Good Lifestyle

The protein is an essential part of everyone's diet, and the amount that every person needs every day is respectively body weight, activity level, age, and even sex. However, did you know that there is such a thing like a complete and incomplete protein?

To explain the difference between a complete and incomplete protein, we consultedSydney Greene, MS, Rd, and Lauren Hoover, Rd, MS toGAP.

Complete with respect to the incomplete protein

The key resides difference in the number of amino acids that the food contains.

"Amino acids, which are the constituent elements of proteins, can be made in the body and obtained from the food. There are nine of the 20 amino acids that we can not synthesize in our body, so we have to get them food, "says Greene.

These nine amino acids are called essential amino acids, which says Hoover comprises: histidine, isoleucin, leucine, lysine, methionine, threonine, tryptophan and valine. The other 11 amino acids are naturally produced by the body, and are therefore classified as non-essential.

"A food is considered an incomplete protein if it does not contain all nine of these essential amino acids or if the amino acid ratios in foods are not sufficient," says Greene.

So for a food to be considered a complete protein, it must contain all nine amino acids.

What are some examples of each type of protein?

"Most plant sources of protein will be incomplete," says Hoover.

Examples of incomplete proteins:

• Black beans
• Chiaseeds
• Lentils
• Almonds
• Brussels sprouts

Exceptions are soy andquinoaBecause they both containall nine essential amino acids.

"Any animal product is a complete protein, so examples of complete protein from a single source include meat, dairy products, eggs and fish," she says.

Complete examples of protein:

• Beef
• Cheese
• Yogurt
• Salmon
• Pork
• Chicken
• Turkey

Examples of vegan comprehensive proteins / plant base:

• Edamame
• Tofu
• quinoa

RELATED: here are theEasy recipes at home that help you lose weight.

Do vegetarians and vegans get enough complete protein in their diet?

because neithervegetarian or vegan Eating meat, we fear that both groups do not receive enough complete proteins in their diet. However, Greene ensures that as long as you eat a balanced diet full of whole grains, nuts, seeds, lentils and vegetables, make you a naturally combination of a complete protein. For example, you can couple two incomplete proteins, like 100 percent of whole grain bread with two tablespoons of peanut butter to create a complete protein meal. Beans with brown rice and houmous with vegetables are two more combinations.

"You can also not need to consume complete proteins at each meal. As long as you include the foods mentioned above throughout your day, your body will receive doses of amino acids all day, "says Greene.

Now, is it clear confusion between what is considered a complete and incomplete protein?