Nutritionists reveal the truth: Is this sweet spread really packing the protein you need?
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As we age, maintaining a balanced diet becomes increasingly important, and protein plays a pivotal role in preserving muscle mass and supporting overall health.
The quest for protein-rich foods often leads us to a beloved pantry staple.
But is this creamy (or crunchy) spread the protein powerhouse we've been led to believe? Let's spread out the facts and see what nutrition experts have to say.
Before we dive into the jar of peanut butter, let's understand our protein needs.
The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, which equates to about 54 grams daily for someone weighing 150 pounds, according to Harvard Health.
However, as we age, our bodies may require more protein to maintain muscle mass and support a healthy metabolism.
Some dietitians advocate for higher protein intakes, suggesting 60 to 90 grams daily, especially for active seniors.
Jamie Nadeau, a registered dietitian, recommends aiming for “at least 20 grams of protein per meal for satiety,” though individual needs can vary.
This is particularly important for seniors, as protein can help curb appetite, maintain energy levels, and support the repair and growth of tissues.
Now, let's talk peanut butter. A two-tablespoon serving offers about 7 grams of protein, according to the US Department of Agriculture's (USDA) food database.
While that's a decent contribution to your daily protein intake, it's not the most efficient source if you're looking to significantly boost your protein levels.
Also read: What your body needs as you age—are you getting enough?
Caroline Thomason, RD, CDCES, tells USA TODAY, “(Peanut butter) gets this reputation that it's so high in protein. It's just fine. The juice isn't always worth the squeeze, in my opinion. I think peanut butter is still super nutritious and a healthy food. You get ... protein, you get a little bit of fiber, you get heart-healthy fat. All of those things are also great, but as a protein source, it's not the best.”
That said, peanut butter can still play a role in a nutritious diet. It's about how you pair it. Thomason suggests combining a serving of peanut butter with a carbohydrate, protein, and a fruit or vegetable to create a more balanced meal.
Some delightful pairings include peanut butter with an apple, banana toast, or mixed into a smoothie or oatmeal.
These combinations can help prevent overeating peanut butter, which is easy to do given its delicious taste and texture. Remember, moderation is key, especially since peanut butter is calorie-dense.
If you're looking to hit that 20-gram protein target per meal, you'd need to consume roughly 6 tablespoons of peanut butter, which clocks in at nearly 600 calories.
You might be interested: Chocolate Peanut Butter Avocado Pudding
For a more calorie-conscious approach, consider these protein-rich foods:
- Lentils: 23.6 grams per 1/2 cup of dry lentils
- Chicken breast: 22.5 grams per 3.5 oz
- Salmon: 20.3 grams per 3.5 ounce portion
- Ground beef: 18.2 grams per 1/2 cup
- Ground pork: 17.8 grams per 1/2 cup
- Ground turkey: 17.3 grams per 1/2 cup
- Plain Greek yogurt: 16.1 grams per single-serving container
- Cottage cheese: 11.6 grams per 1/2 cup
- Black beans: 9.9 grams per 1/2 cup
- 1% milk: 8.3 grams per cup
These options provide a higher protein content with fewer calories, making them excellent choices for those looking to increase their protein intake without overdoing it on the calorie front.
Try this recipe: Banana–Peanut Butter Yogurt Parfait
While peanut butter does offer protein and other nutritional benefits, it's not the most protein-dense option available.
It's a fantastic addition to a well-rounded diet when enjoyed in moderation and paired with other nutrient-rich foods.
We'd love to hear from you, our GrayVine community! How do you incorporate peanut butter into your diet? Do you have any favorite recipes or pairings? Share your thoughts and tips in the comments below!
The quest for protein-rich foods often leads us to a beloved pantry staple.
But is this creamy (or crunchy) spread the protein powerhouse we've been led to believe? Let's spread out the facts and see what nutrition experts have to say.
Before we dive into the jar of peanut butter, let's understand our protein needs.
The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, which equates to about 54 grams daily for someone weighing 150 pounds, according to Harvard Health.
However, as we age, our bodies may require more protein to maintain muscle mass and support a healthy metabolism.
Some dietitians advocate for higher protein intakes, suggesting 60 to 90 grams daily, especially for active seniors.
Peanut butter contains about 7 grams of protein per two tablespoons, which can contribute to daily protein intake, but it is not the most protein-rich option available. Image source: Freddy G / Unsplash.
Jamie Nadeau, a registered dietitian, recommends aiming for “at least 20 grams of protein per meal for satiety,” though individual needs can vary.
This is particularly important for seniors, as protein can help curb appetite, maintain energy levels, and support the repair and growth of tissues.
Now, let's talk peanut butter. A two-tablespoon serving offers about 7 grams of protein, according to the US Department of Agriculture's (USDA) food database.
While that's a decent contribution to your daily protein intake, it's not the most efficient source if you're looking to significantly boost your protein levels.
Also read: What your body needs as you age—are you getting enough?
Caroline Thomason, RD, CDCES, tells USA TODAY, “(Peanut butter) gets this reputation that it's so high in protein. It's just fine. The juice isn't always worth the squeeze, in my opinion. I think peanut butter is still super nutritious and a healthy food. You get ... protein, you get a little bit of fiber, you get heart-healthy fat. All of those things are also great, but as a protein source, it's not the best.”
That said, peanut butter can still play a role in a nutritious diet. It's about how you pair it. Thomason suggests combining a serving of peanut butter with a carbohydrate, protein, and a fruit or vegetable to create a more balanced meal.
Some delightful pairings include peanut butter with an apple, banana toast, or mixed into a smoothie or oatmeal.
These combinations can help prevent overeating peanut butter, which is easy to do given its delicious taste and texture. Remember, moderation is key, especially since peanut butter is calorie-dense.
If you're looking to hit that 20-gram protein target per meal, you'd need to consume roughly 6 tablespoons of peanut butter, which clocks in at nearly 600 calories.
You might be interested: Chocolate Peanut Butter Avocado Pudding
For a more calorie-conscious approach, consider these protein-rich foods:
- Lentils: 23.6 grams per 1/2 cup of dry lentils
- Chicken breast: 22.5 grams per 3.5 oz
- Salmon: 20.3 grams per 3.5 ounce portion
- Ground beef: 18.2 grams per 1/2 cup
- Ground pork: 17.8 grams per 1/2 cup
- Ground turkey: 17.3 grams per 1/2 cup
- Plain Greek yogurt: 16.1 grams per single-serving container
- Cottage cheese: 11.6 grams per 1/2 cup
- Black beans: 9.9 grams per 1/2 cup
- 1% milk: 8.3 grams per cup
These options provide a higher protein content with fewer calories, making them excellent choices for those looking to increase their protein intake without overdoing it on the calorie front.
Try this recipe: Banana–Peanut Butter Yogurt Parfait
While peanut butter does offer protein and other nutritional benefits, it's not the most protein-dense option available.
It's a fantastic addition to a well-rounded diet when enjoyed in moderation and paired with other nutrient-rich foods.
We'd love to hear from you, our GrayVine community! How do you incorporate peanut butter into your diet? Do you have any favorite recipes or pairings? Share your thoughts and tips in the comments below!
