BACK TO MENU A complete protein is a whole food that contains all nine essential amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They’re considered “essential” because the body can’t produce them, and they must come from food. • Quinoa – A grain packed with all nine essential amino acids. • Soy – Tofu, tempeh, edamame and soy milk are excellent options. • Chia seeds – Also rich in omega-3s and fibre. • Hemp seeds – Easy to add to smoothies, yoghurt or porridge. Combining Foods to Get Complete Proteins Pairing incomplete sources can also deliver all nine essential amino acids. Here’s a few ideas. BEANS + RICE PEANUT BUTTER + WHOLEMEAL BREAD LENTILS + NUTS/SEEDS HUMMUS + WHOLEMEAL PITTA What is COMPLETE PROTEIN? • Buckwheat – A great gluten-free grain alternative. • Amaranth – Similar to quinoa, with added fibre benefits. • Spirulina - Also rich in iron, B vitamins (except B12) and antioxidants. • Nutritional Yeast – High in fibre, contains immune-supporting beta-glucans, and often fortified with vitamin B12. COMPLETE VEGAN PROTEIN
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