10 COMPLETE PROTEINS
THAT EVERYONE NEEDS TO KNOW ABOUT
It is simple to get enough complete protein without eating animals, but are these meat-free protein sources complete?
The term "complete proteins" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein. The body can produce nine on it's own. These are called essential amino acid. We need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts. Complete proteins are not needed in every meal we eat.
We only need a sufficient amount of each amino acid every day . Most dietitians and doctors say that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort.
Here is a list of helpful resources on complete proteins
1. Quinoa: Protein: 8 grams per 1 cup serving, cooked.
2. Soy: Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto)
3. Buckwheat: Protein: 6 grams per 1 cup serving, cooked
4. Rice and Beans: Protein: 7 grams per 1 cup serving
5. Mycoprotein (Quorn): Protein: 13 grams per ½ cup serving
6. Ezekiel Bread: Protein: 8 grams per 2 slice serving
7. Seitan: Protein: 21 grams per 1/3 cup serving
8. Hummus and Pita: Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus
9. Spirulina With Grains or Nuts: Protein: 4 grams per 1 tablespoon
10. Peanut Butter Sandwich: Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter
**Delicious and nutritious complete proteins without eating meat.
As you see, there are plenty of reasons to eat more meat-free meals: They are nearly always cheaper, lower in calories, and better for the environment. One of the simplest, least expensive, and vegan meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Together they make a complete protein!
Every time legumes like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn, a complete protein is created. Peanut butter on whole wheat is an easy meal or snack. It provides a heaping dose of all the essential amino acids and plenty of healthy fats.
There are so many great resources about veganism. It is endless. See how easy this is!