Complete protein on a vegetarian diet

What is a complete protein?

Proteins are composed of 20 different amino acids (AA) (the building blocks of protein) from which 9 are essential, meaning that our body can’t produce it and it, therefore, must be obtained from our diets. A protein is considered as “complete” if it contains all 9 essential amino acids. Most animal protein sources are complete protein, but that is also possible to obtain on a vegetarian diet by combining different foods. Quinoa, buckwheat, amaranth and soy are also considered as complete vegetarian protein sources (Verywellfit, 2020).

Why do I need to consume complete protein?

Proteins are essential for good health and form bases for the production of cells, enzymes, neurotransmitters and hormones which in turn support good digestion, mental health, immune function and reproductive health. Each amino acid is a precursor for a different type of cell with different functions in the body, for example tryptophan (found in eggs, oats, banana and dairy to name a few sources) is a precursor to serotonin, which is essential to regulate mood and its deficiency can cause mood disorders such as anxiety and depression (Healthline, 2020). Hence, ensuring consumption of all essential AA can contribute to improved overall health.

The best combinations to make complete vegetable proteins are:

● legumes and grains.

● legumes with nuts and/or seeds.

● animal dairy products (eggs, milk, and other products) with any vegetable protein (Foodworks, n/d)

References

Foodworks (n/d). Vegetarians. Retrieved from: https://www.four-h.purdue.edu/foods/Vegetarians.htm

Healthline, 2020. Serotonin: Functions, Normal Range, Side Effects, and More. Retrieved from: https://www.healthline.com/health/mental-health/serotonin

Very well fit (2020) Complete Protein Combinations for Vegans. Retrieved from: https://www.verywellfit.com/vegan-protein-combinations-2506396