Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, synthesizing hormones, and supporting immune function. It is vital for the formation of muscles, bones, skin, and blood. Additionally, proteins are made up of amino acids, which serve as the building blocks for various processes within the body.
Most individuals focus on consuming the right quantity of protein, but it is also important to ensure that you are eating the right type of protein. Not all proteins are created equal. You might have come across terms like complete protein and incomplete protein. What are the differences between the two? Should you focus only on consuming complete proteins? What are the food sources? Let's find out here.
Complete protein vs incomplete protein
Complete proteins contain all nine essential amino acids that the body cannot synthesize on its own. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
These are typically found in animal sources such as meat, fish, dairy products, and eggs.
On the other hand, incomplete proteins lack one or more of the essential amino acids. They are primarily found in plant-based foods, including most legumes, nuts, seeds, and grains.
How to get complete protein?
Your daily protein requirement depends on factors like age, gender, weight, levels of physical activity and current fitness level. Choosing protein sources majorly depends on dietary preferences and nutritional needs.
While non-vegetarians can receive all nine essential amino acids through various food sources, vegetarians must consume incomplete proteins in combination for adequate nutrition.
If you're a vegetarian or vegan, eat various proteins in the form of nuts, seeds, lentils, and whole grains so that you are forming complete proteins in your diet.
There are also a few sources of complete proteins for vegetarians including quinoa, soy products like tofu and tempeh, edamame, buckwheat and amaranth.
By incorporating a variety of these foods into their diet, vegetarians can easily meet their protein needs while ensuring they get all the essential amino acids necessary for overall health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
