We all know that we should be eating enough protein, but did you know that your body may not be able to use all of the protein you consume?
Let’s talk about incomplete versus complete proteins. Complete proteins have all nine essential amino acids. All animal proteins are complete, as well as some whole grains like quinoa and buckwheat. However, many vegetarian sources of protein such as nuts, seeds, and beans are incomplete sources of protein, meaning they lack some of the nine essential acids and are not able to be utilized by your body as a protein source.
Thankfully there is an easy fix for these incomplete protein sources. Many of them become complete if paired with another protein, for example eating rice with beans, peanut butter with whole grain bread, or pasta with peas.
A common incomplete protein source that I often see debate over is collagen. Collagen lacks the essential amino acids tryptophan and therefore is not a complete source on its own. Many feel that it is misleading to sell collagen as a “protein supplement” when it is not a complete source of protein. However, this is easily remedied by pairing collagen with a food containing tryptophan, found in dairy, nuts, seeds, whole grains, and beans. So, next time you find yourself reaching for some collagen, try stirring it into some yogurt, adding it to your protein shake, or including it in some homemade peanut butter energy balls.
Here’s some recipes for more ideas:
“The Complete Protein Foods List And Facts | Piedmont Healthcare.” Piedmont Healthcare | Real Change Lives Here, https://www.piedmont.org/living-real-change/what-is-a-complete-protein
“Complete vs. Incomplete Proteins: What’s the Difference?” WebMD, WebMD, 6AD, https://www.webmd.com/diet/difference-between-complete-and-incomplete-proteins.
Shereen. “Complete Protein Combinations for Vegans.” Verywell Fit, Verywell Fit, 12 Nov. 2005, https://www.verywellfit.com/vegan-protein-combinations-2506396.
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