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Some amino acids are called essential, meaning that the body cannot synthesize them from dietary protein, and that they must be obtained through food. The remainder, and the majority of the amino acids are called nonessential, meaning that the body can manufacture them from other proteins consumed as food, and must not be obtain directly through diet.
Whenever the body makes a protein - a muscle for example - it needs a variety of amino acids for the task. These amino acids may come from dietary protein or from the body's own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers accordingly.
Due to the importance of consuming proteins that contain all the needed amino acids, dietary proteins are considered to belong to two different groups, depending on the amino acids they provide:
Complete Proteins
Incomplete Proteins
Complete Proteins, as the name implies, contain ample amounts of all the essential amino acids. These proteins are found in meat, fish, poultry, eggs, milk, and soy.
Incomplete Proteins contain only some of the essential amino acids. These proteins are mainly found in grains, legumes, and leafy green vegetables.
Although it is important to consume a full range of amino acids, essential and nonessential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods. In fact, due to their high-fat content - as well as the prevalent use of antibiotics and other chemicals in raising of poultry and cattle - most of those foods should be eaten in moderation. Fortunately, the dietary strategy called mutual supplementation enables you to combine partial-protein foods to make complementary protein - proteins that supply adequate amounts of all the essential amino acids. For instance, though beans and rice are both rich in protein, each lacks one or more of the necessary amino acids. However, taken together, or when you combine either with any of a number of protein-rich foods, you form a complete protein that is a high-quality (and a lot healthier) substitute for meat.
To make a complementary protein, combine beans with any of these:
Brown Rice, Corn, Nuts, Seeds, or Wheat
Or combine brown rice with any of these:
Beans, Nuts, Seeds, or Wheat
Most Americans eat too much protein, largely from a diet high in meat and dairy products. If you are cutting back on meat and dairy, still make sure that you get about 50 grams of high quality protein a day from other complementary sources.
All soybean products are complete proteins. They contain the essential amino acids plus other nutrients. Soy products are a healthy way to complement a meatless diet.
These statements have not been evaluated by the Food and Drug Administration. These statements and products are not intended to diagnose, treat, cure, or prevent any disease. As with all nutritional supplement programs, please consult your personal physician or health care provider about any of the recommendations or suggestions made on this site.
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