Protein has been long associated with its benefits. It is essential for our body as it helps build and repair tissues, produces enzymes and hormones, and supports immune function. It provides the necessary amino acids, the building blocks of muscles, skin, hair, and organs. As per the research published in The American Journal of Clinical Nutrition, the right amount of protein intake enhances muscle protein synthesis, which is crucial for maintaining muscle mass, especially as we age. Not only this, but protein helps with weight loss by increasing satiety and boosting metabolism. Hence, it is advised to have a protein-rich diet when trying to shed those extra kilos. To increase protein intake, one needs to add protein-rich foods. Peanut butter and cheese are amongst the favourites. But which one has more protein?

Recently, fitness coach Ralston D'Souza took to his Instagram handle where he shared if 1 tbsp peanut has more protein or 1 cheese slice. Let's check!

Fitness coach Ralston D'Souza shares in his reel that cheese has an upper hand over peanut butter when it comes to protein. "Cheese provides more protein per calorie with fewer carbs and fat, and it's a complete protein," he says. He also explains that cheese is lower in calories, with one slice containing about 60 calories compared to 95 calories in a tablespoon of peanut butter. He adds that portion control is easier with cheese, as measuring peanut butter can be tricky, leading to overeating and consuming more calories than intended.

So does this mean that peanut butter should be a big NO? Not at all! The coach shares that peanut butter is fairly nutritious and a good source of protein. However, the only problem is that it is not a complete protein, unlike cheese slices. Plus, it's also a calorie-dense food. So, it's completely alright to consume peanut butter occasionally but ensure that you don't go overboard.

Apart from adding peanut butter and cheese, you can also add a variety of protein-rich foods to your diet. Animal-based sources like eggs, chicken, fish, and dairy products (milk, yogurt, and cheese) are excellent options as they provide complete proteins with all essential amino acids. For vegetarians and vegans, plant-based proteins such as lentils, chickpeas, tofu, quinoa, and almonds are good alternatives. Adding different plant sources, like rice and beans, can also provide complete protein.

Dietitian Parmeet Kaur from Marengo Asia Hospitals shares that including protein-rich snacks such as Greek yogurt, boiled eggs, and protein bars in your daily routine.

Apart from dietary changes, make sure to chew your food thoroughly, as this makes it easier for your stomach to process. You should also consume enough water. Staying well-hydrated helps maintain the balance of digestive fluids and aids in breaking down food, including protein.

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