Label Claims

In the past, I have cautioned that ingredients, serving sizes, and calorie content can change over time, making it a good idea to keep a watch on even your staple products. For me, Smuckers All Natural Peanut Butter has been a staple for years. I noticed when I got home from the grocery store today that both the Nutrition Facts Panel in the back and the Front of Pack (jar) declaration had changed. To be truthful, I did not notice the Front of Pack calorie declaration on the jar in my fridge before today, but it says 210 cals per 2 tablespoon serving - kudos for 1) disclosing calories up front and 2) including a serving size that we can understand. Also, on the standard NFP, the type of fats are broken down on the older jar. I have often pointed out that Smuckers All Natural peanut butter is a source of 'good' monounsaturated fat, but the tides and the (interpretation of) science have changed on fat - and no matter the kind of fat - the calories are the same. (BTW, this is one of those rare occasions where the term natural really means natural.)

The reason I started comparing my two jars of peanut butter was because on the front of the jar I bought today there was a declaration of 8 grams of protein per serving. Peanut butter is usually a good source of protein  - that is not new- declaring the grams on the front of the label is though. I guess there is a shift underway and protein is the macronutrient of the day. Because it was highlighted, I did think maybe the amount changed, but no, both jars have 8 g per serving. The older peanut butter does have more calories, just a few, but its weird that it went from 210 to 200 - same serving size. AND, other nutrition related fads (oh I mean concerns) are addressed on the new label, too. I'll let you pick them out below. BTW, the ingredients - peanuts and salt - are unchanged.
  
Here are the two jars and yes, I still LOVE this peanut butter.

This picture shows that the newer label doesn't break down the good fats.

Old calorie declaration

New calorie declaration plus 2 more declarations

Protein highlighted

Myth Buster

Yes, I think I should rename myself and this blog - we have been taking on a lot of myth busting over the years, and there is no end in sight. I like it though. I like it when science is used to prove or disprove a concept, especially when I know that misinformed or misled persons are spending their money on products that will not help them and may harm them.

Today the story is protein- powders, shakes, bars and supplements.
The truth is that muscle's gain power, strength and endurance when they are pushed too far in a workout and then repair themselves during the rest or recovery phase. It is also truth that the rebuilding is only possible with the use of protein. What is also truth, but not well known, is that you have enough of that protein already. At least the persons that are reading this blog and the persons who are spending money on gym memberships, fitness equipment and work out gear - those, them, us, me - we are not starving and really only starving people lack protein.

Even someone who practices body building for competition is unlikely to need supplementation. The best source of protein is FOOD. Most persons need about half their body weight in pounds in grams of protein a day. I know that sounds confusing, but a 150 pound person needs 75 grams of protein.

Good sources of protein include dairy products (and nonfat products have just as much protein as full fat ones so don't even try that excuse!), lean meats, legumes (beans and nuts), some vegetables, whole grains and fish. Look at your labels tomorrow just for the heck of it. Track your protein. You are not deprived. Even vegetarians get ample protein.

Several studies have been conducted that show that even athletes do not need protein from nonfood sources and that most people who take them are doing so because a coach, personal trainer, or TV spokesperson suggested it. Most trainers do not know that the body does not need more protein than this .5g/lb of weight.

Two other things need to be said about this. One is that the protein bars, shakes and powders bring in a lot of calories and usually people do not take the protein as a replacement product but as a supplement or in addition to - their regular intake. Another point to consider is that too much protein can indeed harm the body because of the extra work the kidneys must do to process it.

The upshot, in my simple and blunt opinion, is that the protein push is a scam that costs you - at the least it costs you money and calories and at the most, -kidney damage. What we really need more of is the activity that challenges the muscles not the protein that repairs them.

(of course there are persons with specific medical conditions who would be advised by licensed nutritionists and physicians on supplementation - but the rest of us - when in doubt, leave it out)

Research: journal Nutrition January 2010
also, the Canadian Sport Centre Dietary Study
and
Journal of Strength and Conditioning Research 2008

More info: http://www.pcrm.org/health/veginfo/vsk/protein_myth.html