science say eight EAA's is the magic number. They agree it's nine. Long term studies have shown that Histidine is, in fact, required in adults *and* children as an EAA. In the biological field, it is dangerous to use antiquated info as fact....
Both ways, all of these EAA's are available from many sources, vegetarian and not. Plenty of strict vegans get along just fine, and so do meat eaters. Everyone just needs to do what works for them.
Also, Toriaenator: I just restated it because it's a gross error that the OP insists on defending.
thanks, you are right, I found that study, from 1975 :
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC301830/These observations indicate that histidine is an essential amino acid in normal and chronically uremic man. The absence of dietary histidine is associated with failure of normal erythropoiesis.0
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