While many of the complete proteins are meat-based, incomplete proteins are more vegetarian- and vegan-friendly. They include: Legumes (beans, peas, lentils).
When combined, pea and brown rice provide an optimal amino acid profile which is superior to any single plant protein source.
Pea protein comes from yellow split peas, and unlike some other plant proteins, such as rice or beans, it's a complete protein, containing all nine essential amino acids.
Jacks adds that pea protein, unlike many other plant-based proteins, is a “complete” protein similar to meat, meaning it is a source of all nine essential amino acids that are vital for maintaining a healthy, well-functioning body.
Pea protein contains all nine EAAs, but it's not officially a complete protein because it's an inadequate source of methionine+cysteine. A complete protein provides at least 25 mg/g of this amino, and pea protein only delivers around 11 mg/g.
Bread (grain) + Seeds (sunflower, sesame, tree nuts) = complete protein. Grains (like wheat, oats, rice) + Legumes (like beans, peas, peanuts) = complete protein.
Myth: Pea protein is made from sweet green peas.
Field peas are naturally higher in protein (20-25%) than sweet peas (5-6%)—so it's easier (and less wasteful) to make a protein powder from something that is already pretty high in protein.
According to Harvard Health Publishing, all animal-based foods, including meat, dairy, and eggs, contain complete protein. The majority of plant-based protein sources, such as whole grains, legumes, seeds and nuts, spinach, broccoli, and mushrooms, are incomplete.
Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans will give you a vegan-friendly meal with complete proteins.
While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving. However, chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice.
Growing interest in vegetarian and plant-based diets has likely prompted the increased availability of pea and other plant-based proteins. Pea protein also appeals to people who are lactose-intolerant or do not include dairy-based protein.
However, consuming protein in high amounts could cause several pea protein side effects. In fact, research indicates that overdoing it on the protein could cause issues like weight gain, bone loss, kidney issues and impaired liver function.
Pea protein contains a full amino acid profile where as rice protein lacks all nine BCAAs. This makes it a complete protein and is more beneficial for muscle growth and post workout recovery.
Contains All Essential Amino Acids
The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.
Avocados don't contain all the amino acids used by your body to build protein-based structures, but they contain all the essential ones. Essential amino acids must be obtained from the diet, whereas your body can make the non-essential types.
Which foods are complete proteins? Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa.
Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
Pea protein drawbacks
The only real drawback is that because it's a plant-based protein, it's not as “bioavailable” as other proteins. “In other words,” he adds, “our bodies can't readily use them. They don't have essential amino acids.
As Health Shots reached out to the nutritionist, Avni Kaul, she agreed that green peas, also known as garden peas, do have some amazing health benefits, but they should not be eaten in excess amounts and certainly not everyday. She says that when consumed in excess, green peas may create side effects.
Peas are rich in coumestrol, a nutrient that plays a role in protecting against stomach cancer. A 2009 study done in Mexico City showed that daily intake of peas and other legumes lowered the risk of stomach cancer by 50%. Peas are also high in fiber, which helps move food through your gut for easier digestion.
“Eggs are a great source of a complete protein,” according to McCune. “That means one egg contains six grams of protein and all the essential amino acids your body needs.