What is a Complete Protein?

             The term “complete protein” is a hot buzz word in the nutrition field.  But what does this actually mean?  Where are complete proteins found?  And why is it important to incorporate them into your diet?  I will answer all of these questions below!

But First, Amino Acids

           

To understand what a complete protein is, you first need to know that when we say “protein,” we are actually talking about a group of 20 different molecules called amino acids.  Different foods may have different types and numbers of amino acids. 

There are two types of amino acids: essential and nonessential. The nine essential amino acids are only found in food sources.  The remaining eleven amino acids are called nonessential amino acids because the body has the ability to produce them from essential amino acids.

Many proteins are considered incomplete which means they only contain a few of the essential amino acids.

So what is a complete protein?

Complete proteins are foods that contain all of the essential amino acids in one food.  Listed below are examples of complete and incomplete proteins.  

Complete Proteins	Incomplete Proteins
Meat Poultry Egg Milk Dairy Products Seafood Quinoa Soy	Nuts Beans Peas Grains and Vegetables

Why is this important?

Having all of the essential amino acids are important to make sure body functions run effectively, since amino acids are building blocks for many body tissues including bones and muscles. In addition, protein rich foods are also high in vitamins and minerals which are crucial to a variety of functions in the human body.

Not all foods contain all the essential amino acids. When we pair different foods with different amino acids together, we say these are complementary proteins.  Therefore, it is important to have a wide variety of protein rich food sources from meats, beans, legumes, and dairy products to ensure you have all amino acids.

Understanding the difference between complete and incomplete proteins is an especially important concept for vegetarians, vegans, and those allergic to soy.  As you can see, most complete proteins come from animal meats and animal products. Vegetarians and vegans should eat a wide array of plant proteins to make sure they obtain all the essential amino acids.

To help you add some plant-based complete protein into your diet, I’ve attached one of my favorite recipes below, which contains quinoa! It is vegetarian and vegan friendly to. I hope you enjoy it as much as I do!

Quinoa and Black Bean Salad

Recipe from The Whole Life Nutrition Cookbook: A Complete Nutritional and Cooking Guide for a Healthy Living.

Serves 4-5 people

2 cups quinoa

3 ½ cups water

pinch sea salt

1 cup cilantro

5 green onions, sliced

1 small jalapeño pepper, seeded and finely diced

1 small red bell pepper, diced small

2 cups cooked black beans

¼ cup extra virgin olive oil

½ cup fresh squeezed lime juice

1 teaspoon cumin

1 ½ teaspoons sea salt

1.     Rinse quinoa in a fine mesh strainer under warm running water.  Place the rinsed quinoa in a medium pot with the water and a pinch of sea salt.  Bring to a boil, then reduce heat to low, cover, and let simmer for about 20 minutes, or until all the water is absorbed.

2.     Remove cooked quinoa from pot, place in a large bowl and let cool.

3.     Combine olive oil, lime juice, cumin, and sea salt in a small bowl.  Whisk together and pour over cooled quinoa, toss well with a fork.

4.     Add cilantro, green onions, jalapeño pepper, red bell pepper and black beans and toss again.

TB

References:

1.     United States Food & Drug Administration. Protein. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/protein.html. Updated June 12, 2018. Accessed January 2, 2019.

2.     Segersten A, Malterre T. The Whole Life Nutrition Cookbook: Whole Foods Recipes for Personal and Planetary Health. 2^nd ed. Bellingham, WA: Whole Life Press; 2007.