What is the difference between incomplete and complete proteins

A protein deficiency may occur because you are eating a lot of incomplete protein sources and not enough complete ones. Or because you are not getting enough of either. Your body needs ALL the amino acids, with the best combination having a mix of all the essential amino acids and some of the non-essential. The following is a basic list of the 9 essential amino acids that make certain foods a complete protein source, as well as the 11 equally important non-essential amino acids.

Proteins have hundreds of different functions, all of which are vital to whole-body wellness. You need a balance of both complete and incomplete proteins in order to thrive. The most common source of complete protein is from animal products such as meat, fish, poultry, seafood, milk, and eggs. These all contain a strong blend of essential amino acids, and several non-essential amino acids as well.

Some vegan or plant-based sources of complete protein include quinoa, soy, spirulina, and buckwheat. If you combine it with rice, which has high amounts of lysine, you can help to boost the protein quality of your meal.

Beans, peas, grains, nuts and seeds, vegetables, and spinach are all incomplete protein sources. Some good examples of this include peanut butter on whole-wheat bread, and rice and beans.

Leucine, valine, and isoleucine are the three BCAAs that you find in fitness supplements. BCAAs are not a complete protein source because they contain only 3 of the 9 essential amino acids. They are most often used to help stimulate muscle protein synthesis. While BCAAs are a popular supplement, current research suggests that they do not offer full support for building and repairing muscle like a complete protein can. Most companies that make collagen protein powders and BCAA supplements save money by not adding in all the essential amino acids.

Get Involved. Health Alerts: Coronavirus. Health Library. Flu Information. Nutrition Videos. Injury Prevention. Community Health Needs Assessment. Complete proteins have all the essential amino acids our bodies need. Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. But when it comes down to it, the type of protein you eat matters, too. Protein can be divided into two categories, complete and incomplete, based on its chemical structure.

Knowing the difference between complete and incomplete proteins will help you figure out how to get the right mix of this essential macronutrient. Amino acids are organic compounds that combine to form protein. Every amino acid plays an important role in building protein structures in the body.

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