Macro partitioning
Processing and cooking methods that reduce antinutrients, denature proteins, and reduce food particle size improve dietary protein quality by increasing essential amino acid (EAA) digestibility and bioavailability.
Don't fear processing plant proteins. Cooking beans, lentils, and grains, or using protein isolates/powders, often makes the protein more digestible and bioavailable than eating them raw or in their whole, unprocessed form. This is especially important if you rely on plant-based proteins to meet your daily needs.
Practically, protein quality improves when using processing and cooking methods that reduce antinutrients, denature proteins, and reduce food particle size and structure.
Why this rating
The paper is a comprehensive review citing multiple studies on digestibility (TID, DIAAS) and metabolic activity (IAAO, NPPU), providing strong mechanistic evidence.
Source
Understanding Dietary Protein Quality: Digestible Indispensable Amino Acid Scores and Beyond
Joseph J. Matthews et al. · Journal of Nutrition · 2025
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →