DIFFERENCES BETWEEN COMPLETE AND INCOMPLETE PROTEINS
diciembre 5, 2020
Bikini fitness athletes look for foods with complete proteins, whether they are plant proteins or animal protein sources. It is very important for our diet and to achieve the best results.
Proteins are classified as complete and incomplete, depending on their amino acid profile. If the protein contains all the amino acids necessary to make new proteins, it is considered a complete protein.
Animal protein sources such as meat, chicken, turkey, eggs, fish, and dairy are complete proteins.
Other protein sources may lack one or more of the essential amino acids and are therefore called incomplete proteins. These proteins come from vegetables such as fruits, vegetables, grains, and nuts. An exception are the proteins of Quinoa, Amaranth, Buckwheat, Hemp Seeds, Soybeans and Spirulina which contain all amino acids. Soy protein, which is considered a complete protein because it contains all the essential amino acids, has the disadvantage of being deficient in the amino acid methionine.
In addition, proteins are compared with each other based on different types of analysis to determine their degree of efficiency in supplying the body with essential amino acids. These tests give us an idea of the digestibility of proteins and are called «protein efficiency ratio,» «indicators of corrected amino acid digestibility of proteins» or «biological value.»
They all measure the ability to supply complete proteins, which are best absorbed and used by the body. In general, animal-based proteins rank higher on the protein scale, while plant-based proteins are at the bottom of the table, with the exception of soy protein.
Two or more incomplete plant-based proteins can be eaten so that the body receives all the essential amino acids and can form a complete protein. Examples of complete and combined plant proteins are rice and beans, milk and wheat cereals, and corn with beans.
It is not necessary to combine specific foods at meals to create complete proteins, as was once thought. By eating the right calories and a variety of plant-based foods, your body can create enough complete proteins from all the amino acids it receives.
I hope these ideas clarify the concepts for choosing the best protein source.