Peanuts are widely recognised for their nutritional value, and peanut butter is also enjoyed for its taste.
Whether spread on bread or eaten by the spoonful, peanut butter is a daily staple for many people. But how does regular consumption of this creamy (or crunchy) food affect health? A report published by Health.com explains what a daily serving of peanut butter may do to the body.
Benefits
Supports muscle growth and repair
Protein is a key nutrient in peanut butter. Two tablespoons provide about 7 grams of protein, roughly 14 per cent of the recommended daily intake.
Keeps you feeling full for longer
Thanks to its combination of protein and healthy fats — around 16 grams of fat per two tablespoons — peanut butter promotes satiety and helps maintain a feeling of fullness.
This is particularly useful for managing food cravings or maintaining a healthy weight.
A 2022 study found that 24 women with obesity who consumed whole peanuts as part of a calorie-restricted diet lost more weight — an average of three kilograms — than those who did not eat peanuts.
Improves heart health
Like other nuts and olive oil, peanut butter is rich in monounsaturated fats. Regular intake has been linked to higher levels of “good” HDL cholesterol and lower levels of “bad” LDL cholesterol, both of which are important for heart health.
Peanuts are a source of arginine, an amino acid that helps relax blood vessels and improve circulation, as well as potassium, which supports healthy blood pressure levels.
In one study, people who ate peanuts daily for six months recorded a greater reduction in systolic blood pressure than those who did not.
Provides essential micronutrients
Peanut butter also contains key micronutrients such as magnesium and vitamin E.
Magnesium supports bone health and energy metabolism, while vitamin E helps strengthen the immune system and protects cells from damage.
High calorie content
Despite its nutritional value, peanut butter is not without drawbacks. A standard serving of two tablespoons contains about 190 calories, so excessive intake may contribute to higher calorie consumption.
However, nutritionist Sarah Garone said that eating peanut butter daily, in moderation and as part of a balanced diet, should not lead to weight gain. She told Health: “Many studies have shown that nut consumption does not cause weight gain and may help prevent it.”
Added ingredients
Daily consumption may also mean regular intake of hydrogenated oils, added sugars and excess sodium, which can reduce health benefits. Garone said choosing peanut butter with just two ingredients — peanuts and a small amount of salt — helps avoid these additives.
Health risks for some people
Peanut butter poses a serious risk for people with peanut allergies. In such cases, consumption can trigger severe reactions.
Another concern is aflatoxins, toxic compounds produced by fungi that can grow on peanuts.
Finally, people with certain medical conditions, such as kidney disease, may need to limit peanut butter due to its nutrient content. A healthcare professional can advise whether it suits a specific diet.
Peanut butter is more than a comfort food. When eaten in moderation, it is a nutrient-rich option that supports muscle health, satiety, heart health and energy levels. By choosing high-quality peanut butter and watching portion sizes, its benefits can be enjoyed without excess calories or unnecessary additives.
