Protein is a part of every organ, cell and tissue in your body. According to the Harvard School of Public Health, millions of people in other countries do not get enough protein, yet most people in the United States get more protein in their daily diet than they need. Dietary protein sources fall into three categories, according to the amount of essential amino acids they provide. Those categories are complete, incomplete and complementary.
Complete Proteins
Complete proteins, also referred to as high-quality proteins, provide all of the essential amino acids. The best sources of complete protein are animal-based foods such as eggs, milk, cheese, fish, poultry and meat, according to the Centers for Disease Control and Prevention (CDC).
Incomplete and Complementary Proteins
Incomplete protein sources are low in one or more of the essential amino acids your body needs. Whole grains and some fruits and vegetables are examples of incomplete protein sources.
Complementary proteins are two or more incomplete protein sources that provide a sufficient amount of essential amino acids when combined. For example, dry beans or peas contain a higher amount of these amino acids. Dry beans and peas combined with rice, which contains lower amounts of amino acids, provides all the essential amino acids.
Soy Protein
According to the Harvard School of Public Health site, soybeans and soybean-based foods such as tofu and soy milk are good sources of protein. Soy proteins are also heart-healthy because they are low in saturated fat and high in polyunsaturated fat, minerals, vitamins and fiber. Tofu and soybeans are common vegetarian replacements for red meat; however, they should be eaten in moderation. Two to four servings per week is recommended.
Recommended Protein Intake
According to the CDC, protein should make up no more than 10 percent to 35 percent of your daily caloric intake. Eating more protein will not do much harm, but it might increase your total calorie intake and result in weight gain. People with kidney disease might have to watch or lower their protein intake. A diet that includes a variety of foods and complete proteins such as poultry, fish, skim or low-fat milk and lean red meat provides all the essential amino acids the body requires. Pay particular attention to how you are getting your protein, as some proteins are packaged with fat, such as pork and lamb or whole milk.
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