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What is the difference between complete and incomplete protein sources?

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Proteins are essential nutrients that your body needs to build and repair tissues, make enzymes and hormones, and support your immune system. But not all proteins are created equal. Depending on their amino acid composition, proteins can be classified as complete or incomplete sources. What does this mean, and how does it affect your health and diet? In this article, you will learn the basics of protein structure and function, the difference between complete and incomplete protein sources, and some tips on how to combine them to meet your daily needs.

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Complete vs. incomplete proteins:

Complete protein sources, like animal products and soy, have all nine essential amino acids. Incomplete ones, typically plants, need pairing to form a complete profile.
Combining for completeness:

You can create a complete amino acid profile by combining incomplete proteins like rice and beans throughout your day, ensuring your body gets all it needs without meat.

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1 Protein Structure and Function

Proteins are made of smaller units called amino acids, which are linked together by peptide bonds to form chains. There are 20 different amino acids that your body can use to make proteins, but nine of them are considered essential, meaning that you must get them from your diet because your body cannot synthesize them. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The other 11 amino acids are non-essential, meaning that your body can make them from other sources. The order and number of amino acids in a protein chain determine its shape, function, and interactions with other molecules.

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Arun Singh Songara

CEO- Songara all Ayurvedic, An Influencer, Motivator, Career Coach, Life Coach, Meditation Coach, Dy Ayurveda and Yoga, Dy Naturopath, Pharma Professional
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Complete protein sources contain all nine essential amino acids in sufficient amounts to meet the body's needs, include: Animal products, such as meat, poultry, fish, eggs, and dairy products Soy products, such as tofu, tempeh, and edamame Incomplete protein sources, on the other hand, lack one or more essential amino acids, include: Plant-based foods, such as legumes (beans, lentils, peas), nuts, seeds, and whole grains While incomplete protein sources may not provide all essential amino acids in a single serving, combining them throughout the day can ensure that the body receives all the necessary amino acids for optimal health. For instance, pairing rice and beans, two incomplete protein sources, provides a complete protein profile.

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2 Complete Protein Sources

A complete protein source is one that contains all nine essential amino acids in adequate amounts for your body to use. Animal-based foods, such as meat, poultry, fish, eggs, milk, cheese, and yogurt, are usually complete protein sources. Some plant-based foods, such as soy, quinoa, buckwheat, hemp, and chia seeds, are also complete protein sources. Complete protein sources are important for your health because they provide the building blocks for your muscles, organs, skin, hair, nails, hormones, antibodies, and enzymes.

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3 Incomplete Protein Sources

An incomplete protein source is one that lacks or has low levels of one or more essential amino acids. Most plant-based foods, such as beans, lentils, nuts, seeds, grains, and vegetables, are incomplete protein sources. For example, beans are low in methionine, while grains are low in lysine. Incomplete protein sources are still valuable for your health because they provide other nutrients, such as fiber, vitamins, minerals, and antioxidants. However, you need to combine them with other foods to get all the essential amino acids that your body needs.

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4 Complementary Protein Sources

Complementary protein sources are two or more incomplete protein sources that together provide all nine essential amino acids. For example, beans and rice, peanut butter and bread, hummus and pita, and corn and beans are examples of complementary protein sources. You do not need to eat complementary protein sources in the same meal, as long as you eat a variety of foods throughout the day. Complementary protein sources are a great way to increase your protein intake and diversity without relying on animal products.

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5 Protein Quality and Digestibility

Protein quality and digestibility are two factors that affect how well your body can use the protein that you eat. Protein quality refers to the amino acid profile and the biological value of a protein source, which measures how efficiently your body can convert it into its own proteins. Animal-based foods have higher protein quality and biological value than plant-based foods, because they have a more similar amino acid profile to your body's proteins. Protein digestibility refers to how easily your body can break down and absorb the protein that you eat. Animal-based foods have higher protein digestibility than plant-based foods, because they have less fiber and anti-nutrients that can interfere with digestion and absorption.

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Rudy Ham-Zhu

?? Biotech & Foodtech Leader | 3x ex-Global 500 companies | 2 x TEDx speaker, Techstars '24, Top Voice LinkedIn | Tech Entrepreneur & Consultant ??
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There is a measurement called PDCAAS or Protein Digestibility Corrected Amino Acid Score. Although not without controversy, this is a very understood method to calculate protein quality. Milk proteins are in the 1 range, whereas what is in the 0.4 range, for example.

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6 Protein Recommendations and Sources

The amount of protein that you need depends on your age, weight, activity level, and health goals. According to the Dietary Reference Intake (DRI), adults should aim for 0.8 grams per kilogram of body weight per day. To meet your protein needs, you can eat a balanced diet that includes a variety of foods from both animal and plant sources. Examples of high-protein foods include chicken breast, tuna, eggs, Greek yogurt, cottage cheese, soybeans, tofu, quinoa, lentils, and almonds. Protein is an essential nutrient that supports your health and well-being. Knowing the difference between complete and incomplete protein sources and how to combine them to get all the essential amino acids will help you optimize your protein intake while enjoying delicious and nutritious meals.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Rudy Ham-Zhu

?? Biotech & Foodtech Leader | 3x ex-Global 500 companies | 2 x TEDx speaker, Techstars '24, Top Voice LinkedIn | Tech Entrepreneur & Consultant ??
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With a few exceptions, people in western countries do not typically have protein deficiency in their diet. Although I am not a nutritionist, I'd be worried about other important and overlooked nutrients or avoid excesses. Western diet typically has high sugar, high fats, high sodium, but low in fiber.

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What is the difference between complete and incomplete protein sources?

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2

3

4

5

6

7

1 Protein Structure and Function

2 Complete Protein Sources

3 Incomplete Protein Sources

4 Complementary Protein Sources

5 Protein Quality and Digestibility

6 Protein Recommendations and Sources

7 Here’s what else to consider

Food Science

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What is the difference between complete and incomplete protein sources?

1

2

3

4

5

6

7

1 Protein Structure and Function

2 Complete Protein Sources

3 Incomplete Protein Sources

4 Complementary Protein Sources

5 Protein Quality and Digestibility

6 Protein Recommendations and Sources

7 Here’s what else to consider

Food Science

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