🥩 The Difference Between Complete & Incomplete Proteins

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The Difference Between Complete & Incomplete Proteins

Protein is a crucial macronutrient for those looking to build muscle. It is formed with 20 types of amino acids. Our bodies make 11 types of amino acids on their own, but we need to get the remaining nine through food. Those 9 types are called “essential amino acids.”

With that being said, not all proteins are created equal. They're categorized into two main types: complete and incomplete proteins.

Let's dive into the differences and explore examples.

Complete Proteins:

Complete proteins contain all nine essential amino acids that the human body cannot produce on its own. These amino acids are pivotal for various bodily functions, including muscle repair and growth. Complete proteins are typically found in animal products due to their amino acid profile that mirrors human protein composition, however, they can be also found in select plant based foods, as well as created through food combining. (We will cover food combining in tomorrow’s newsletter).

Examples of complete proteins include meat, poultry, fish, dairy products, eggs, quinoa, soy, and hemp seeds.

Incomplete Proteins:

Incomplete proteins, on the other hand, lack one or more of the essential amino acids. Most plant-based proteins fall into this category. This doesn't mean they're inferior; it simply implies that variety is key when relying on plant-based sources to meet protein needs. (We will cover food combining in tomorrow’s newsletter).

Examples of incomplete proteins include beans, lentils, nuts, seeds, and whole grains.

💡 Don't miss tomorrow's newsletter, where we'll discuss complete and incomplete proteins and provide examples of food combinations that create complete proteins.

Every week, we highlight a real-life success story from one of our clients and provide insights into how you can apply them to your situation. Click below to read this week's feature. 👇

Detox: Do You Really Need It?

“Do I need to “Detox” before starting a program?”

This is a very common question we get from our readers and customer. Here are the pros, cons and our recommendation regarding Detox.

Pros:

• Quick Refresh: If you've been on a junk food binge, a short-term detox might help you feel a bit lighter and kickstart healthier habits.

• Mindful Eating: Detoxes can make you more aware of what you're putting into your body, leading to better food choices.

Cons:

• Not a Magic Pill: Detoxes aren't a cure-all for poor dietary choices or a substitute for a balanced diet.

• Missing Nutrients: Many detoxes are super restrictive and might leave you short on essential nutrients.

• Temporary Fix: The weight loss from detoxes is often temporary, mostly water weight, not fat loss.

Here's the deal: Your body is a pro at cleansing itself, thanks to your liver, kidneys, and other organs doing their thing 24/7. If you're eating a diet rich in whole foods—think fruits, veggies, whole grains, lean proteins—your body's detoxification system is already firing on all cylinders.

So, do you need to detox? If you're coming off a period of eating poorly, a gentle detox focusing on whole foods might help you reset. But remember, the best "detox" is just consistently eating clean and staying hydrated. 

6 Top Protein-Rich Foods for a Plant Based Diet

1. Seitan: Often considered a top plant-based protein source, seitan is made from gluten, the main protein in wheat. It contains about 25 grams of protein per 3.5 ounces (100 grams).

2. Lentils: A staple in many cultures, lentils pack about 18 grams of protein per cooked cup (240 ml), making them a hearty choice for anyone on a plant-based diet.

3. Chickpeas and Most Varieties of Beans: Both chickpeas and beans like black, kidney, and pinto beans offer about 15 grams of protein per cooked cup (240 ml).

4. Tempeh: Made from fermented soybeans, tempeh comes in with around 20 grams of protein per 3.5 ounces (100 grams), along with a good dose of fiber.

5. Hemp Seeds: These seeds are not only a complete protein but also contain about 10 grams of protein in just 3 tablespoons (30 grams).

6. Quinoa: Quinoa is a complete protein, offering all nine essential amino acids. It provides about 8 grams of protein per cooked cup (185 grams).

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Publisher: Ryan Engel

Editor: Michael Pender

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