A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet.[1] Examples of single-source complete proteins are red meat, poultry, fish, eggs, milk, cheese, yogurt, soybeans and quinoa.[2][3][4] The concept does not include whether or not the food source is high in total protein, or any other information about that food's nutritious value.
It was once thought that plant sources of protein are deficient in one or more amino acids, and so vegetarian diets had to specifically combine foods during meals, which would create a complete protein. However, the most recent position of the Academy of Nutrition and Dietetics is that protein from a variety of plant foods eaten during the course of a day supplies enough essential amino acids when caloric requirements are met.[5] Normal physiological functioning of the body is possible if one obtains enough protein and sufficient amounts of each amino acid from a plant-based diet.[6] In fact, the highest PDCAAS scores are not given to commonly eaten meat products, but rather to animal-derived vegetarian foods like milk and eggs and the vegan food soy protein isolate.
Hope this helps, Kam
