Oats contain all nine essential amino acids necessary to make up a complete protein.
Although oatmeal is not a complete protein, or a protein that contains all nine essential amino acids, it is a higher-quality protein than some grain-based foods.
While there is protein in oatmeal, the amount is a little less than what is usually suggested for a meal. In ½ cup uncooked large flake oats, there are 8 g protein. So, this amount is a little less than the suggested 20-30 g protein/meal.
While it might not sound like the most obvious breakfast combination, peanut butter, and oatmeal have become increasingly popular - and for good reason! Together they form a complete protein source that's rich in essential vitamins & minerals.
This is why you should complement your oats with another incomplete protein from another food group, to bump up the quota of lysine to the required amount for a complete protein. A perfect choice is a sprinkling of pumpkin seeds, or a few cashew nuts.
Which foods are complete proteins? Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa.
Avocados don't contain all the amino acids used by your body to build protein-based structures, but they contain all the essential ones. Essential amino acids must be obtained from the diet, whereas your body can make the non-essential types.
While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving. However, chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice.
Contains All Essential Amino Acids
The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.
Oatmeal is an ideal food choice for bodybuilding enthusiasts, as it provides slow-releasing carbohydrates for a sustained and consistent source of energy. The complex carbohydrates found in oatmeal are considered “clean” carbs, providing fuel for extended exercise periods without causing blood sugar spikes or crashes.
Because oats are a great source of healthy carbohydrates, protein and fiber, they can be an excellent addition to your bodybuilding diet to help repair muscles and spur growth. Oats are also complex carbohydrates that take a long time to digest, providing you with steady energy for a longer period of time.
Eggs = More Protein
On the hand, oatmeal is a carb-rich food and does provide some protein to our body. According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs.
Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
Share on Pinterest Chia and hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, and puddings. Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.
Since oatmeal is a complex carb, it's digested slower than foods containing simple carbs. However, oatmeal also contains dietary fiber, which helps with digestion and absorption. When these two factors are combined, the digestion time of oatmeal is relatively fast and takes about two to three hours.
Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.
The protein in brown rice isn't a complete protein because it doesn't provide all the essential amino acids. But Kopp says that as long as you eat a variety of healthy foods, you should get enough of the nine essential amino acids.
According to Harvard Health Publishing, all animal-based foods, including meat, dairy, and eggs, contain complete protein. The majority of plant-based protein sources, such as whole grains, legumes, seeds and nuts, spinach, broccoli, and mushrooms, are incomplete.
Tofu is one of the original complete vegan proteins, and too often ignored by culinary professionals. Tofu is made from soybeans, which contains all nine essential amino acids in the right ratio. Tempeh and edamame, also forms of soybeans, are complete proteins, too.
Are lentils and rice a complete protein? Foods that have all 9 essential amino acids are called “complete” proteins. Foods that lack one or more essential amino acids are called “incomplete”. Lentils and rice are both “incomplete” proteins, but pairing them together will form a “complete” protein.
Almonds and garbanzo beans are both incomplete protein sources, meaning they don't contain all nine essential amino acids in sufficient amounts.