Before I started tracking macros I loved peanut butter for a snack, protein shakes, sandwiches, and more! I never cared to look at the nutrition label because I knew it was “healthy”. Also, I noticed the front advertised it has 7 grams of protein per serving!
What I failed to realize on the back is that per serving it also has 16 grams of fat. For every gram of protein equals 4 calories and for every gram of fat equals 9 calories.
I no longer see peanut butter as a good source of protein but more as a healthy fat source.
Now every serving is two tablespoons. Just imagine how many servings you are getting if you don’t have a food scale or mindful eating habits. I’m not saying peanut butter is unhealthy but those extra calories and grams of fat need to be accounted for. Too much or an excessive amount of ” good” foods can be unhealthy.
Have your peanut butter in moderation.
PB2 is a great alternative for lower calories and less fat. You just have to mix it with water or milk for a thick butter-like consistency. I love the powders for my protein shakes, that’s how I satisfy my cravings for peanut butter. I no longer will dump tablespoons into a shake but now two servings of PB2 is enough.
I found a plant powder peanut protein with dutch cocoa. This is much more expensive than standard PB2 because this one has 20 grams of protein per serving. It’s equivalent to buying standard whey protein.
Since Whey Protein comes from milk this is a great alternative for those that are lactose intolerant. This is made with roasted peanuts and brown rice protein. It has the same amount of calories as regular peanut butter (190 calories) but it has 11 fewer grams of fat and 13 more grams of protein.
What makes this powder special is it’s a complete protein. Meaning it has all essential amino acids! Also the bcaa complex. I highly recommend it.