What is a Complete Protein?
A complete protein is a food that contains all 9 essential amino acids that our bodies cannot make on their own. Complete proteins are important for building muscle mass, supporting immune function, and maintaining overall health. Most animal products like meat, eggs, and dairy are complete proteins. However, plant-based proteins like peanut butter on their own are considered incomplete proteins because they lack one or more essential amino acids. By pairing peanut butter with other plant foods, you can create a complete vegetarian protein source.
Essential Amino Acids
The 9 essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Our bodies need all of these amino acids to function properly. While peanut butter contains 7 of the 9 essential amino acids, it is low in the amino acids methionine and tryptophan. By combining peanut butter with other plant proteins like grains or legumes, you can create a complete protein profile.
Peanut Butter Nutrition
Here is the nutrition breakdown for a 2 tablespoon serving of natural peanut butter:
- Calories: 188
- Fat: 16g
- Carbs: 7g
- Fiber: 2g
- Protein: 8g
As you can see, peanut butter is a good source of healthy fats, fiber, and plant-based protein. The protein content comes mainly from the abundance of arginine and glutamic acid. While peanut butter doesn’t contain all essential amino acids, it still provides decent protein quality especially when combined with grains, seeds, or legumes.
Peanut Butter Amino Acid Profile
Here are the main amino acids found in peanut butter:
- Glutamic Acid
- Arginine
- Aspartic Acid
- Leucine
- Lysine
- Phenylalanine
- Alanine
- Proline
- Serine
- Glycine
As you can see, peanut butter contains good amounts of many essential amino acids like lysine and leucine. However, it is low in methionine and lacks tryptophan. By pairing peanut butter with grains and legumes that provide these missing amino acids, you can create a complete vegetarian protein source.
Best Foods to Combine with Peanut Butter
Here are some of the top foods to combine with peanut butter to make a complete protein:
1. Whole Grains
Whole grains like whole wheat bread, oats, quinoa, and brown rice complement peanut butter’s amino acid profile by providing methionine and tryptophan. Some easy ways to combine peanut butter with grains include:
- Peanut butter sandwich on whole grain bread
- Peanut butter oatmeal
- Peanut sauce with brown rice
- Peanut butter energy bites with oats and quinoa
Aim for 1-2 servings of whole grains per day to balance out the amino acids in peanut butter. Look for minimally processed breads, oats, and rice rather than refined varieties.
2. Legumes
Beans and lentils also provide complementary amino acids to peanut butter. Some options include:
- Peanut stew with beans or lentils
- Peanut butter hummus
- Peanut butter over lentils or chickpeas
Beans are rich sources of lysine and tryptophan which pair nicely with peanut butter. Enjoy legumes 2-3 times per week to get a balanced amino acid intake.
3. Nuts and Seeds
Nuts and seeds provide healthy fats, fiber, and amino acids that complement peanut butter:
- Trail mix with peanuts, almonds, walnuts, etc.
- Peanut butter mixed with chia seeds or flax
- Peanut butter with sunflower seed butter
Aim for 1-2 servings of nuts and seeds daily as plant-based protein and healthy fat sources.
4. Dairy and Eggs
For vegetarians who include dairy and eggs, these animal proteins can complement peanut butter as well:
- Peanut butter with Greek yogurt
- Peanut butter with cheese
- Peanut butter with eggs
Dairy and eggs provide the missing amino acids like tryptophan and methionine in peanut butter. Vegans can skip these combinations.
Sample Peanut Butter Meal Plan
Here is a sample one day meal plan with peanut butter and complete protein combinations:
| Meal | Foods |
|---|---|
| Breakfast | Peanut butter banana oatmeal made with milk |
| Lunch | Peanut butter and jelly sandwich on whole wheat bread with Greek yogurt |
| Dinner | Thai peanut sauce over brown rice with steamed broccoli |
| Snack | Peanut butter energy bite made with oats, chocolate chips, chia seeds |
As you can see, pairing peanut butter with grains, dairy, legumes, nuts, and seeds provides complete proteins and balanced nutrition.
Tips for Making Complete Proteins with Peanut Butter
Here are some tips to keep in mind:
1. Variety is key
Rotate different complete protein combinations like grains, legumes, seeds, and dairy to get a diversity of amino acids.
2. Balance your meals
Aim to include a complete protein source at each meal like peanut butter with toast at breakfast, yogurt at lunch, and beans at dinner.
3. Read labels
Check the ingredient list on packaged foods like breads, crackers, cereal to ensure they are made with whole grains, not refined grains.
4. Portion proteins
Get about 0.5-0.75 grams of complete proteins per pound of body weight daily from both plant and animal sources.
5. Consider supplements
Vegans or vegetarians may want to supplement with an amino acid complex or plant-based protein powder to ensure adequate intake.
Conclusion
While peanut butter is an incomplete protein on its own, pairing it with foods like whole grains, beans, nuts, seeds, dairy, and eggs can provide all nine essential amino acids your body requires. Following a balanced diet with a variety of plant and animal protein sources is key to maintaining muscle mass and supporting overall health. Peanut butter can be part of a well-rounded nutrition plan as an excellent plant-based protein when combined properly with complementary foods.