Complete Proteins for Overall Health

The term "complete protein" often appears in the media, suggesting it is an important part of our diets. But do you really understand what a complete protein is? Our simple guide will clarify this for you and highlight the best food sources of complete protein.

It's crucial to recognize that there are many excellent protein sources for both meat eaters and vegetarians/vegans. However, this article will specifically focus on foods that are complete proteins by themselves, rather than general protein sources.

What are Complete Proteins?

Proteins are vital components of every cell, organ, and tissue in our bodies. Proteins are made up of amino acids.

Out of the 20 different amino acids, certain ones must be consumed since our bodies cannot produce them. These are the essential amino acids.¹

Protein sources fall into one of two categories based on the amino acids they contain:

• Complete protein sources provide all nine essential amino acids that our bodies cannot synthesize.
• Incomplete protein sources lack one or more of the essential amino acids. However, incomplete proteins can complement each other, meaning that consuming multiple incomplete protein sources can fulfill the requirement for all essential amino acids.²

Nine Essential Amino Acids

Below are the nine essential amino acids that our bodies cannot produce independently:³

1. Tryptophan

2. Methionine

3. Leucine

4. Threonine

5. Lysine

6. Phenylalanine

7. Histidine

8. Valine

9. Isoleucine

Where Can I Find Complete Proteins?

There are numerous food sources that qualify as complete proteins. Animal-based products are typically your best option for complete proteins. Most plant proteins, unfortunately, are incomplete, lacking sufficient amounts of one or more essential amino acids. However, there are also some excellent plant-based sources of other essential amino acids.

• Animal-Sourced Complete Proteins: Meat (from cows, pigs, poultry, or wild game), fish, milk, and eggs all contain significant levels of the nine essential amino acids.
• Other Plant-Based Sources of Complete Proteins: whole grains, legumes, nuts, spinach, broccoli, and mushrooms⁴

How Much Complete Protein Do I Need?

The Recommended Dietary Allowance (RDA) for daily protein intake is 46 grams for women and 56 grams for men.⁵ Protein should account for between 10-35% of your daily calories. However, these figures can vary based on your activity level and other dietary needs.

Concerning essential amino acids, a varied diet with adequate protein typically ensures sufficient intake.

There’s no need to overly concern yourself with complete protein intake as long as your diet is diverse. This is because you only need to consume adequate amounts of the essential amino acids each day, not at every meal.

A varied, plant-based diet should effortlessly provide your daily amino acids. For instance, rice and beans are two popular incomplete proteins that together supply all essential amino acids.

If you're concerned about potential nutritional gaps in your healthy diet, especially regarding protein, there's good news! Protein supplements are available to help fill these gaps. These range from whey protein powders to plant-based pea protein supplements. There are even specialty protein formulas tailored for seniors or those with specific dietary sensitivities.

Whatever your needs for complete protein nutrition, we've got you covered!

Always serving our customers,

Your friends at BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

____________________________________________________________________________________Sources

1. Amino Acids. Cleveland Clinic. Read source

2. The Difference Between Complete and Incomplete Proteins. WebMD. Read source

3. Amino Acids. MedlinePlus. Read source

4. Incomplete vs. Complete Protein. Everyday Health. Read source

5. How Much Protein? SCL Health. Read source

Updated 3/28/22