The National Soybean Research Laboratory designates soybeans the only common plant food containing complete protein. In fact, unlike other beans and peas in the legume family, 35 to 38 percent of the calories in soybeans come from protein. As a source of complete protein, soybeans serve as a healthier alternative to other protein sources that also contain high amounts of saturated fats, like meat.
Role of Protein
Protein is one of three macronutrients -- the nutrients the body needs in large amounts. Every cell in the body contains proteins, according to MedLine Plus. The body needs proteins to build muscle, repair damaged cells and act as enzymes in the chemical reactions throughout the body. Like all protein, dietary protein consists of individual amino acids that bind together. Once you ingest dietary protein, your body breaks it down into the individual amino acids and uses them to build the thousands of different proteins the body needs.
Complete Vs. Incomplete
The terms "complete" and "incomplete" proteins refer to which amino acids the protein contains. The human body needs 20 different amino acids in order to function. The body can produce 11 of these 20 amino acids, leaving nine that must be consumed in foods, known as the essential amino acids. Foods that contain all nine essential amino acids are classified as complete proteins while those that fail to provide all nine are known as incomplete.
Sources of Complete Protein
Foods derived from animals, like meat, eggs and dairy products, serve as the best sources of protein, because they all contain complete protein. Most plant-derived foods, including nuts, beans, peas and grains contain incomplete protein. Consuming several incomplete protein sources throughout the day can provide all of the essential amino acids, making them complementary proteins. Soybeans are the one known plant source of complete protein. Those who cannot or choose not to consume meat or dairy products can therefore use soy as their protein source.
Advantage of Soy Protein
Consuming soy as a source of protein provides an advantage over the traditional animal-derived sources of complete protein. Animal sources of protein also contain a significant amount of fat, much of which is saturated. Saturated fat increases blood cholesterol levels, which raises your risk for developing heart disease. The American Heart Association recommends limiting your saturated fat intake to less than 7 percent of your total calorie intake. Although soy foods contain fat, the majority of the fat is polyunsaturated. This type of fat actually helps lower blood cholesterol levels, especially when consumed in place of saturated fat sources.
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