Peanut Butter: Benefits and Drawbacks... What You Should Know About It

SadaNews - Whether spread on bread or eaten by the spoonful, peanut butter is a daily staple for many people.

But how does consuming this creamy (or crunchy) substance regularly affect your health?

A report from Health explained what a daily dose of peanut butter could do for your body:

Benefits

Supports Muscle Growth and Repair

Protein is a prominent nutrient in peanut butter, with two tablespoons providing about 7 grams, or approximately 14 percent of the recommended daily value.

Malina Malkani, a registered dietitian and pediatric nutrition expert, and author of "The Safe and Simple Guide to Food Allergy Prevention," explained that "peanuts contain more protein than any other type of nut," making peanut butter a suitable source of amino acids needed by your body to build, maintain, and repair muscle mass.

Feeling Full Longer

Thanks to its mix of protein and healthy fats—about 16 grams of fat per two tablespoons—peanut butter enhances the feeling of fullness and helps you stay satisfied longer.

This is particularly beneficial for controlling cravings or maintaining a healthy weight.

In a 2022 study, researchers found that 24 women with obesity who consumed whole peanuts as part of a calorie-restricted diet lost more weight—an average of 3 kilograms—compared to those who did not consume peanuts.

Boosts Heart Health

Like other nuts and olive oil, peanut butter is rich in monounsaturated fats, which have been linked to increased HDL (good cholesterol) and decreased LDL (bad cholesterol) when consumed regularly—both of which are important for maintaining heart health.

However, Malkani told Health magazine: "A serving of peanuts also provides large amounts of other nutrients that have been shown to support heart health and overall wellness," including fiber, magnesium, and omega-6 fatty acids.

Peanuts are a source of arginine, an amino acid that helps relax blood vessels and improve circulation, and potassium, which helps maintain healthy blood pressure levels.

In one study, people who consumed peanuts daily for six months experienced a greater decrease in systolic blood pressure compared to those who did not consume them.

A Sufficient Dose of Other Nutrients

Additionally, peanut butter contains essential micronutrients like magnesium and vitamin E.

Magnesium supports bone health and energy metabolism, while vitamin E helps boost the immune system and protect cells from damage.

Negatives

Can Affect Your Diet

Although peanut butter is considered a nutritional gem, it is not without potential downsides. A standard serving (two tablespoons) contains about 190 calories, so excessive consumption can contribute to an increased calorie intake.

However, dietitian Sarah Garon noted that eating peanut butter daily—in moderation and as part of a balanced diet—should not lead to weight gain. She told Health magazine: "Many studies have shown that nut consumption does not affect weight, but actually helps prevent weight gain."

Increased Intake of Additives

Daily consumption of peanut butter may mean ingesting hydrogenated oils, added sugars, and excess sodium—ingredients that could diminish its health benefits. On the other hand, Garon said choosing peanut butter that contains just two ingredients—peanuts and a bit of salt—helps you avoid these additives.

Can Cause Illness

Peanut butter can be harmful to those with peanut allergies. Indeed, consuming peanut butter in large quantities with an allergy can lead to potentially severe reactions.

Another potential concern is aflatoxins, toxic compounds produced by fungi that grow on peanuts.

Finally, individuals with certain health conditions, such as kidney diseases, may need to limit peanut butter intake due to its nutrient content. A healthcare provider can help determine if it fits within a specific diet.

Conclusion

Peanut butter is not just a comfort food; it is a nutrient-rich option that supports muscle health, promotes satiety, boosts heart health, and provides energy when consumed in moderation. By choosing high-quality peanut butter and being mindful of portion sizes, you can enjoy its benefits without overindulging in calories or additives.