Article # 527. How to Combine Food to Make Complete Protein

Complete or whole protein is a source of protein containing the adequate proportions of the 9 amino acids essential to human dietary needs. The body cannot make 9 out of the 20 amino acids and, therefore, they must be supplemented through diet. People who eat a variety of plant-based and animal-based foods generally do not have to be concerned with consuming complete proteins. This diet variety of the 2 should address this naturally. But, for those who are vegetarians or for those that enjoy a meatless meal now and then, you can combine food to make complete protein meals that are tasty.

1. Familiarize yourself with the 9 amino acids that are essential to your body. A complete protein contains all of these amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

2. Enjoy some of the most common forms of complete protein derived from animals like poultry, fish, seafood, shellfish, meat, cheese, milk and eggs. 

3. Make sure you know there are only 5 plants that are considered a main protein source in any meal. The list includes quinoa, buckwheat, hempseed, blue green algae and soybeans. These are the only vegetarian sources that provide complete protein. 

4. Consider eating a combination of foods to create a complete protein. Combine a food item that lacks 1 or more amino acids with another food that contains the missing and essential amino acids.

•        Know the foods that can be combined to form a complete protein like beans with rice, corn with wheat, or grains with dairy. Combining these in the same meal creates a complete protein.
•         Put cheese on legumes or mix it with other vegetables or grain dishes to create a tasty, complete protein meal.
•          Have some lentil or bean soup with whole grain crackers or a peanut butter sandwich on whole grain bread for lunch or a light dinner.
•          Other good protein choices include whole grain pasta with peas or broccoli, pita bread with hummus or a veggie burger with or without cheese on a whole grain roll.

5.  Follow the recommended protein guidelines. It's important to get the recommended protein daily regardless of where it comes from.

Tips

Protein encourages weight loss and increases your metabolic rate. It builds HDL or good cholesterol, helps improve the immunity system and antioxidant and insulin functions.

You may want to add protein powder to your diet if you do not consume enough protein through your food source. Blend the protein powder with milk, water, juice, coffee or other liquids to create protein milkshakes or smoothies.