Most individuals can get enough protein from a varied diet, but for those focusing on specific sources like PB2 powdered peanut butter, understanding its protein profile is key. The simple answer to whether PB2 is a complete protein depends entirely on the product you're using. PB2 Foods offers multiple versions, with significant differences in their amino acid makeup.
What is a complete protein?
A complete protein is any food that contains adequate levels of all nine essential amino acids (EAAs). The human body cannot produce these nine EAAs, so they must be obtained through diet. Proteins are broken down into amino acids, which are the building blocks for new protein within the body. Animal-based foods, such as meat, fish, and dairy, are typically complete proteins. In contrast, most plant-based foods, including legumes, are considered incomplete, as they are low in one or more EAAs. For peanuts, and therefore PB2 Original, the primary limiting amino acid is methionine.
PB2 Original: An incomplete protein
PB2 Original is made by pressing most of the oil from roasted peanuts, leaving a defatted peanut powder. As a legume, this peanut powder is an incomplete protein because it is low in the essential amino acid methionine. Each 13-gram serving of PB2 Original provides approximately 6 grams of protein. While this is a healthy amount, especially considering the lower calories and fat, it shouldn't be the sole source of protein if you're targeting all EAAs from a single meal.
PB2 Performance: A complete protein blend
In response to consumer demand for higher-quality plant-based protein, PB2 Foods created the PB2 Performance line. This product combines peanut protein with brown rice protein, which together provide all nine essential amino acids in adequate amounts. This strategic combination complements the amino acid deficiencies of each source; peanuts are low in methionine, while brown rice protein is richer in it. The result is a complete protein blend with 20 grams of protein per serving.
How to make PB2 Original a complete protein
To upgrade PB2 Original to a complete protein, you can simply combine it with complementary food sources. Complementary proteins are two or more incomplete protein sources that, when eaten together, provide a full amino acid profile. A balanced diet over the course of a day is sufficient, but here are some easy-to-implement combinations:
- PB2 with Grains: A classic peanut butter sandwich on whole-wheat bread is a perfect example, as grains are higher in methionine. You can also stir PB2 into oatmeal, adding a dose of protein and nutty flavor.
- PB2 in a Smoothie: Blend PB2 powder with a complete protein like soy milk or add other complementary sources such as oats or a dedicated rice protein powder.
- PB2 and Seeds: Sprinkle some chia seeds, hemp seeds, or sesame seeds into your reconstituted PB2 or a dish containing it to boost the methionine content.
PB2 Original vs. PB2 Performance: A Comparison
| Feature | PB2 Original | PB2 Performance |
|---|---|---|
| Primary Ingredient | Defatted peanut flour | Defatted peanut flour & brown rice protein |
| Protein per Serving | ~6g (per 13g serving) | 20g (per scoop) |
| Complete Protein? | No (Incomplete) | Yes |
| Added Sugars | Varies by flavor; some have zero added sugars | Zero added sugars |
| Key Benefit | Low-fat, low-calorie powdered peanut butter | High-protein, complete amino acid profile |
| Primary Use | Baking, smoothies, general use | Post-workout recovery, fitness nutrition |
Protein quality and digestibility
The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method used to measure protein quality based on a human's amino acid requirements and ability to digest the protein. While some older metrics suggested a lower PDCAAS for peanuts compared to animal proteins and soy, it is important to remember that this score is influenced by the limiting amino acid, not the overall protein content or usability. Most nutrition experts now focus on the totality of the diet rather than the protein completeness of single foods, recognizing that combining diverse plant-based sources over the day is what matters. A varied, balanced diet ensures you get all the essential amino acids your body needs.
Conclusion
In summary, the question "Is PB2 a complete protein?" has two different answers depending on the product line. PB2 Original, made solely from peanuts, is an incomplete protein due to its low methionine content. However, the PB2 Performance line is a complete protein because it blends peanut protein with brown rice protein. For those using PB2 Original, it is simple to create a complete protein source by combining it with complementary foods like oats, whole grains, or seeds. Regardless of the version you choose, PB2 is a convenient and versatile source of protein that can be integrated into a healthy and balanced diet. For more on plant-based protein options, resources like Healthline can be helpful.
Optional outbound link
For a deeper dive into making vegan meals complete, Healthline provides a comprehensive list of complementary protein combinations. Healthline.
Summary
Is PB2 a complete protein? The answer depends on which product you're considering. The Original PB2 is an incomplete protein, while the Performance line is explicitly designed to be complete. However, even the Original can be made complete when combined with complementary foods like grains or seeds, emphasizing that a varied diet is the key to getting all essential amino acids.
Further considerations
To make an informed choice between PB2 Original and PB2 Performance, consider your specific needs. PB2 Original is a low-fat, low-calorie way to add peanut flavor and a protein boost to recipes, ideal for weight loss or general health. PB2 Performance, with its higher and complete protein count, is better suited for athletes or those with higher protein requirements for muscle building and recovery. In either case, PB2 products are a valuable addition to many diets.
