What is the Difference Between Complete and Incomplete Proteins?

The difference between complete and incomplete proteins lies in the amount of essential amino acids they contain. Complete proteins have all nine essential amino acids that our bodies cannot naturally produce, while incomplete proteins may have some of the nine essential amino acids but not all of them.

Here are the main differences between complete and incomplete proteins:

• Sources: Complete proteins are primarily found in animal products such as beef, chicken, fish, turkey, eggs, and dairy. Incomplete proteins are generally found in plant-based foods like nuts, seeds, rice, beans, and grains. There are some exceptions, such as quinoa, buckwheat, soy, and hempseed, which are plant-based complete proteins.
• Amino Acids: Complete proteins contain all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Incomplete proteins may be low in one or more of these essential amino acids.
• Combining Incomplete Proteins: To get a complete protein from plant-based sources, it is recommended to combine different types of incomplete proteins, such as nuts, seeds, legumes, and whole grains, to ensure you are getting all nine essential amino acids.

It is not necessary to consume complete proteins at every meal; the goal should be to achieve a balance of essential amino acids throughout the day. A well-rounded diet that includes a variety of protein sources can provide all the necessary amino acids for optimal health.

Comparative Table: Complete vs Incomplete Proteins

The main difference between complete and incomplete proteins lies in the number of essential amino acids they contain. Complete proteins contain all nine essential amino acids that the body cannot produce on its own, while incomplete proteins lack one or more of these essential amino acids. Here is a table summarizing the differences between complete and incomplete proteins:

It is important to note that you don't need to eat complete proteins at every meal; instead, focus on getting a balance of essential amino acids over the course of the day. Incomplete proteins can be combined with other protein sources to form a complete amino acid profile. For example, a combination of rice and beans or whole grain bread and peanut butter can provide all nine essential amino acids.