A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans. Not all species require the same amino acids, therefore what may be a complete protein for a human may not be complete for an animal.
According to the Food and Nutrition Board of the National Academy of Medicine (NAM), formerly called the Institute of Medicine (IoM), complete proteins are supplied by meat, poultry, fish, eggs, milk, cheese, yogurt, quinoa, or soybean. Since the amino acid profile of protein in plant food may, except for few cases, be deficient in one or more of the following types, plant proteins are said to be incomplete. The following table lists the optimal profile of the essential amino acids, which comprises complete protein, as recommended by the Institute of Medicine's Food and Nutrition Board:
The second column in the following table shows the amino acid requirements of adults as recommended by the World Health Organization calculated for a 70 kg (150 lb) adult. Recommended Daily Intake is based on 2,000 kilocalories per day, which is also an appropriate daily calorie allowance for a fairly sedentary, 70 kg (150 lb) adult. The third column in the following table shows the amino acid profile of 2,466 kilocalories of baked potatoes (2,652 g or 5 lb 13.5 oz).
Video Complete protein
Sources of a complete protein
- Generally, proteins derived from animal foods (meats, fish, poultry, milk, eggs) are complete.
- Foods that also obtain the highest possible Protein Digestibility Corrected Amino Acid Score (PDCAAS) score of 1.0 are certain dairy products (including whey), egg whites, and soy protein isolate. Other foods, such as amaranth, buckwheat, hempseed, meat, poultry, Salvia hispanica, soybeans, quinoa, seafood, seaweed, and spirulina also are complete protein foods, but may not obtain a PDCAAS score of 1.0.
- Meal replacements and bodybuilding supplements based on whey protein, casein, egg albumen protein and other animal foods are considered complete protein. Very often, plant based meal replacements and supplements are made from plant protein blends which offer a complete amino acid profile in combination
Maps Complete protein
See also
- Protein quality
- Protein Digestibility Corrected Amino Acid Score
- Essential amino acids
Notes
Source of the article : Wikipedia
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