For maintaining a healthy diet, protein plays a crucial role in building and repairing tissues, supporting immune function, and even boosting metabolism. (We wrote an article previously about the benefits of protein that you can read here!) But did you know not all proteins are created equal?
Experts classify proteins into two categories—complete and incomplete—and understanding the difference can help you make smarter choices for your health.
What are Complete and Incomplete Protein?
Protein is one of the 3 major macronutrients that is made of building blocks called amino acids. (The other two being fat and carbohydrates.) Amino acids form protein, and protein helps build muscle, making it essential for increasing muscle mass.
There are 20 amino acids, nine of which are considered "essential," meaning your body cannot produce them on its own and must get them from food. The other eleven non-essential amino acids we don't have to worry about in our diet because our bodies make them.
Complete proteins contain all nine essential amino acids in the right proportions. You'll find these in animal-based foods like meat, fish, eggs, and dairy.
Incomplete proteins, on the other hand, lack one or more of the essential amino acids. Plant-based foods such as beans, nuts, and grains often contain incomplete proteins. While plant proteins can still be nutritious, they may need to be paired with other foods to ensure you’re getting a full range of amino acids.
Now, we should add that just because a protein is incomplete doesn't make it bad. You simply have to mix and match to get all the amino acids you need. But with complete proteins, you can get everything you need in one place.
Examples of Complete VS Incomplete Proteins
Complete proteins include fish, poultry, eggs, dairy, pork, beef, and whole sources of soy. This includes tofu, edamame, tempeh, and miso.
Incomplete proteins are legumes, nuts, seeds, whole grains, and vegetables. Legumes include beans, peas, and lentils.
Why Dairy Protein is a Star Player in Protein Nutrition
Dairy products, like milk, yogurt, and cheese, contain not just one but two complete proteins: whey and casein. This makes dairy an excellent choice for those looking to support muscle growth, repair, and overall health.
Whey is one of the better known complete protein in milk. It is easy to digest and has been shown to support healthy weight management, prevent muscle loss, and reduce hunger.
Casein is slower to digest, meaning it stays in your body longer and helps you feel fuller after having it. There's also evidence to show that having casein before bed helps better sleep since it helps keep blood sugars remain stable and takes most of the night for the body to absorb the amino acids.
Between these two, you get benefits now and later!
All About the Quality
The quality of the protein you consume affects how efficiently your body can use it. Complete proteins are considered higher quality because they contain all the amino acids your body needs to perform at its best. This makes dairy an ideal choice for anyone looking to optimize their nutrition, whether you're a busy parent, an athlete, or simply looking to maintain a healthy lifestyle.
At Snowville Creamery, we’re passionate about providing high-quality, fresh dairy that not only tastes great but also nourishes your body with the full spectrum of protein benefits. Whether it’s a glass of creamy milk, a dollop of yogurt, or a slice of rich cheese, our dairy products are a convenient and tasty way to incorporate complete proteins into your diet.