Benefits of Peanut Butter and the Best Ways to Eat It

The healthy perks of incorporating the nutty spread into your diet and delicious pairings to do it

From the LifeMinute.TV Team

January 24, 2022

While the chunky or smooth debate is still going on, there’s no denying the popularity of peanut butter. Americans eat an average of 700 million pounds of peanut butter annually, about 22 tablespoons per person every year. In honor of National Peanut Butter Day on January 24th, here are healthy reasons to incorporate more of the nutty spread into your diet.

Heart Helper
A Harvard study published in 2017 found that people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease. Peanut butter contains omega-6, a fatty acid that can lower bad (LDL) cholesterol and increase protective (HDL) cholesterol.

Diabetes Protector
One study found that women who consumed about two tablespoons of peanut butter five or more times a week lowered their risk of developing diabetes by almost 30%, especially type 2 diabetes.

Cancer Fighter
Resveratrol, an antioxidant in peanuts, has been shown to cut off blood supply to growing cancers and inhibit cancer cell growth. P-coumaric acid, also found in roasted peanut butter, has anti-carcinogenic properties which can inhibit effects against breast and liver cancer cells. Vitamin E is also found in peanut butter and can protect cells from free radical damage.

Gallbladder Disease Preventer
Studies have shown that consuming peanuts and peanut butter in moderation can reduce the risk of gallbladder disease by 25%.

Alzheimer's Disease Reducer
Niacin is a prominent B-vitamin found in peanuts. One study found that participants ages 65 and older who consumed more niacin experienced a slower rate of cognitive decline and a 70% lower risk of Alzheimer's disease.

Workout and Weight Loss Booster
Peanut butter is a good source of protein and fiber. These nutrients can promote the feeling of fullness and result in fat loss. A study published in the ​European Journal of Nutrition in 2017 found that adults who regularly ate peanuts (or other nuts) gained less weight during the five-year study period compared to those who didn’t.

Ways to Eat It
Get creative with adding peanut butter to your dishes. Incorporate it in salad dressing or a nutty sauce for pasta, or top it on an ice cream sundae. For pre-workout fuel, add peanut butter to a smoothie, oatmeal, or paired with an apple. You can never go wrong with a classic PB&J sandwich too. Just make sure to limit the peanut butter to two tablespoons to get the benefits without overdoing it.