I get asked this all the time : What is a complete protein and how do you form one?

In order for your body to get the full benefits of protein you need to consume a complete one. A complete protein is made up of 20 amino acids. 10 – 12 of which your body can produce (called non-essential amino acids) and 8 – 10 of which your body can not produce (essential amino acids). You must get these essential amino acids from the foods you eat. Here’s how!

• Generally, animal protein contains all essential amino acids.

Not into eating meat and still want a protein based meal ?

• Proteins in plant foods (except soy) usually do not contain all essential amino acids, making them incomplete proteins. However you can combine foods with incomplete proteins  to make a complete one.

Here is the list of foods that together form complete proteins:

1. Grains with Nuts/Seeds. * Rice with Sesame Seeds
2. Nuts/Seeds with Legumes. * Sesame Seeds and Peanut Butter
3. Legumes and Grains. * Peanut Butter Sandwich /  Rice and beans
4. Grains and Milk Products. * Cereal and Milk / Fettuccine Alfredo
5. Milk Products and Legumes. * Cream soup with beans in it!

• These foods do not need to be combined in the same meal, just throughout the same day.

• Quinoa is a grain that by itself forms a complete protein
• Ezekiel Bread 4: 9 is a sprouted grain bread that by itself forms a complete protein.

• It’s important to note that a peanut is considered a Legume, an Almond or Cashew is a nut.

Resources :   American Diabetes Association http://www.diabetes.org/  Diet for a Small Planet, Ballantrine Books (1992) N.Y http://www.smallplanet.org/home/