How Much Protein A Peanut Butter Sandwich Really Has – Health Digest

How Much Protein A Peanut Butter Sandwich Really Has - Health Digest

There are 20 essential amino acids that make up proteins, 11 of which your body produces naturally and the others must be obtained from food sources. Proteins are divided into incomplete and complete proteins. Incomplete proteins don’t contain enough of all of the nine essential amino acids your body gets from food sources. Plant-based foods like nuts, legumes, seeds, whole grains, and vegetables generally fall under the category of incomplete proteins. However, foods like chia seeds, tofu, and quinoa are the exceptions. Animal-based proteins are also usually considered complete proteins.

Science has, however, come a long way from thinking that not consuming complete proteins and opting for incomplete proteins is somehow problematic. “For people who don’t eat much meat, or no meat at all, a wide variety of plant foods such as legumes, lentils, nuts, seeds and whole grains on a daily basis will allow for you to get the complete proteins you need,” explained registered dietitian Gillian Culbertson (via Cleveland Clinic). In fact, peanut butter can even compare to animal protein, nutrition-wise. Interestingly, when you combine peanut butter with whole grain bread, you’re making a complete protein food source. 

One slice of commercially prepared white bread (29 grams) has 2.57 grams of protein, per the U.S. Department of Agriculture. In comparison, one slice of whole wheat bread (32 grams) contains 3.97 grams of protein. 

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