There are two types of proteins, complete proteins, and incomplete proteins. If your main source of protein comes from animals, then it is likely you do not have to worry about being deficient in complete proteins. Vegan and vegetarians are most at risk of being deficient in complete proteins.
Let first break down what amino acids are. Amino acids are building blocks of protein that are needed for hormone synthesis, immune function, building muscle, and other vital processes in the body. Unlike nonessential amino acids, our bodies cannot make essential amino acids. We must obtain essential amino acids from our diet. This is why it is important we have enough complete proteins in our diet.
Complete proteins contain essential amino acids that our bodies need. Examples of these types of proteins are meat, poultry, fish, eggs, milk, and cheese. Two plant-based proteins are complete as well, quinoa and soy. The remaining plant-based proteins are considered incomplete proteins. These proteins lack one or more essential amino acids. However, it is possible to be vegan or vegetarian and get complete proteins. The best way to do this is by combining certain foods that provide your body with the essential amino acids. Legumes, nuts/seeds, and grains are great sources of protein! When combined, these proteins become complete and provide all nine essential amino acids.
Listed below are a few foods that are complete proteins:
- Black beans and rice
- Pasta and peas
- Whole wheat bread and peanut butter
- Hummus and pitas
- Barley and lentil soup
Nine essential amino acids:
- Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, histidine
