What are the health benefits of peanut butter?

Growing up who didn’t’ enjoy a peanut butter and jelly sandwich?  So many kids are raised on PB&J.  And many adults love to enjoy peanut butter sandwiches.  A favorite sandwich of Elvis Presley was a peanut butter and banana sandwich.  Are there health benefits to including peanut butter in your day?  My sister sent me an interesting article, The Popular Sandwich Spread That Helps Prevent The Risk Of Stroke.  I have heard a lot of benefits of eating peanut butter but had not heard that PB may help prevent strokes.

Peanuts, peanut butter, and health:

As noted in the article, about every 40 seconds someone in the US suffers from a stroke.  Many factors affect stroke risk including obesity, smoking, high blood pressure, high cholesterol, but diet also plays a role.  Some foods increase one’s risk of stroke including “diets high in sodium, processed meats, and sugar-sweetened drinks”. 

Including peanut butter and peanuts in one’s diet can reduce one’s risk of stroke. A study in 2021, found that higher peanut consumption was associated with lower risk of strokes and cardiovascular (heart) disease in both men and women.  Another study in 2022 found that eating peanuts can lower triglyceride levels and improve overall blood lipid levels.  An article in 2019 found that the antioxidant compounds in peanuts may help explain a reduced risk of lung, stomach, throat, colon, and pancreatic cancer in addition to improve cognitive health, especially in older adults.

To lower one’s risk of stroke one can also focus on a Mediterranean Diet full of fruits, vegetables, whole grains, nuts, and olive oil.  (See: Best Diets for Health 2023 )     

What makes peanuts and peanut butter so healthy?

A handful of peanuts or 2 Tablespoons of peanut butter are loaded with good nutrition.  Registered dietitian, Maggi Michalczyk says, “Generally, all nuts are good sources of healthy monounsaturated fats, protein, fiber, and many different vitamins, minerals, and antioxidants.”

  •         Protein:  2 Tablespoons of peanut butter provides about 7 grams of protein.
  • Magnesium:  Many American diets are low in magnesium and peanut butter provides 57 mg per 2 Tablespoons. 
  • Zinc:  This mineral is needed for a healthy immune system and for synthesis of protein among many other functions.  Peanut butter supplies almost 8 % of your daily requirement.
  • Niacin:  Peanut butter is a good source of niacin needed for energy production, healthy digestion, and nerve function.
  • Vitamin B6:  A serving of peanut butter provides about 14% of your daily B6 requirements.  B6 helps keep our “nervous system and immune system healthy”. 
  • Biotin:  Peanut butter supplies biotin a B vitamin known for healthier hair. 

What about peanut butter and Type 2 diabetes?

Peanut butter made without added sugar is naturally low in carbs which helps prevent spikes in blood sugar.  But peanut butter is high in calories at about 100 calories per Tablespoon so limit the serving to 2 Tablespoons. 

Are all peanut butters healthy?

Most nutritionists would recommend peanut butter made only from peanuts and salt.  This would avoid the added sugar.  But many kids don’t like this kind of peanut butter because it doesn’t spread well and is often very dry.  Skippy, Jif, and other popular peanut butters have some added sugar but you are still getting the health benefits of peanut butter.  Making the PB&J sandwich with whole wheat bread or wheat bread made with some whole wheat adds even more nutrition.  

What to avoid:

Skip the already made PB&J such as “Uncrustables”.  One of my students noted these on her diet recall. I had not even heard of them as we always made our own PB&J sandwiches.  Uncrustables have a long list of ingredients including 8 grams of added sugar, added hydrogenated oils and preservatives.  Much healthier to make your own PB&J. 

Conclusion:  Whether you enjoy a handful of peanuts or make a PB&J sandwich to enjoy, adding peanuts or peanut butter to your day has a lot of health benefits.  I always told my nutrition students to eat a handful of nuts a day as Dr. Oz recommended.  And for those who like PB&J sandwiches, enjoy them, just take the time to make your own.  Try different brands of peanut butter to find one you like.  We used a no sugar added peanut butter for years.  Then our kids would not eat it so we switched to Jif or Skippy.  Now the kids are grown and we are back to the natural no sugar added peanut butter.  



Sources:  sandwich , The Popular Sandwich Spread That Helps Prevent The Risk Of Stroke , article , foods , Best Diets for Health 2023 , study , 2022 , article , nutrition , says , B6 , Type 2 diabetes , Uncrustables , ingredients  Image Sources: PB&J sandwich , Smuckers PB  , PB label , peanut butter , peanut butter

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