Complete protein
From Wikipedia, the free encyclopedia
A complete protein (or whole protein) is a protein that contains all of the essential amino acids to humans and most animals. [1]
Some non-animal, complete proteins can be obtained through certain plants, such as soya, 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, which contrary to popular belief do not need to be combined (see: Protein combining).
[edit] Sources of complete protein
- All animal proteins are complete, including meat, poultry, seafood, eggs, and dairy.[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] Notes
- ^ 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.
- ^ Quinoa: An emerging "new" crop with potential for CELSS (NASA Technical Paper 3422) (PDF document). NASA (November 2003). Retrieved on 2006-10-28.
- ^ Vegetarian eating. Better Health Channel (November 2005).
