Aging-related inflammation is not universal across human populations

Beans and nuts for protein?

You're aware of how many more grams of food you need with legumes to have the same proteins as a tiny slice of meat?

Protein per 100g of meat (let's say beef): ~26g

Protein per 100g of soy beans: ~40g raw, ~30g cooked

PDCAAS for beef (Protein Digestibility Corrected Amino Acid Score): 0.92

PDCAAS for soy: 0.91

Approximately no additional grams, if you pick the right legumes.

Sources:

https://en.wikipedia.org/wiki/Protein_quality

https://en.wikipedia.org/wiki/Soybean

https://en.wikipedia.org/wiki/Beef

Interesting. Beef is overall more nutritious and tastier anyway, albeit much more expensive.

But in practice don't most people mean tofu when talking about soy beans for protein? That tends to come out at 10-13g per 100g. Same for cooked cans of soy/edamme beans and most other canned lentils/pulses? I've never seens 30g per 100g for cooked canned beans in reality.

I eat a high protein, vegetarian diet optimised for lifting weights, and "Approximately no additional grams, if you pick the right legumes." doesn't really add up for me. For the main sources of protein I usually try to eat daily:

Tofu 400g; eggs 3 large; cottage cheese (low-fat) 300g; greek yoghurt (0% fat) 250g; beans/lentils (mixed) 1-3 cans;

and then also supplement with whey protein powder to get to my daily protein target (~150g). To get there with just legumes I'd need to consume 15 cans of cooked lentils (i.e. not achieveable in reality).

what weight of beans/lentils per can?

Use extra firm tofu. Trader Joe’s has a good one. A 450g pack has 70g protein, about the same protein per calorie as steak.

Tempeh, seitan (gluten), and TVP are the other protein dense staples of a plant based diet.

They are just alien to Americans.

Beef is dense in some nutrients but it certainly is not more nutrient dense in general. Plugging food into cronometer.com should be mandatory in HN nutrition discussions.

Sorry yes, I'm in the UK and lentils/beans commonly come pre-cooked in 400g cans which usually equates to around 240g drained weight. E.g. https://www.tesco.com/groceries/en-GB/products/262490576

Soy beans pre-cooked in cans don't exist in the UK.

I also eat those yes. Something I don't see mentioned for a high protein diet often is gram flour. 22g protein per 100g and can be made into socca very quickly and easily with just water and small amount of oil.

thanks.

I don't know if you have checked out black gram, aka urad dal or urid dal. It is used with rice in the batter for idli and dosa in a 1:3 ratio.

high in protein.

https://en.m.wikipedia.org/wiki/Vigna_mungo