To make plant protein complete, you need to combine different plant-based foods that complement each other's amino acid profiles. This is because most individual plant proteins are considered "incomplete," meaning they don't contain all nine essential amino acids in adequate amounts. By combining different sources, you can obtain all the essential amino acids your body needs.
Understanding Complete Proteins
Complete proteins provide all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Animal products naturally contain all of these, but it is also possible to make plant proteins complete by combining different plant-based options.
Plant Protein Combinations
Here are three effective ways to combine plant-based foods to achieve complete protein, based on the provided references:
- Nuts or Seeds with Whole Grains:
- This combination offers a good balance of amino acids.
- Example:
- Peanut butter on whole wheat toast
- Whole Grains with Beans:
- Grains and beans are a classic pairing that covers the full spectrum of essential amino acids.
- Examples:
- Beans and rice
- Hummus and pita bread
- Bean-based chili and crackers
- Refried beans and tortillas
- Beans with Nuts or Seeds:
- This pairing is another great way to create a complete protein source.
- Example:
- Salad with chickpeas and sunflower seeds
Summary of Plant Protein Combinations
| Combination | Examples |
|---|---|
| Nuts/Seeds + Whole Grains | Peanut butter on whole wheat toast |
| Whole Grains + Beans | Beans and rice, hummus and pita, chili and crackers, refried beans and tortillas |
| Beans + Nuts/Seeds | Salad with chickpeas and sunflower seeds |
Why is Combining Proteins Important?
Consuming a variety of plant-based proteins throughout the day helps ensure you get all the essential amino acids. You don't necessarily need to combine proteins at each meal, but aiming for diverse sources over the course of a day will meet your needs.
By incorporating these simple combinations into your meals and snacks, you can efficiently obtain complete protein from plant-based sources.
