Is peanut butter healthy? Here's what the evidence actually says
- Published
Forever being touted for its health benefits, peanut butter has plenty of virtues and, yes, it has its place in a healthy diet.
But there are caveats, like product choice and portion size.
Peanut butter: what you need to know
Peanut butter contains protein, fibre and unsaturated fats
It's energy-dense, with roughly 200 calories per two-tablespoon serving
Choose peanut butter made from 100% peanuts if possible
The strongest evidence of health benefits comes from studies of whole nuts rather than peanut butter
Peanut butter can fit into a healthy diet, but portion size matters
So, is peanut butter good or bad for you?
"Peanut butter tends to split opinion because it genuinely offers good things alongside real drawbacks," says Dr Charlotte Mills, associate professor in human nutrition at University of Reading.
It comes packing plenty of good stuff like protein and fibre, as well as vitamins and minerals – but it's also high in calories, she points out.
This means while some people will eat it for the nutrients, others might be concerned about weight gain.
There's also a lot of variation between brands.
"Some peanut butter has added sugar, salt or palm oil which also might deter some people."
What nutrients are in peanut butter?
As well as that protein and fibre, peanut butter has "vitamin E, magnesium and mostly healthy, unsaturated fats," explains Mills.
But does that translate into real benefits for our bodies?
"Peanuts and other nuts are often linked with a range of health benefits, including better heart and metabolic health, as well as possible benefits for cognitive health and healthy ageing," says Deakin University's Ilili Feyesa, a public health nutrition researcher.
But do these claims actually stand up?
Can peanut butter help you manage your weight?
Eating peanut butter won't directly result in weight loss, but Feyesa explains it can "help regulate appetite and support weight management, despite being energy dense."
This is thanks in part to the combination of protein, fibre and fat, which can help keep us felling full for longer.
Is there a link between peanut butter and heart health?
Potentially.
"Peanut butter contains unsaturated fats, which are known to support healthy blood fat levels, including triglycerides and HDL, often called 'good' cholesterol," says Mills.
This could be good news for our heart health – but there's a catch.
Most of the research, external in this area has focused on peanuts rather than peanut butter.
While there is some evidence that peanut butter specifically may have cardiovascular benefits, the effects seem to be more modest and less consistent.
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Could peanut butter support healthy ageing?
Feyesa has investigated this, external. She and her colleagues carried out research after hypothesising that nuts could help slow age-related physical decline.
"Nuts, including peanuts, are nutrient-dense foods that provide bioactive compounds with antioxidant and anti-inflammatory properties," she says.
In their trial, people were given peanut butter every day for six months. By the end of the study, while there were no changes to gait speed or some other physical function measures, there were notable improvements in five-times sit-to-stand test times and muscle power.
"The five-times sit-to-stand test measures how quickly someone can stand up from a chair and sit back down five times without using their arms. It is a simple but widely used test of lower-body physical function.
"Muscle power refers to how quickly muscles can generate force. It tends to decline earlier and more rapidly than muscle strength as people age, making it one of the strongest predictors of mobility, independence and fall risk in older adults."
The researchers think the compounds in peanuts with antioxidant and anti-inflammatory properties might play a role in this.
This was a small trial and more evidence is needed to confirm the findings, but the results seem promising.
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How much peanut butter do you need to eat to get the benefits?
"The strongest evidence suggests one portion of nuts per day (about 30g). You would need to eat around two tablespoons of peanut butter to get that," says Mills.
"But be mindful of the calories – that could amount to around 200."
What should you look for on the label before buying peanut butter?
"Many peanut butters are already very simple products, but it is still worth checking the ingredients list," says Mills.
As a general rule, if the label only shows one or two ingredients (peanuts and perhaps a little salt), you're probably looking at the least processed type.
"Some varieties contain added salt, sugar or hydrogenated oils, which can impact the overall nutritional quality."
And, when buying peanut butter which is 100% peanuts, don't be put off if there's oil at the top, adds Feyesa.
"Natural peanut butters may separate over time, with the oil rising to the top, but that is completely normal and simply means they contain fewer added ingredients."
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