Understanding Complete and Incomplete Proteins

What are Proteins?

Proteins are essential macronutrients composed of amino acids, which are regarded as “the building blocks of life.” They are essential in muscle building, tissue repair, enzyme production, and immune system support. In total, our body uses 20 different amino acids in our daily bodily functions. Our body can create some amino acids on its own! We categorize these 11 amino acids as “non-essential” because we can produce them without getting them from food. Whereas we categorize the other 9 amino acids as “essential” because we rely on getting them from our food. 

Complete Proteins

Complete proteins contain all 9 essential amino acids that the human body cannot produce on its own. These amino acids are essential for optimal health and must be obtained through food. Foods that provide complete proteins include:

1. Animal Sources:

• Meat (beef, pork, lamb)

• Poultry (chicken, turkey)

• Fish and seafood (salmon, tuna, shrimp)

• Eggs

• Dairy products (milk, cheese, yogurt)

2. Plant Sources:

• Quinoa

• Buckwheat

• Soy products (tofu, tempeh, edamame)

• Amaranth

Incomplete Proteins

Incomplete proteins lack one or more essential amino acids. However, by combining different incomplete protein sources, you can create a complete protein meal. Incomplete protein sources include:

1. Legumes and Pulses:

• Beans (black beans, kidney beans, chickpeas)

• Lentils

• Peas

2. Nuts and Seeds:

• Almonds

• Walnuts

• Chia seeds

• Sunflower seeds

3. Grains:

• Rice

• Wheat

• Oats

Tips for Creating Complete Proteins

1. Pair Incomplete Proteins: Combine different incomplete protein sources within a meal to create a complete protein. For example, beans and rice, or hummus (made from chickpeas) and whole-grain bread.

2. Variety is Key: Incorporate a variety of protein sources into your eating regimen to ensure you get all essential amino acids over time.

3. Supplementation: If following a vegetarian or vegan diet, consider supplementing with protein powders or amino acid supplements to ensure adequate intake of essential amino acids.

Understanding the difference between complete and incomplete proteins is essential for maintaining a balanced diet and meeting your body's protein needs. By incorporating a variety of protein sources into your meals, you can ensure you're getting all the essential amino acids necessary for optimal health and well-being. You and your dietitian can work together to ensure that you are meeting your protein needs.