Amino Acids ... Sounds like something bad

Amino acids are classified into two categories - Essential and Nonessential.

Essential amino acids, which make up almost half of the 20 amino acids, refer to those that must be ingested since our body doesn't produce them. Without eating these nine essential amino acids, our bodies are not able to function properly.

Dietary protein refers to the foods we eat that have at least some of the essential amino acids. Not all dietary protein is the same. Though all protein contains 4 calories per gram, just like carbohydrates, there are three different classifications based on the essential amino acid profile - complete, incomplete and complementary.

Protein Type | Definition | Examples

Complete Protein: A food source that provides all nine essential amino acids necessary for dietary needs. Meat, Poultry, Fish, Milk, Eggs

Incomplete Protein: A food source that lacks one or more of the nine essential amino acids. Nuts, seeds, whole grains, vegetables, legumes (beans)

Complementary Protein: Two or more incomplete proteins paired together to provide all essential amino acids creating a complete protein. (Beans and rice, Peas and corn, Almonds and peanuts, Nut butter and whole grain toast.

IMPORTANT: NOTE: Incomplete proteins, like those mentioned above, aren't "bad" or useless, they just don't provide all essential amino acids when eaten independently.

Complete proteins are primarily found in animal sources such as meat, poultry, fish, dairy, pork and eggs. There are exceptions, like soy. When you eat these foods, you're getting all of the essential amino acids the body needs to carry out the many jobs amino acids have in the body such as regulating body processes, enzymes and hormone function and building muscle tissue, to name a few.

Incomplete protein are plant based proteins, which are usually limited in one or another amino acids. Beans, for example, are low in methionine. When combined with rice, which has more methionine but is instead lower in lysine, they complement one another and make a complete protein.

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The take-away.
IMPORTANT: NOTE: Incomplete proteins, like those mentioned above, aren't "bad" or useless, they just don't provide all essential amino acids when eaten independently.

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