If you've ever researched how to get enough protein on a vegan or plant-based diet, you've probably come across the terms "complete vs. incomplete proteins." But what do they really mean, and do you need to stress about it? Let's break it down so you have one less thing to worry about!
BUT FIRST, WHY IS PROTEIN ESSENTIAL FOR THE BODY?
Protein is the building block of life—literally. Your body uses it to build and repair tissues, produce enzymes and hormones, and keep your muscles strong. Whether you're lifting weights or just going about your day, protein keeps things running smoothly.
Beyond muscle maintenance, protein plays a crucial role in immune function, helping to produce antibodies that fight infections. It also supports healthy skin, hair, and nails, and is necessary for the production of enzymes and hormones that regulate various bodily processes, from digestion to mood balance.
Without enough protein, you may experience fatigue, muscle loss, slow wound healing, and weakened immunity. Things we would rather avoid, right ;-)
Proteins are made up of amino acids, which are like little puzzle pieces your body uses to build and maintain itself. Out of the 20 amino acids, nine are essential—meaning your body can't make them, so you have to get them from food.
So if protein and amino acids are essentially, well, essential, what are you to do when following a plant-based or vegan diet? Keep reading!
Complete vs. Incomplete Proteins: What's the Difference?
-v1744615176454.jpg?800x1723)
A complete protein contains all nine essential amino acids in the right amounts. Incomplete proteins are missing one or more essential amino acids or don't have them in ideal proportions.
Animal products (meat, dairy, eggs) are naturally complete proteins. But if you're eating plant-based, don't worry—you can still get all your amino acids without eating animal products.
Complete Proteins
While most plant proteins are incomplete, there are some exceptions:
- Quinoa
- Soy products (tofu, tempeh, edamame)
- Chia seeds
- Hemp seeds
- Buckwheat
- Amaranth
- Nutritional Yeast
- Animal-based sources: Meat, poultry, fish, eggs, dairy (milk, cheese, yogurt)
Incomplete Proteins
Most plant-based protein sources fall into this category. They still contain essential amino acids, just not in the perfect ratios. Examples include:
- Legumes (beans, lentils, chickpeas)
- Nuts (almonds, walnuts, cashews)
- Seeds (sunflower, pumpkin, flax)
- Whole grains (brown rice, whole wheat, oats)
- Vegetables (spinach, broccoli, kale)
Getting Complete Proteins on a Plant-Based Diet
The good news? You don’t need to eat complete proteins in every meal! Although, we must say, nutritional yeast can almost go with anything!
As long as you eat a variety of plant-based foods and protein (complete or incomplete) throughout the day, your body will store a pool of essential amino acids in your liver and will combine amino acids from different sources to create complete proteins on its own.
But if you want to be extra sure, you can combine complementary proteins in a single meal.
Complete Protein Meal Combinations for Vegans
Pairing certain plant-based foods together ensures you get all nine essential amino acids. For example, you can pair whole grains with legumes, whole grains with nuts or seeds, and legumes with nuts or seeds to get complete protein meal combinations.
Some classic combos include:
- Beans + Rice – A staple in many cultures, this duo forms a complete protein. Try this bean chili recipe!
- Peanut Butter + Whole Wheat Bread – Your PB&J just got even better.
- Lentils + Quinoa – A protein-packed power bowl.
- Hummus + Whole Wheat Pita – A tasty and nutritious snack. Who doesn't like hummus??
- Corn Tortillas + Black Beans – Perfect for tacos or burritos. Mexican night, anyone? These black bean nachos are delicious!
- Oatmeal + Nut Butter—A yummy breakfast. Add some seeds and you are good to go!
- Lentil soup or Bean Salad + Walnuts—A delicious meal with added crunch and protein. We love this Moroccan carrot and lentil salad!
Worried about complete vs. incomplete proteins on a plant-based diet? Don’t be!
As long as you’re eating a variety of plant-based foods, you’re likely getting all the protein your body needs. Focus on whole, nutrient-dense foods, mix and match where needed, and enjoy the benefits of a well-balanced plant-based diet.
READ MORE: The best vegan protein sources
