Most Americans get all of the protein they need to stay healthy. Women need 46 g of protein per day, and men need 56 g, according to the Centers for Disease Control and Prevention. These needs can be met by consuming either or both of the two types of protein: complete and incomplete proteins.
Complete Protein
Proteins are made of different combinations of 20 amino acids. Your body can produce all of these amino acids from the eight essential amino acids. Complete protein foods are those that contain all eight of the essential amino acids in sufficient amounts. Sources of complete protein are mainly animal-based, including eggs, meat, poultry and dairy foods. Quinoa and soybeans are plant sources of complete proteins.
Incomplete Protein
Incomplete proteins lack sufficient amounts of one or more of the essential amino acids. Whole grains, legumes, nuts and seeds provide incomplete protein, as do some vegetables. Eating a variety of different foods containing incomplete proteins can help you to meet all of your amino acid requirements.
Complementary Protein
Pairing foods with incomplete proteins that are missing different amino acids can help you get all the amino acids necessary to form complete proteins. These food pairings are called complementary proteins. Complementary protein pairs include any incomplete protein with a small amount of complete protein, or pairing legumes with whole grains, legumes with nuts or seeds with whole grains.
Considerations
Complementary protein sources should be consumed in the same day but need not be consumed at the same meal. Although it takes a bit of planning to get your protein mainly from incomplete proteins, these protein sources tend to be healthier than complete proteins, which often contain saturated fat and cholesterol.
References
- Centers for Disease Control and Prevention; Protein; February 2011
- Iowa State University Extension; Protein; March 2011
- Medline Plus; Protein in Diet; July 2009
- Columbia University Health Services; Complete and Incomplete Proteins in Grains and Vegetables; August 8, 2003
- Clermont College; Complementary Protein and Diet; J. Stein Carter; 1996
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