Complete vs. incomplete protein: Here is what you need to know – Times of India

0
55
Complete vs. incomplete protein: Here is what you need to know – Times of India


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.

readmore

02/6​Amino 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.

readmore

03/6​​Complete protein

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.

readmore

04/6​Incomplete 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.

readmore

05/6​How 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.

readmore

06/6​The best source of complete protein

Here is some combination of foods that are the best source of complete protein:

Chicken

Eggs

Milk

Cheese

Yogurt

Fish

Tofu

Quinoa

Buckwheat

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)

readmore

Real More »