Peanut butter is a versatile staple household item that can be added to sauces, smoothies, and baked goods. It’s rich in nutrients making it a healthy choice to add to your diet. When incorporating peanut butter as a protein source, many may wonder if peanut butter is considered a complete protein.
This article will explain what a complete protein is, dive into the nutritional makeup of peanut butter, and explore peanut butter protein powder as an alternative.
What is a Complete Protein?
A complete protein is one that contains all nine essential amino acids. Amino acids are the building blocks of protein, and essential amino acids are the ones that the body needs from food since it cannot make them on its own.
Amino acids are the building blocks of proteins, which are vital for the body’s growth, repair, and overall functioning.
Consuming complete proteins is vital for the body’s growth and overall functioning. If one food does not have all nine essential amino acids it is not considered a complete protein. However, incomplete protein foods can be complemented by other foods to create an adequate amino acid profile.
Essential vs Non-Essential Amino Acids
There are 20 different amino acids, and they can be categorized as either essential or non-essential.
Essential amino acids are those that the body cannot produce on its own, and therefore we must get them from food. The essential amino acids include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
On the other hand, the body can make non-essential amino acids, and we don’t need to obtain them through our diet.
Does PB Protein Contain All Nine EAAs?
Peanut butter is a good source of protein, however, it does not contain all nine essential amino acids.
In fact, peanut butter is just low in one essential amino acid called methionine.
Methionine in this case is referred to as the limiting amino acid, which means that peanut butter’s protein content is constrained by the relatively low levels of methionine it contains.
Without methionine, the body’s ability to synthesize proteins is hindered.
How to Complete PB Protein?
Even though peanut butter is not a complete protein, this by no means suggests that people should avoid this food. Rather, it’s an opportunity to maximize nutrition intake and turn peanut butter into a complete protein by pairing it with other foods. Specifically, incorporating foods that are high in methionine like whole grains, dairy, eggs, and seeds will complete the protein.
Combining peanut butter with whole grain toast or oatmeal for example would ensure you’re getting a complete protein.
Combining these foods with peanut butter ensures you’re getting adequate methionine and provides the body with all the essential amino acids it needs for optimal health.
How Much Protein Does PB Contain?
In just two tablespoons of peanut butter, you’ll typically get about 8 grams of protein.
While people probably shouldn’t consume all of their protein from peanut butter, it’s a fantastic addition to a well-balanced diet to boost your protein intake.
In addition to peanut butter’s protein content, it has plenty of healthy fats and fiber, making it a great, nutrient-dense food choice to add to meals and snacks.
What is PB Protein Powder?
Many supplement companies are finding ways to utilize peanut butter as a protein powder. Peanut butter protein powder is essentially a powdered form of peanut butter that has much of the fat extracted, yet provides great flavor and a good source of protein.
When oils are extracted from the peanut butter, the resulting powder is lower in fat and calories compared to regular peanut butter.
The flavored peanut butter protein powder from Naked Nutrition is a convenient, delicious, and healthy way to add flavor and protein to smoothies, baked goods, or any recipe that calls for peanut butter.
Should I Choose PB Powder Over Regular Peanut Butter?
Peanut butter protein powder and regular peanut butter both deserve a place in your diet.
The choice between regular peanut butter and the protein powder ultimately depends on your goals and preferences. If you are someone who wants to reduce your calorie or fat intake, you might choose powdered peanut butter.
On the other hand, if you want to be more satiated after a meal or snack, choosing regular peanut butter might help you feel more full.
While peanut butter protein powder can be convenient, versatile, and healthy, there is nothing wrong with also incorporating regular peanut butter into your diet as well.
Peanut butter is a delicious source of protein, however, it’s not considered a complete protein. It’s important to eat other foods that contain methionine such as whole grains, seeds, and dairy, so you can ensure you’re providing your body with the complete protein it needs.
Peanut butter is a nutritious food with healthy fats and fiber and can be a great addition to a balanced diet.
For those seeking a lower calorie, lower fat, and more convenient peanut butter product, choosing peanut butter protein powder might be a good option. Peanut butter protein is a great product that offers a great taste without a lot of calories or fat.
As with any dietary choice, it’s important to consider your individual goals and preferences. Whether you choose traditional peanut butter, peanut butter protein powder, or a combination of both, incorporating this food can be a fantastic addition to a healthy, protein-rich diet.