"Complete" Proteins

Could someone who knows explain to me about "complete" proteins?  I know whey is considered a "complete" protein...and I know it has to do with amino acid chains or something...I don't need the details...I need to know what makes something an "incomplete" protein and how do you know if you're maybe only getting incomplete proteins? For example...I LOVE Fage yogurt...in 1 cup of 0% there is 20 grams of protein.  How do I know if these are "complete" proteins?  (I'm guessing they're not) and if they are incomplete what should I be eating with the Fage to "complete" it? Does this make any sense?  Does it matter if a lot of our diet is "incomplete" proteins? Help! Heather

I'm anxious to see the answer to this one too.  I had read that beans/lentils were an incomplete protein but that all you had to do to make them complete was add some dairy--like cheese with your refried beans...  That was simple enough.  Sprinkle some cotija cheese in your black bean soup, etc.  SO, what other proteins are incomplete and how do you "fix" them? Lea

Here's are links to a couple online articles about incomplete vs. complete proteins.  Hope it's helpful - There's information in the second link about yogurt, which is a complete protein.  http://www.bodyforlife2.com/incompletprotein.htm http://www.1stholistic.com/Nutrition/hol_nutr_protein.htm Kellie

Gotta run right now...but can't wait to come home and read these!  Thanks!  I'm already so excited to find out yogurt is a complete protein...I'm heading to Trader Joes right now...Fage here I come!! Heather

Fage is fabulous - I love it with fresh strawberries and/or blueberries, and a couple tablespoons of Bob's Red Mill Mueslix.  I prep it the night before -- like a parfait with the mueslix in the middle -- so the grains in the mueslix can soften.  It's a fabulous combination of flavors and textures; a real treat.  Of course, the Fage is great just on it's on - what a fabulous, rich mouth feel - yum!!! Kellie

We covered this a little bit when you were pre-op - remember? A "complete" protein is one which contains all of the "essential" amino acids.  Your body is able to piece together a large number of amino acids to make specific proteins, but there are a few amino acids that MUST come from your food.  These are "essential" and can be the cause of deficiencies and limit the work that your body must do to re-build and maintain your body. But as you said, we eat many incomplete proteins each day.  Whole grains and legumes have "incomplete" protein profiles - does that mean they're bad? No. See, our bodies are smart enough to hang on to amino acids it doesn't need right now and save them for later when they are needed.  If you manage to get complete proteins in during the day - you are probably fine. So in your yogurt, it has the main milk proteins of whey and casein.  They are "complete" proteins. If you eat meat - it has "complete" proteins. Vegetarians (I mean vegan - no meat/egg/milk) - you have to pair whole grains and legumes in a day (- not every meal!) to get a "complete" amino acid profile The only time eating "incomplete" proteins is a big problem is if you are relying on your "incomplete" protein as your sole source of food - such as in the immediate post-op period when you are only taking in a protein shake for your protein source.  RDs jump up & down about using whey products at this time because they want your sole protein source to be "complete" to head off any deficiencies. If you are eating a mixed diet, the risk of essential amino acid deficiency reduces dramatically. Does that explain it?

I do remember you helping me with this same concept pre-op...I guess I still had some lingering doubts or questions though! I get it now...and I'm so glad that my yogurt is already a "complete" protein.  You're right that I really probably don't need to worry about deficiencies in essential amino acids...I do eat a pretty mixed diet, and if there is anything I over-do it's stuff that's already considered "complete" (like my whey protein shakes or my Fage yogurt) so I guess I'm good. Thanks for your reply! Heather