What complete proteins are
Difference Between Complete Proteins from Meat and Insects and Those from Legumes
Proteins are essential macronutrients made of chains of amino acids. Among them, 9 are called essential amino acids because the human body cannot produce them, making dietary intake necessary.
What is a Complete Protein?
A complete protein contains all 9 essential amino acids in adequate amounts. Animal proteins (meat, fish, eggs, dairy) and edible insects fall into this category. In contrast, many plant proteins, such as those from legumes, are incomplete since they lack one or more essential amino acids.
Meat and Insects: High-Quality Proteins
Meat is one of the most recognized complete protein sources, with excellent digestibility. Edible insects are gaining attention as a sustainable alternative, providing complete proteins plus fiber, vitamins, and minerals, with a significantly lower environmental footprint.
Legumes: Incomplete but Important
Legumes provide substantial protein but are incomplete. For example, lentils lack methionine, while chickpeas may be low in tryptophan. Combined with cereals, however, legumes can help create a more balanced amino acid profile.
Why a Plant-Only Diet Requires Supplements
A diet based exclusively on fruits and vegetables cannot fully cover human nutritional needs. Beyond amino acid deficiencies, crucial nutrients such as vitamin B12, vitamin D, heme iron, and zinc are often missing. This is why vegan diets generally require supplements or fortified foods to prevent deficiencies.
Ranking of the Best Natural Protein Sources
- Eggs – complete proteins with high bioavailability.
- Fish – complete proteins plus omega-3 benefits.
- Lean Meat – high-quality protein with vitamins and minerals.
- Edible Insects – complete, sustainable proteins with diverse nutrients.
- Dairy – complete proteins and calcium-rich.
- Legumes + Cereals – a strong plant-based alternative when combined properly.
Want to try some great protein products? Visit our shop and choose the ones you're most interested in!
