Protein is a vital part of the human diet, as most Americans know, but there are actually two types of protein you need to be aware of. Complete proteins -- also referred to as "high-quality" proteins -- contain all 20 amino acids that make up the building blocks of all proteins. Incomplete proteins are the other type of protein, and this type contains fewer than 20 amino acids. Complete protein comes primarily from animal sources, while incomplete protein comes for plant-based food sources.
Amino Acids
Amino acids are the building blocks of protein, and there are a total of nine essential amino acids. The other 11 amino acids are referred to as nonessential amino acids. Essential amino acids are those that the human body cannot produce itself, so these amino acids must be obtained through food. Complete protein sources supply all 20 amino acids, while incomplete proteins do not. However, this doesn't mean incomplete proteins are not a healthy food choice; it just means you need to eat the right combination of them.
Dietary Sources
Dietary sources of incomplete protein include nuts, seeds, legumes, grains, oats and other plant-based protein sources. Very few plant-based protein sources contain all nine amino acids, according to Columbia University Health Services. Soy and quinoa are two examples of plant-based complete protein sources. Since incomplete protein sources are plant-based, they tend to be lower in saturated fat compared to complete protein sources, such as red meat, pork, poultry and eggs. So, incomplete protein sources are good choices for a heart healthy diet.
Complementary Proteins
Two or more incomplete protein sources can be combined to form a complete protein source. A few examples of this include peanut butter/toast, rice/beans and humus, which is chickpeas and sesame paste mixed together. Use the following combinations to ensure you are getting all nine essential amino acids when consuming incomplete protein food sources: combine grains and seeds, grains with nuts/seeds or legumes with nuts/seeds.
Protein RDA
The Recommended Dietary Allowance for protein, according to the Centers for Disease Control and Prevention, is 46 g per day for adult women and 56 g per day for adult men. The CDC also mentions that consuming as much as 35 percent of your daily calories as protein can be healthy for active people looking to build muscle or improve muscle tone. Combining two incomplete protein sources to make a complete protein source can really run-up your total daily protein intake, so be sure not to go well beyond the CDC's recommendation unless instructed to do so by your doctor.
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