Proteins explained: Complete vs incomplete and why your body needs both
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Proteins contains totally 20 types of amino acids and among these 9 are essential amino acids, 2 conditionally essential amino acids and other 9 are non-essential amino acids.
Proteins play a crucial role in building and repairing tissues, supporting immune function, and maintaining muscle mass. While complete proteins provide all essential amino acids in one source, consuming a variety of incomplete proteins can also ensure adequate amino acid intake.
For example, combining different plant-based protein sources—such as rice and beans—can create a complete protein profile.
A complete protein contains all nine essential amino acids at the rate of sufficient requirement to meet the body needs like to maintain body tissues and promote growth Complete proteins are also referred to as high biological value proteins. Commonly found to be eggs, meat and poultry form of foods.
Dairy and soy products too are considered to high biological value protein.
Incomplete proteins lack one or more of these essential amino acids and are commonly found in plant-based foods such as nuts, seeds, legumes, and whole grains, eg. Gladin which is found in wheat. Combining different incomplete proteins throughout the day (e.g., beans and rice, peanut butter on whole wheat bread) can provide a complete amino acid profile.
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Vegetables combined with legumes or beans and cereal grains with nuts sources are the good example to form complete proteins.
For Vegetarians and Vegans these combinations of incomplete proteins helps in protein intake. For eg. cereal and pulse mixed food like idli, dosa. Multi grain and cereal mix with nuts is a wonderful combination for complete protein.
Complete proteins that is all essential amino acids are very much important for protein metabolism and bodily functions.
The three essential amino acids (leucine, isoleucine and valine) are also called as branched chain amino acids(BCAA). These BCAA play vital role in liver function and brain functions. Skeletal muscles are largest depot of proteins in the body. The principle proteins are alanine and glutamine, which are the main carriers of nitrogen from muscle to liver.
Plasma proteins are predominantly glycoproteins and albumin.
Nutritional status of a person is assessed by the rise and fall of albumin levels. Tryptophan one of the essential amino acid is used in the production of serotonin, which is both soporific and mood enhancing. Glutamine and arginine are the non-essential amino acids serves as DNA synthesis and acts immune modulators. Essential amino acids are can be mobilized from tissue stores to support anabolism, which plays vital role in complete protein uptake and helps in the recovery from any critical condition.
To conclude balanced form of essential and non- essential amino acids that is balanced diet with complete proteins and incomplete proteins have a larger benefit for better health.
Health benefits:
Muscle growth & recovery: Complete proteins, found in animal products and select plant sources like soy and quinoa, support muscle synthesis and recovery, making them ideal for athletes.
Heart health: Incomplete proteins, often plant-based, provide fiber and antioxidants, which can help reduce cholesterol and support cardiovascular health.
Weight management: Protein-rich diets help regulate appetite and metabolism, preventing overeating and promoting satiety.
Overall nutrition: A diverse diet incorporating both types ensures adequate amino acid intake while benefiting from the nutritional advantages of plant-based foods.
Protein intake varies from infants to adults. Protein consumption should be based on recommended dietary allowance of proteins per individuals. Anything in excess is always a toxic for the body which would damage kidney, liver and may effect brain too. Protein deficiency is one of the cause for malnutrition. During starvation, approximately 25% of structural proteins can be turned over before life is threatened.
Proteins is very essential macro nutrient, consume wisely and be healthy.
Dr. Padmini B.V, HOD, Clinical Dietitian, Apollo Hospital, Sheshadripuram, Bangalore
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