Best Peanut Butter For Protein Shakes
One of the most popular ways to consume peanut butter, especially when youre doing it to get a protein kick, is by mixing it into a shake. Protein shakes are quick, easy and can be super tasty, especially if you pick the right ingredients.
Whether you want to add berries, bananas, or something else, we will help you establish the best peanut butter for protein shake goodness.
Peanut Butter Nutrition Facts: Is It Good Or Bad For You
Youve probably been eating it since you were a kid. Its a staple in most American kitchen pantries, but many people wonder: Is peanut butter bad for you?
This is actually a common question, and there are some misconceptions when it comes to peanut butter nutrition facts. The answer isyes and no. It depends on the quality, how much you consume and what you eat it with.
Sometimes peanut butter can be a metabolism death food, but then again, its a popular ingredient in several healthy snack ideas. To cut through the confusion, lets take a look at the potential benefits of peanut butter, along with the drawbacks.
Then youll be able to add peanut butter to your diet in a healthy, yet enjoyable way.
Does Peanut Butter Have A Lot Of Protein
Peanuts have been recognized as a valuable protein source since the 1800s. Additionally, peanut butter became highly valued during World War II when meat was not readily available. A one-ounce serving of peanutsabout a handfulis considered a good source of protein based on the United States Department of Agriculture Nutrient Database. How much protein is in peanuts? Peanuts and peanut butter alike provide 7 grams of high quality, plant-based protein to your diet.
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Jif Creamy Reduced Fat Peanut Butter
Ingredients: Peanuts, Corn Syrup Solids, Sugar, Pea Protein, Contains 2% or less of: Salt, Fully Hydrogenated Vegetable Oils , Mono and Diglycerides, Molasses, Magnesium Oxide, Niacinamide, Ferric Orthophosphate, Zinc Oxide, Copper Sulfate, Folic Acid, Pyridoxine Hydrochloride
Two words you never want to see on your food: “Reduced Fat.” When manufacturers take something out, they put something back in. In this case, that’s two kinds of sugar, a ton of Frankenstein additives, including corn syrup, the liquid sweetener and food thickener made by allowing enzymes to break corn starches into smaller sugars. It provides no nutritional value other than calories.
How Much Sugar Is In Skippy Peanut Butter
Most flavors of Skippy peanut butter have about 3 grams of total sugar per serving . However, some of that is natural sugar from the peanuts. The Skippy flavor with the least sugar is No Sugar Added Skippy, along with the Natural 1/3 Less Sodium & Sugar flavor.
Here is a table showing the sugar content of various Skippy flavors:
|Skippy Peanut Butter Flavor|
|with Honey Creamy Peanut Butter Spread||5g|
Skippy Peanut Butter: Sugar Content
Its interesting to note that the No Sugar Added variety still has 2g of total sugars. Prior to checking these labels, I wouldnt have guessed that peanut butter would naturally contain that much sugar.
- Does Skippy Natural Have Sugar? Skippy Natural does have added sugar. In fact, Skippy Natural With Honey has more grams of total sugar per serving than any other flavor of Skippy I checked .
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Is It A Good Snack To Eat If Youre Aiming To Lose Weight
Peanut butter is often said to be a better snack choice than chocolate biscuits or crisps for dieters. And despite being high in calories, it is indeed a worthy mid-afternoon treat.
There is some evidence that indicates that small volumes of foods which are higher in monounsaturated fats can support weight loss by helping us stay fuller for longer, says MacDonald.
Choosing a no-added-sugar peanut butter will reduce the risks of blood sugars crashing, which can support weight loss.
Two tablespoons of peanut butter does provide roughly 200 calories though, so it should be eaten in moderation and considered part of a healthy and balanced diet.
Hazelnut Butter: Coming In Last Place
For those of you who may be hazelnut butter fanatics, youll need to look elsewhere for your protein needs.
Hazelnut butter contains only 2 g of protein per 1 tablespoon serving the least amount of protein of all the different nut butters.
Not without its benefits though, hazelnut butter also contains the least amount of saturated fat per serving. This could be beneficial for anyone trying to limit their consumption.
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Fillers And Other Additives
When choosing a peanut butter powder, Maidment stresses the importance of reading the nutrition label on your product.
“Look at the ingredient list and go with a powder that is made from only peanuts, because that’s all you really need to make peanut butter. The next best option would be a product with just peanuts and salt. The sodium in most peanut butter is relatively low,” she says.
“And avoid powdered products with unnecessary additives such as hydrogenated vegetable oil, dextrose, MSG and other fillers. These offer no nutrients or benefits, and can potentially cause health issues.”
Are There Any Risks Associated With Peanut Butter
As far as risks go, the most common and serious ones involve peanut allergies. If you have a peanut allergy, your immune system mistakes the peanut proteins as harmful invaders, according to the Mayo Clinic. In order to attack these “invaders” your body releases chemicals into your bloodstream that can cause symptoms such as skin reactions , itching, throat constriction, shortness of breath, digestive problems , and most concerning of all, anaphylaxis, a life-threatening reaction that requires an immediate injection of epinephrine , and will likely result in a trip to the emergency room.
Allergies aside, Iu warns against less expensive shelf brands that advertise as “no-stir” peanut butter, because they often use palm oil as a common ingredient to prevent oil separation. While palm oil won’t hurt you, its production does create a global risk to the environment. “90% of the world’s palm oil comes from burning rainforests, indigenous peoples and endangered species, and contributes to greenhouse gases,” says Iu. She adds that if you don’t mind stirring, choose those kindsthey’re better for the environment.
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Do Peanuts Have More Protein Than Other Nuts
With roughly seven grams of protein per ounce, peanuts are the most protein-packed nuts around.
Of course, peanuts aren’t really nuts at all. They’re legumes, a family of plants that also includes beans, lentils, and peas. This helps explain why there’s so much protein in peanuts. Peanuts are also chock-full of important nutrients like manganese and niacin. They’re also a good source of Vitamin E.
Adding Protein To Your Diet With Peanuts & Peanut Butter
In fact, one early study, called the Optimal Macronutrient Intake Trial for Heart Health , compared three diets to determine effects on blood pressure as well as the optimal diet pattern for reducing the risk of cardiovascular disease. The first diet was based on the Dietary Approaches to Stop Hypertension diet, which emphasized carbohydrates. The second diet had a higher fat level from healthy unsaturated fats. The third diet had higher protein levels, more than half of which were from plant sources, including peanuts and peanut butter.
The OMNIHeart study showed that, in addition to the benefits of substituting healthy fat for carbohydrates in the DASH diet, substituting healthy protein also further reduced blood pressure and the risk of heart disease.
Adding peanuts to your diet is a great way to add healthy protein. Plus, youll be consuming key nutrients and bioactives like arginine that can improve your blood pressure, decrease chronic disease risk, and promote longevity.
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Maintaining A Healthy Weight
Because peanuts are full of healthful fats, protein, and fiber, they make a satisfying snack. Eating them in moderation may help a person maintain a healthy weight.
Research found that women who ate nuts, including peanuts, twice a week had a slightly lower risk of weight gain and obesity over 8 years than those who rarely ate nuts.
A large-scale study found that eating peanuts and other nuts may reduce a persons risk of obesity over 5 years.
What Counts As High Protein
By FDA labeling standards, a good source of protein provides at least 10% of the daily value and an excellent source provides 20% or more. Thus any snack that has at least 5 grams of protein per serving can claim it’s a good source of protein and any snack with 10 grams of protein per serving or more is high in protein – even if this snack is well over 300 calories per serving.
Yes, a serving of peanut butter will get you 7 grams of protein but it also packs in nearly 200 calories and only has 17% of its calories coming from protein vs. the 76% of its calories that are from fat. While peanut butter is a delicious option, there are plenty of other high protein snacks options out there.
This is why finding high protein snacks goes beyond how many grams of protein are listed on the label. To determine how well your options stack up, pay attention to protein density, meaning protein as a % of total calories and not just protein grams.
The best high protein foods and snacks, contain more protein in them than other macros – meaning they are a better source of protein than they are a source of fat and carbs.
The high protein snacks listed below have at least 8 grams of protein per every 100 calories or, 30% of its calories coming from protein.
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Potential Risks Of Peanut Butter
Peanut butter is rich in a variety of nutrients but its also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
Commercial peanut butter brands often have added sugars, oils, and fats. For the best health benefits from peanut butter, look for all-natural products without these added ingredients.
Peanut butter can be a great addition to your diet if you limit your portions to the recommended amount. Some possible health risks of peanut butter include:
Some people have peanut allergies, which can be fatal in some cases. Avoid all peanut products if you have a peanut allergy.
High in Calories
Peanut butter contains a high amount of calories per serving. Make sure to moderate your portions to avoid unwanted weight gain.
High in Fat
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time.
Peanuts are high in phosphorus, which can limit your bodys absorption of other minerals like zinc and iron. If you are deficient in these minerals, a diet high in phosphorus can worsen this condition.
Alzheimers And Gallstone Disease
Peanuts have a high content of niacin and are an excellent source of vitamin E ,2), both of which have been shown to protect against Alzheimers disease and age-related cognitive decline In almost 4000 people 65 years or older, niacin from food slowed the rate of cognitive decline . It has also been found that the consumption of vitamin E from supplements had no effect on the incidence of Alzheimers, vitamin E intake from food has been was protected . In those who were in the top fifth of intake, incidence of Alzheimers disease was reduced by 70 %. Resveratrol has also been recognized as beneficial in Alzheimers disease and other nerve degeneration disease . It has been found that those who eat peanuts and peanut butter five times a week or more have a reduced risk of gallbladder disease by as much as 25 % .
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Peanut Butter Nutrition And Health Benefits
Peanut butter is one of the most popular foods in the United States, with an average consumption of three pounds per American per year. It is also one of the least expensive sources of plant protein you can find.
Despite its nutritional benefits, peanut butter is high in fat and calories. Just 2 tablespoons deliver no less than a quarter of your recommended daily intake of fat, some of it saturated. Moreover, as a processed form of peanuts, it one of the eight most common food allergens in the United States, affecting 1.4% of the population .
Even so, the nutritional benefits of peanut butter most often outweigh the consequences, particularly for people who are nutritionally deprived or simply don’t get enough protein in their diets.
Are Natural And Organic Peanut Butter The Same
Both natural peanut butter and organic peanut butter contain peanuts and nothing else. Organic peanut butter has to be certified, meaning that the peanuts have to be produced without the use of chemical fertilizers, pesticides, or other artificial agents. To gain certification, the product must meet the standards set by the U.S. Department of Agriculture .
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What Are The Benefits Of High Protein Snacks
Protein is a celebrated macro for its positive impacts on muscle gain, fat loss, and fitness.
If you are looking to lose weight, eating more protein can help curb cravings, reduce your appetite, and protect your lean muscle mass while cutting calories.
If you are looking to gain weight, protein can help you gain more muscle than fat and support your strength training workouts.
If you are looking to maintain your weight, protein has been associated with weight management as it’s the least likely macro to be stored as fat in a calorie surplus, has positive effects on appetite suppression, and may help keep your sweet tooth in check.
But no matter what your fitness goal is, eating high amounts of protein can feel like a challenge, especially if you are new to this style of eating. Opting for protein packed meals is key – with only four ounces of meat or fish at each meal, you can get up to 90 grams of protein a day. You can also meet this with plant based options however your volume of intake will likely be higher.
Eating high protein snacks to help keep you satiated between meals and meet your nutrition needs can be a big help with your wellness goals.
High protein snacks can help you hit your macros and get you from one meal to the next without feeling hungry all day.
Almond Butter: The Most Disappointing
For whatever reason, almond butter is traditionally preferred as an alternative to peanut butter and other buttery spreads.
Although the flavor may be more preferable to some, the nutritional content doesnt quite stack up.
As weve gone over in a previous post comparing almond butter and cashew butter, cashew butter was found to have both more protein and less calories.
Almond butter pales in comparison not only to cashew butter, but to just about every other nut and seed butter on our list especially when it comes to protein, clocking in at a meager 2.4 g per 1 tablespoon serving.
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How To Consume It Healthily
To consume peanut butter for its health benefits, here are some tips:
1. Buy Organic
First, when you buy peanuts, make sure you buy a certified organic brand and, ideally, a type of a peanut called Valencia or Jungle. These are typically not grown in the moisture of the ground. Theyre usually grown in bushes off the ground or higher up, and that eliminates the issue with mold.
In addition, Valencia nuts contain monounsaturated fats that lower triglycerides, and they have all nine essential amino acids and the antioxidant resveratrol. Resveratrol is a powerful antioxidant that fights free radical damage produced during everyday bodily functions, such as eating and exercise.
2. Consume with Omega-3 Foods
The second thing that can actually make peanut butter healthy is to consume it with omega-3 fats. You can add in a little bit of beneficial flaxseed oil or take an omega-3 fish oil supplement when you eat peanut butter. This will help you to maintain a healthy omega-6 to omega-3 ratio in your diet.
3. Enjoy in Moderation
Because of its calorie and saturated fat content, enjoying peanut butter in moderation is best. Its a useful ingredient for family snacks and meals, as long as you dont overdo it.
Stick to one tablespoon or less per serving.
Earth Balance Peanut Butter With Flax Seed Crunchy
Ingredients: Peanuts, Flaxseed, Peanut Oil, Agave Syrup, Palm Fruit Oil, Salt
Earth Balance, one of the first brands to bring “healthy” PBs into the mainstream, gets much love for including all-natural sugars, and fiber-filling flaxseed. But we can’t fully recommend a brand that includes added sugar at all. That’s jelly’s job!
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How To Use High Protein Spread
You can use this high protein low fat peanut butter spread any place you would use a regular peanut butter or other nut butter!
Perfect on a slice of toast.
For a healthy peanut butter and jelly aka PB& J! You might want to use a healthy version of jam as well Try this Strawberry Chia Seed Jam.