Complete protein

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A complete protein or whole protein is a protein that contains all amino acids, most notably the nine essential amino acids to humans and most animals, in ratios appropriate to the body.[1]

Some non-animal, complete proteins can be obtained through certain plants, such as soy, hempseed, amaranth, buckwheat, and quinoa, as well as animal byproducts such as milk, cheese, whey, and eggs.

A variety of complete proteins in the diet are an ideal way of assuring that the body's amino acid needs are met. Complete proteins are not necessary for this however. Essential amino acids can be obtained on their own from various plant proteins. This requires monitoring, however, to assure that every essential amino acid is obtained in proper amounts from a variety of plants, which usually contain less protein than complete amino acid products. This is a concern to be monitored for those undergoing a vegetarian and especially a vegan diet. Combinations of legumes and grains make complete proteins equivalent to animal proteins.

[edit] Sources of complete protein

  • All animal proteins are complete, including meat, poultry, seafood, eggs, and sperm.[1]
  • Although most vegetable proteins are deficient in one or more essential amino acids, a few have amino acid ratios that make them complete or nearly so. These foods include spirulina, quinoa[2], soy, buckwheat, and amaranth.

Incomplete vegetable proteins can be combined to include all essential amino acids. For example, beans can be combined with either rice or corn (maize) to produce a complete protein.[1] Recent research shows these combinations can be made at any time during the day, meaning foods do not need to be combined at a single meal.[3]

[edit] Protein quality

Incomplete and complete proteins differ in protein quality. Higher quality proteins have a higher Biological Value (BV) such as egg at 100 BV compared to soy at 74. A higher BV is more usable than a lower BV for essential protein necessary to meet nutritional human requirements and muscle growth.[4][5][6][7][8][9][10]

[edit] Notes

  1. ^ a b c "Protein in diet". Medline Plus Medical Encyclopedia. (September 2, 2003). U.S. National Library of Medicine and National Institute of Health. Retrieved on 2006-10-28.
  2. ^ Quinoa: An emerging "new" crop with potential for CELSS (NASA Technical Paper 3422) (PDF document). NASA (November 2003). Retrieved on 2006-10-28.
  3. ^ Vegetarian eating. Better Health Channel (November 2005).
  4. ^ CoryHolly.com - Articles - Whey and Soy Protein Article
  5. ^ Optimum Sports Nutrition: Your Competitive Edge, A Complete Nutritional Guide For Optimizing Athletic Performance; 1993, by Dr. Michael Colgan
  6. ^ E. Renner, “Milk and Dairy Products in Human Nutrition,” Munich, Germany, 1983.
  7. ^ The Great Animal Versus Vegetable Protein Debate What Is The Best Protein For Muscle Growth?
  8. ^ The Use Of Biological Value Of A Protein In Evaluting Its Quality For Human Requirments
  9. ^ Nutritional Evaluation of Protein Foods
  10. ^ Turning Up The Heat Newsletter: Evaluating the Quality of Common Protein Sources by Cheri A. Lynn.
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