The Protein-Packed Ingredient Missing From Your Pantry: Peanut Butter!

Four Protein Superfoods That Are Frequently Ignored

daily protein requirement
India Protein Paradox, Protein 101
August 12, 2020

Right To Protein Team

The Protein-Packed Ingredient Missing From Your Pantry: Peanut Butter!

If you’ve eaten peanut butter as a child, you would know how delicious it is – a melt-in-your-mouth treat when smeared on toast or combined with jelly for a perfectly good sandwich. However, as adults, we are now likely to turn away at the sight of peanut butter over concerns of it being unhealthy or fattening. But are you sure?

Peanut butter is highly underrated for its nutritional benefits, especially by Indian mothers. According to the Protein Paradox Study, among the 2,142 mothers surveyed across the country, most could correctly identify only three out of 11 protein-rich food items presented to them. Unfortunately, peanut butter wasn’t identified as a good protein source – the one nutritional benefit it should be hailed for! Peanuts contain as much as 25.8gm of protein per 100gm serving, making it an excellent source of the macronutrient. However, it is often overlooked due to incorrect perceptions of it being low in protein.

A powerhouse of nutrients, peanut butter has a number of health benefits. Let’s take a look!

Helps you feel full: Not many may know that protein helps suppress the ‘hunger hormone’ in your body. Since peanut butter rich in protein, healthy fats, and fiber, it ensures that you are satiated for long hours. This helps reduce cravings and the urge to binge-eat in between meals.

Maintains heart health: While many dismiss peanut butter as ‘fatty food’, it actually contains monounsaturated fats, which is the good kind required by the body. Several studies have shown that eating nuts can lower cholesterol levels and help reduce the risk of cardiovascular diseases. This makes peanut butter an excellent way to keep heart problems at bay.

Keeps blood sugar levels in check: Peanut butter is considered a low glycemic index (GI) food, which means that having moderate quantities of it doesn’t lead to sudden spikes in sugar levels. In fact, eating about a tablespoon of peanut butter five days a week can reduce the risk of developing diabetes by over 20 percent, according to a study published in the Journal of the American Medical Association.

Strengthens bones and muscles: Peanut butter isn’t just packed with protein, but is also a good source of magnesium, potassium, iron, and some traces of calcium. This helps strengthen the bones, build muscle, and also aids in muscle recovery.  This makes peanut butter perfect as a post-workout snack.

Strengthens immunity: The antioxidant properties in peanut butter are believed to boost immunity levels, protect against viral infections, and help reduce stress. Research also suggests that it’s Vitamin E and B3 content slows down cellular aging and lowers the risk of cancer and other neurodegenerative diseases such as Alzheimer’s.

There is no doubt that when it comes to nutrient-rich whole foods, peanut butter is a top contender – convenient, portable, and tasty. But, as with other foods, moderation is key. It may be tempting to have more than a spoonful at a time, but to get its full benefits, peanut butter needs to be incorporated into your diet following a quick check of your daily protein requirements. Use a simple tool like the Protein-O-Meter to estimate your protein needs before indulging in peanut butter, which is sure to become your pantry staple now!

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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