Complete is a nutritionally complete powdered food that is high in protein and fiber, reduced carbohydrate, and rich in healthy fats, with an alternative macro split of 17:40:40:3 (net carbohydrate, protein, fat, fiber) i.e. 17% of the energy comes from carbohydrate, while 40% comes from fat, 40% from protein and 3% from fiber. Complete also provides micronutrients, such as phytonutrients and all 27 essential vitamins and minerals.
Additionally, Complete contains no lactose or any animal products, no soy, and no GMOs.
Complete works to meet requirements for all macro- and micronutrients, and proportion them to provide what you need from a meal.
Carbohydrate in Complete: Tapioca
The carbohydrate content of Complete is 50% lower than any regular powder meal replacement. This is to provide an alternative product for those who desire a different carbohydrate intake for a meal. The carbohydrates in Complete primarily come from tapioca, a starch that comes from the roots of the cassava plant. We’ve used this as the primary carbohydrate source as it also provides a smooth, rounded mouthfeel. As Complete contains no artificial sweeteners, we’ve used a small amount of organic coconut sugar to compliment the natural sweetener stevia to deliver a subtle sweet taste. While Complete is low in sugar, we also offer an unflavored/unsweetened version with no added sugar or sweeteners.
Fat in Complete: Flaxseed, Sunflower and Coconut
The fats in Complete provide 40% of the total energy and are mainly derived from flaxseed and sunflower seeds. They provide essential omega-3 and omega-6 fatty acids in optimum amounts. There are two essential fatty acids: linoleic acid (LA – an omega-6 fatty acid) and alpha-linolenic acid (ALA – an omega-3) . Using our blend of flaxseeds and sunflower oil powder, we’ve ensured Complete contains sufficient amounts of both of these EFAs as well as other omega-3 and -6 fatty acids.
We’ve included medium-chain triglycerides (MCTs) from coconut. MCTs are treated much like carbs, so they provide an energy-rich, sustained fuel and are perfect for those of us with busy lifestyles.
Complete is High-protein: Peas and Rice
For healthy adults, the DRI recommends that 10-35% of calories should come from protein, or a minimum of 0.8g of protein per kg body weight per day. The recommendation of 0.8g of protein per kg body weight per day is the recommendation to prevent deficiency. Complete is high in protein for those who desire a higher intake of protein for some meals. We combine plant based sources of protein to ensure Complete provides all of the essential amino acids, including BCAA's (Branched chain amino acids).
Most of the protein is supplied by pea and brown rice protein, with smaller amounts coming from other ingredients like flaxseed. Furthermore, protein is more satiating than other macronutrients, helping you to feel satisfied after your meal.
Amino Acid Profile of Complete
Protein is made up of amino acids. There are over 500 amino acids in nature, 20 of which are known as the standard amino acids as these are the ones that are coded genetically and are subsequently involved in primary protein synthesis. Of these 20, nine are essential as they cannot be synthesized from other amino acids.
The nine essential amino acids are:
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Histidine
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Isoleucine
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Leucine
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Lysine
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Methionine
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Phenylalanine
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Threonine
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Tryptophan
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Valine
The other 11 are:
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Alanine
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Arginine
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Asparagine
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Aspartic acid
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Cysteine
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Glutamine
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Glutamic acid
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Glycine
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Proline
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Serine
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Tyrosine
Generally, proteins derived from animal foods (meats, fish, poultry, milk, and eggs) are considered complete proteins because they provide all nine essential amino acids. Some plant foods are also complete proteins, including quinoa, buckwheat, and soy. You can also combine plant foods (legumes, seeds, grains, and vegetables) to get all nine amino acids. Many plant foods have insufficient amounts or one or more of the essential amino acids. The protein in Complete comes primarily from pea protein and brown rice protein. This ensures the inclusion of all essential amino acids in sufficient amounts. The protein from brown rice is high in the sulphur-containing amino acids cysteine and methionine, plus it contains good amounts of all the others, but is very low in lysine. Pea protein is low in cysteine and methionine but high in lysine. Plus there’s additional protein in smaller amounts from the flaxseed. Combining ingredients, Complete is both high in protein and vegan.
Complete is High-fiber
More than 4 in 5 Australian adults don't get enough fibre for optimal health. Complete is designed to help close that gap. Healthy adults require anywhere from 25-38g of fiber per day (14g of fiber for every 1,000 calories). One serving of Complete contains 6-8g of fiber per serving, depending on which flavor option you choose.
The fiber in Complete is a combination of soluble and insoluble forms of fiber. These are both naturally supplied from plant based ingredients such as brown rice, quinoa, pulses and vegetables. The fiber content helps to ensure the formation of normal, solid stools in healthy users. Fiber can act like a sponge, so be sure to consume adequate amounts of water when consuming fiber rich meals like Complete.
Vitamins and Minerals in Complete
The majority of the vitamins and minerals (also known as micronutrients) in Complete are from natural ingredients. We then use a micronutrient blend to fortify the product to ensure we are providing all the vitamins and minerals you need from a meal.
There have been numerous studies in the past 20 years demonstrating that, for certain micronutrients, levels higher than the DRI may have beneficial effects to health. For example, it’s widely considered that the amount of vitamin C we’re recommended to consume is too low, so we've reflected this in the Complete formula. Benefits of consuming more vitamin C include supporting a healthy immune system, antioxidant properties and it also helps the absorption of some minerals like iron.
With some of the trace elements, the levels are higher than the recommended amounts. This is because we only need tiny amounts of them, but the natural ingredients in Complete are a rich source.
Choline is an essential B vitamin, and although it can be synthesized in our bodies, it’s more efficient to obtain it from our diets. It’s of particular importance for post-menopause.
There has been some concern about phytic acid: a naturally occurring substance in some seeds including flaxseed. Phytic acid can chelate (bind) some minerals meaning that they’re less bioavailable. As flaxseed is a large contributor to the nutrition of Complete, we've ensured that there are adequate levels of some minerals, like iron and zinc, to accommodate any issues with phytic acid chelation. Furthermore, the high level of vitamin C in Complete will also further promote iron absorption.
Phytonutrients in Complete
Phytonutrients are compounds found in plant foods that may exhibit some health benefits like disease risk prevention. Complete’s fundamental ingredients are plant-based foods, which are already phytonutrient-rich and so the benefits are passed onto anyone consuming Complete. Additionally, we've also included some extra phytonutrients to optimize the Black Edition powder formula, and to complement the antioxidant nutrients such as vitamins C, vitamin E and selenium. Antioxidants are important because they reduce the amount of free radicals in the body. Free radicals cause oxidative stress that can have adverse effects on our health, such as triggering disease or adverse effects on DNA, so it is important to have a balance of antioxidants in our diet.
Polyphenols in Complete have antioxidant activity. Complete’s beneficial phytonutrients include:
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Lutein: we've added additional lutein in our vitamin and mineral blend. Although not essential, there is concern that diets low in lutein may lead to macular degeneration of the eye in the elderly, as lutein is involved in eye pigment development. Lutein is also an antioxidant.
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Zeaxanthin: another antioxidant, this has been added as it also has a role in long-term eye health.
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Lycopene: added as it's a potent antioxidant.
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Green tea catechins: green tea extract is included as it is rich in catechins especially epigallocatechin gallate (EGCG) which are polyphenols with antioxidant activity.
Probiotics and Kombucha
Complete contains the probiotic Bacillus coagulans MTCC 5856. Probiotics are ‘good’ bacteria which, when consumed in adequate amounts, may have health benefits, particularly for gut health.
Kombucha is a fermented product that is made using a symbiotic culture of bacteria and yeast (SCOBY). Kombucha provides B-vitamins which are produced when the SCOBY breaks down the sugars present.
Caffeine
The green tea extract used in Complete may contribute a small amount of caffeine. Flavors that include cocoa or coffee, such as our coffee caramel, chocolate, and cookies and cream flavors, have additional amounts of caffeine present, as cocoa and chocolate naturally contain caffeine. If you have caffeine sensitivities, we'd suggest choosing a different product that doesn't contain coffee, chocolate or green tea extract for the time being.
Complete Cautions and Allergen Advice
As some conditions require dietary intervention, like with any food, please heed the notes below for the following conditions:
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Diabetes mellitus: For those with type 1 and type 2 diabetes, please review the carbohydrate, sugar and other nutrition facts for Complete to see if it is suitable for your needs.
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Inborn errors of metabolism: If you have a glycogen storage disorder (GSD) or other inborn error of metabolism where you require dietary manipulation, you should consult your doctor or specialist clinician before using Complete.
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Celaic: Complete is not gluten-free, and is made with some gluten-containing ingredients.
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FODMAPs: FODMAPs are short-chain carbohydrates that are poorly absorbed and consequently ferment so can be irritating to some people's intestines. Sometimes those with IBS follow low FODMAP diets. Complete is low in FODMAPs constituents so is suitable for people who follow a low-FODMAP diet.
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Phenylketonuria (PKU): Complete is not suitable for those who suffer from phenylketonuria (PKU).
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Pregnancy & lactation : Complete can be included in the diet of those who are pregnant or breast feeding, however it should be limited to one serving per day. If you have questions about suitability, we suggest you discuss with your doctor if there are any clinically specific reasons why they wouldn’t be suitable.
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Children: Complete is likely not suitable for children under 14 years of age as it is very rich in protein. However, older children may include Complete as part of a balanced diet that includes a variety of other foods. Complete should not be their sole source of nutrition as they have different nutritional requirements to adults.
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Eating disorders: Complete can be consumed by individuals with eating disorders as a useful source of complete nutrition if it is an appropriate fit for their current meal plan. However, we recommend that individuals with eating disorders only use Complete after discussing it with their doctor or relevant clinician.
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Medications: There may be specific drug-nutrient interactions relating to a particular medicine you're using, so we recommend you read the drug information provided with your prescription, and if you have any further concerns, please discuss them with your doctor.
Allergen Advice
All Complete products are vegan. We thoroughly assess our ingredients and the processes we use to make Complete and whenever we identify potential routes of allergen contamination we will first take steps to eliminate the possibility of any contamination of our product. However, where it is not possible to remove the risk we will clearly highlight any allergens that might be present on our product packaging in line with current AU food safety guidelines.
However, we recognize that individuals can have allergies to any protein in any ingredient therefore if you have a specific allergy that is outside of the remit above, please contact us directly and we will do our best to guide you on which products are suitable.
References
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Richer S, et al. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry (St Louis, Mo). 2004; 75(4):216-30.
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