what is a vegetarian example of a complete protein?
http://www.livestrong.com/article/27639-examples-complete-protein-foods/
A complete protein is a source of protein that contains all the essential amino acids required by the human body. While most complete proteins come from animal sources, there are also several vegetarian options available. One example of a vegetarian source of complete protein is quinoa.
To find vegetarian examples of complete proteins, you can follow these steps:
1. Identify plant-based protein sources: Start by looking for plant-based foods that are rich in protein. Legumes (such as lentils, beans, and chickpeas), soy products (such as tofu and tempeh), quinoa, hemp seeds, chia seeds, and certain grains (such as amaranth and buckwheat) are all excellent sources of protein.
2. Assess amino acid profile: Once you have identified plant-based protein sources, you need to evaluate their amino acid composition. To be considered a complete protein, a food source should contain all nine essential amino acids in adequate amounts.
3. Combine complementary proteins: Some plant-based protein sources may be lacking in one or more essential amino acids. However, you can easily overcome this by combining different plant-based protein sources to create a complete protein. For example, legumes combined with grains (e.g., rice and beans) form a complete protein.
Other examples of vegetarian complete proteins include:
- Buckwheat with lentils
- Tofu with quinoa
- Peanut butter on whole grain bread
- Rice and beans
- Chia seeds mixed with soy milk
By incorporating a variety of plant-based protein sources and combining them strategically, you can ensure a well-rounded, vegetarian diet that provides all the essential amino acids your body needs.