"What is a Complete Protein?"

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential aminoacids necessary for the dietary needs of humans or other animals.

Soybeans and Quinoa

A complete protein is a protein that contains all the essential amino acids in the correct proportions. Some protein sources are incomplete, meaning they lack one or more of the essential amino acids. Incomplete protein sources differ in the missing amino acids and can be combined to form a complete protein overall. These combinations may be eaten in the same meal or in different meals in the same day.

Which Foods are High in Protein?

The following is a list of popular lean proteins (i.e. low in fat).
■Chicken and Turkey
■Fish (i.e. Tuna and Salmon) and other seafood
■Cottage cheese and other low-fat dairy
■Lean cuts of beef
■Whey protein powder
■Egg whites

Look for tasty meat recipes here.

Risks of a High Protein Diet

There is considerable difference of opinion surrounding high protein diets. Some nutritionists feel that diet too high in protein leads to renal (kidney) failure or stress. However there appears to be little evidence for this. High protein diets should be avoided if you already have kidney problems.

Other dietitians cite a dehydration risk with consuming large amounts of protein. Metabolizing protein does require a higher amount of water than carbohydrates or fats, so it’s important to consume a lot of water when on a high protein diet.