Monthly Archives: February 2024

Here’s an interesting thing: even if we don’t eat any fat sources, our body can still make its own fat by using other macronutrients. But this usually doesn’t happen because even if you don’t eat fat in visible form, such as ghee or oil, you still get fat in invisible form from

• Nuts
• Seeds
• Dairy
• Eggs, etc.

However, some fatty acids are essential, which means you have to get them from your diet. These include omega-3 and omega-6, which are polyunsaturated fats.

Omega-6 is found in most oils, nuts, and seeds. However, there are fewer sources of omega-3, such as fish in animals and

• Flax
• Chia
• Walnuts or
• Algae oil in plants. 

Omega-3 has an important role, such as:-

• Reducing cardiovascular risk
• Improving bone
• Brain and
• Vision health and much more.

So, the practical takeaway here is: omega 6, you can manage easily and even though omega 3 is really important for overall health but, before you run to the market to buy omega-3 supplement from the market, first set a good foundation for your overall health with proper nutrition and activity.

Then, you can start incorporating omega-3 into your diet.

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Before we get to the best peanut butter, let’s understand the basics of peanut butter. Any peanut butter typically contains around 25-30 percent protein, 50 percent fat, 20-22% grams of carbohydrates, and approximately 650 calories.

Peanut butter available in the market mainly falls into three categories:

Firstly, there’s all-natural peanut butter, which contains only one ingredient: peanuts. Then, to enhance the taste, many brands add sugar and salt to peanuts. Sometimes stabilizers and hydrogenated oil are also added for better consistency.

In sugar-added peanut butters, the percentage of peanuts decreases to about 80-85 percent, resulting in lower protein and fat content.

Thirdly, there are flavored peanut butters like chocolate or coconut, where the peanut content decreases, and the added flavor is present. Nutrition-wise, there will be slight differences among them, and the ingredients should be listed in this order on the label.

If you need to avoid a certain type of peanut butter, it’s best to avoid those with hydrogenated oil and why is that we’ll discuss hydrogenated fat in a separate video however, all peanut butters are heavy in calories.

Now that you know something about peanut butters, you can include them in your diet based on your budget, taste, brand preference, and goals.

Looking to achieve your fitness goals?

We offer personalized nutrition & training plans tailored for fat loss, muscle gain, or any other health goal. Click below, fill out the form, and reach your fitness goals much faster than most people.