In What Foods Can I Find Amino Acids?

Amino acids can be found in most foods.  Foods that contain all 9 essential amino acids are called complete proteins.  Meat, poultry and fish are complete protein sources.  But, if you are trying to eat less meat, you can obtain complete proteins from other animal products, such as, dairy and eggs.

Soybeans and quinoa are the only plant sources that are considered a complete protein.  If you want to eat foods which are not complete proteins, you can eat those foods in combination with other foods to form a complete protein.

Foods are considered incomplete proteins because they don’t contain all 9 essential amino acids, but are still great sources of protein.  These would include legumes, other grains, nuts and seeds.  

Some examples of combining incomplete proteins include rice and beans, bulgur wheat and dried beans, barley and dried beans, corn and peas, soybeans and seeds, peanuts, rice and dried beans, seeds and green peas.  These foods don’t necessarily have to be eaten at the same meal, but should be eaten at some point during the same day.

What is protein?

Protein is made up of amino acids, which are called the “building blocks” of protein.  When you consume something that contains protein, it is broken down in the digestive system into amino acids, which are then absorbed by the body.

There are 20 amino acids, including 9 which are essential and 11 which are nonessential.  The nonessential amino acids can be produced from different components of the diet.  The essential amino acids either can’t be produced by the body, or the body can’t produce adequate amounts of them.  That means that we need to eat foods that contain all of the essential amino acids.

What Are The Health Benefits Of Lean Meats

Lean meat is lower in saturated fats than other meats, which is beneficial for heart health.  Meats are a rich source of iron, magnesium, zinc and B vitamins.  These nutrients help form new red blood cells, build strong bones and support immune health.

Lean meats are a complete protein, providing all essential amino acids.  Protein is the macronutrient highest in satiety, meaning high protein foods keep you feeling full the longest after eating.

It is good to have variety in any food group, including proteins.  Diversify your protein selections with lean red meats, white meat, eggs, seafood and vegetarian sources of protein like beans, nuts and soy.  

Conclusion

Lean meats have less than 10 gm of fat per 3.5 ounce serving.  You can get lean meats from any type of animal, as certain cuts of meat like loins are leaner cuts of meat than others.  Processed red meats are not usually considered lean, but white meats are almost always considered lean without the skin.

Grass fed or wild animals are leaner choices than commercially fed animals from feed lots.  To make any meat leaner, cut away excess fat before cooking and cook the meat so the fat drips away from the meat.  Examples include grilling, broiling or roasting.