What is a complete protein?

A complete protein is a type of protein that contains all essential amino acids in sufficient quantities. Essential amino acids are those that the body cannot produce on its own and must be obtained through the diet.

To determine whether a protein is complete, you need to know the amino acid composition of the protein. This can usually be found in nutritional databases or on the packaging of food products.

Here's how you can check if a protein is complete:

1. Identify the essential amino acids: The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

2. Compare the amino acid profile: Look for the presence and quantity of each of the essential amino acids in the protein. The amounts should be sufficient to meet the recommended daily intake of these amino acids.

3. Assess the protein quality: Some proteins may have lower levels of certain essential amino acids, but if they are combined with other protein sources that complement these deficiencies, they can still be considered complete proteins. This is known as protein complementation.

4. Examples of complete protein sources: Animal-based foods such as meat, poultry, fish, eggs, and dairy products are usually complete proteins. Plant-based complete protein sources include quinoa, soy products (such as tofu and tempeh), buckwheat, hemp seeds, and chia seeds.

Remember that it's important to consume a variety of protein sources from both animal and plant-based foods to ensure you get all the essential amino acids your body needs.