Product: Mayver's Dark Roasted Crunchy Peanut Butter
Nutrition per 100g: Energy 2430 kJ (578 kcal), Protein 24.2 g, Fat 49.3 g of which saturates 6.8 g Carbohydrates 21.3 g of which sugars 4.1 g, Sodium 255 mg, Potassium 653 mg
Ingredients: Roasted peanut butter (99.3%), salt
What I like about it? It is a good source of unsaturated fat which is good for cardiovascular health. A handful of nuts a day is beneficial and peanut butter is an easy way to get that handful in. (one handful is around 30g so just 2 tablespoons.)
There is no addition such as vegetable oil or added sucrose (sugar) which is as close to what you DIY would get. The roasted flavour is a good addition to a piece of wholegrain sourdough bread in the morning.
What I don't like about it? Nothing really. It is a high energy food and it is very easy to overeat (spoon anyone?)
Would I give them to my children? Yes but they need supervision to avoid eating peanut butter with bread.
Going plant-based diet has becoming increasing popular in recent years. In my practice, I see some clients ditch animal products overnight, and some gradually transiting. People change their eating habit for many reasons, some for animal rights, some for the environment and some for health. Indeed, evidence suggests that a plant-based diet reduce the risk of diabetes (1) and some forms of cancer (2).
If you are thinking about going vegan, one way is to break up the transition step wise so make it an easier transition.
Step 1: Start learning about plant-based protein food sources. Try them in different recipes.
Plant-based protein foods are different types of lentils, legumes such as red kidney beans, chick peas, tofu, tempeh, seitan (gluten), seeds and nuts.
Step 2: Explore different spices and herbs.
To make step 1 a long term option, start learning spices combinations.
Step 3: Find alternatives to your usual dairy favourites.
Dairy alternatives are easy to find these days....
In my practice, one of the most commonly asked question is 'what can I eat when I am out?'. Truly, when you to the food court area, there are so many choices and it can be overwhelming to choose something that you feel comfortable of.
For a healthy lunch, what you are after is a good source of carbohydrate, protein and yes, the vegetable component. Often, the carbohydrate and protein part is easy. Think a sushi roll. The hard part is adding the vegetable component to a meal. Instead of ordering from the set menu presented, be creative. Here are my top tips:
1) Chinese food outlets
Ask for additional vegetables and cut down the rice/noodle components. (often the carbohydrate components of the meals are very generous)
2) Lebanese food outlets
Mujadara (Salad of rice and lentils), together with a side serve of Tabbouleh and the red cabbage salad makes a satisfying meal.
3) Vietnamese food outlet
Instead of ordering three rice paper roll, order two rice paper rolls and one low carb vegetable roll...