We break down complete vs. incomplete proteins and what foods to eat for each.
What Is a Complete Protein?
Protein is made of individual amino acids, the building blocks of the nutrient.
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There are 20 total amino acids, 11 of which the body can produce on its own.
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Complete vs.
Incomplete Proteins
While complete proteins contain all nine essential amino acids, incomplete proteins only contain a few.
By eating complete protein foods, you get all nine in one go.
So, what to eat?
Some common plant-based complete proteins include:
Should Vegans Combine Incomplete Proteins?
There is some debate among experts over how best to accomplish this.
(Most plant-based eaters follow this method and show no symptoms of protein deficiencies.)
Others suggest eating complementary incomplete proteins, combining to form a complete protein within the same meal.
How Can Vegetarians Combine Protein?
Animal-based protein isn’t the only option out there!
Healthy options include:
How Much Protein Per Day Should We Eat?
However, its important not to get too bogged down by details.
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MedlinePlus,Dietary proteins.Accessed March 3, 2023.
Implications for daily protein distribution.J Int Soc Sports Nutr.
2018;15:10. doi:10.1186/s12970-018-0215-1
Harvard Medical School.
