TIMESOFINDIA.COM | Last updated on – Jul 16, 2020, 22:00 IST
01/6Complete vs. incomplete protein
We all know that eating a sufficient amount of protein in a day is essential for our bodies to function efficiently. Protein is the building block of bones, muscles, cartilage, skin, and blood.
When we talk about eating healthy and nutrient-rich food, we mostly focus on the quantity of protein we are consuming in a day. We almost forget that the quality of the protein is equally important. Protein is of two kinds- complete and incomplete. All types of proteins, based on their chemical structure, belong to one of the two categories. Knowing the difference between them will help you include theright mix of this essential macronutrientin your diet.
02/6Amino acids in protein
Protein is made up of different kinds of amino acids. These amino acids are organic compounds that combine to form a molecule of protein. There are 20 different kinds of amino acids that our body requires daily; of all 11 are nonessential, means they can be produced by the body and the remaining 9 amino acids are acquired from the food we eat. Every amino acid has a different role to play and lack of any one of them can lead tohealth issueslike depression, low immunity.
Complete source of protein is referred to foods items which contain all the nineessential aminoacids. Animal-based food products are considered a complete source of protein as they contain all nine amino acids. Chicken, fish, eggs, dairy, and seafood are complete proteins. However, some plant-based food items also fall in the category of complete protein. Quinoa, buckwheat, and soy are plant sources of complete protein.
Plant-based food items are generally categorised as incomplete protein. That is because either they lack one or two amino acids or they are present in low quantity. Rice, vegetables and nuts all are incomplete sources of protein.
05/6How to get all the amino acids
If you are a non-vegetarian, then you can easily include meat, dairy, fish, and eggs in your diet, which are the most obvious sources of complete proteins. However, if you do not consume animal products, then the trick is to eat a combination of different proteins to get all the nine amino acids. Remember, our body cannot store protein like carbs, so we have to eat a sufficient amount of protein every day to stay healthy.
A person weighing 75 kg needs about 60 grams of protein daily.
06/6The best source of complete protein
Here is some combination of foods that are the best source of complete protein:
Rice and beans
Hummus and pita bread
Peanut butter sandwich on whole grain bread
Cereal with almond milk
Trail mix (peanuts and sunflower or pumpkin seeds)