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Complete proteins contain all nine essential amino acids necessary for daily human consumption. Animal products such as meat, fish, and dairy are complete proteins, while plant-based sources include soy, buckwheat, and quinoa. Incomplete proteins can be combined to form a complete protein source, such as wheat bread and peanut butter or lentils and corn. It is important to consume the recommended amount of protein in a balanced diet, as excess protein can be harmful. Athletes and pregnant or lactating women may require more complete proteins but should still maintain a balanced diet.
Complete proteins are foods that contain all nine essential amino acids that make up proteins. There are at least 20 amino acids, but the nine considered essential for daily human consumption are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Foods with complete proteins, or a sufficient combination of incomplete proteins, should be consumed daily. The body needs to take in essential amino acids for healthy function each day, but it cannot produce them naturally.
Meat, fish, and poultry are complete animal proteins. Cheese, eggs, and milk are also animal products that are complete proteins. Examples of plant-based complete protein sources are soy, buckwheat, and quinoa. Protein from animal sources is much more easily absorbed by the body than plant sources, so vegetarians should take extra care to consume enough complete protein sources. The essential amino acids lysine and tryptophan are found primarily in animal proteins; however, soy is a plant protein option that contains all of the essential amino acids.
While a complete protein has all nine amino acids, an incomplete source has insufficient amounts or is missing one or more. Eating nutritiously combining incomplete proteins doesn’t have to be difficult. Incomplete proteins do not even have to be eaten at the same meal, as long as they are eaten every day. The body still digests them together in the short term.
There are many different possible mixtures of incomplete proteins that make up a complete protein source. For example, wheat on whole wheat bread combined with peanut butter creates a complete protein. A peanut butter sandwich with a glass of milk and an apple is often considered a healthy lunch, offering a complete source of protein, as well as a fruit and dairy option. Other popular complete protein mixes include rice and beans and oatmeal with nuts as in granola. A vegetarian dish could include lentils and corn, as these create a complete plant-based protein.
Getting enough complete protein throughout the day is not difficult, as long as you eat a balanced and nutritious diet. It is important to note that excess protein is not needed and can do more harm than good. The main goal is to consume the recommended amount of protein along with other essential foods each day in a balanced diet. Athletes and pregnant or lactating women often require more complete proteins than other people, but these amounts still need to be in balance with the rest of the diet.
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