Proteins are comprised of building blocks known as amino acids. Our body produces amino acids naturally yet requires 9 specific aminos acids to be obtained through our diet. These 9 amino acids are referred to as "essential" amino acids and are what comprise "complete proteins". The amino acids produced naturally by the body are referred to as incomplete proteins.
Complete Protein
A complete protein is food that provides all 9 of the essential amino acids which are NOT produced by the body. for a food source to be considered a complete protein it must contain all 9 of the amino acids not produced by the body. Complete proteins are generally found in animal sources such as meats, poultry, fish, milk, eggs, and cheese. Soybeans are the only plant-based complete protein, containing all 9 of the essential amino acids. The nine essential amino acids are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. The 3 essential amino acids known as Branched Chained Amino Acids or "anabolic" amino acids are specifically Leucine, Isoleucine and Valine. I will discuss these three specific aminos in a future blog.
Incomplete Protein
Incomplete protein is a food that is missing or low in one or more of the essential amino acids listed above. Incomplete proteins are generally grains, fruits, vegetables, nuts, and seeds.
This does not mean you have too consume high amounts of animal product in order to receive the complete protein needed to build and repair muscle tissue, speed up your metabolism etc. Plant based proteins when combined can provide all 9 essential amino acids to make up a complete protein. Plant based proteins are not lower quality than meat as well! In fact, vegetarian diets have been associated with better health, lower risk of heart disease, blood pressure, cholesterol and type 2 diabetes. Another benefit of minimizing consuming your amino acids from animal sources is you will be ingesting less growth hormone and antibiotics given to animals in order to prepare them for market.
Here is a list of foods considered incomplete proteins on their own but when combined with other food(s) comprise all 9 essential amino acids to make a complete protein;
Rice and beans
Peanut butter on whole wheat bread
Mac n’ cheese
Rice and lentil curry
Tofu and millet
Bean and barley soup
Wheat-soy bread
Cornbread and black eyed peas
Hummus and pita bread
Yogurt and nuts
*Some information compiled from myfitnesspal.com