Healthy Peanut Butter

Peanut Butter should be a healthy snack, but you will find most commercial brands are packed with sugar and fillers.

Best Healthy Peanut Butter

#1 Real Supplements Rated Best in 2020
PBfit All-Natural Peanut Butter Powder, Powdered Peanut Spread From Real Roasted Pressed Peanuts, 8g of Protein (30 Oz.)
  • Protein power: with 8g of protein in one serving of Original PBfit, you can get a boost of protein right after your workout at the gym. Try adding it to the protein powder you already use or use it in your morning smoothie for a delicious protein boost. Great for men and women.
  • Simple ingredients: original PBfit is made with 3 simple ingredients: peanuts, coconut palm sugar, and salt. Did we mention it's all natural and gluten-free? It’s just pure, delicious, peanut butter flavor in a versatile low-fat powder.
  • Deliciousness defined: for a tasty, reduced-fat peanut butter spread, mix 2 Tbsp. Of dry PBfit with 1.5 Tbsp. Of water. Stir until smooth, and spread anywhere you would put regular peanut butter!
  • Blend, bake, or shake: when it comes to the uses for PBfit, The possibilities are endless! Mix into baked goods like bread, pancakes, waffles, and cookies to add a great peanut butter flavor. You can also blend it into breakfast smoothies and other drinks for a tasty, low-fat protein boost after the gym! Great for men and women!
  • All Natural PBfit has 87% less fat & about 1/3 of the calories compared to regular peanut butter (when prepared as directed) yet it's made from real roasted pressed peanuts. So you get real peanut flavor without all the fat & calories.
#2 Real Supplements Rated Best in 2020
PBfit All-Natural Organic Peanut Butter Powder, Powdered Peanut Spread from Real Roasted Pressed Peanuts, 8g of Protein (30 oz.)
  • PROTEIN POWER: With 8g of protein in one serving of Organic PBfit, you can get a boost of protein right after your workout at the gym. Try adding it to the protein powder you already use or add it to your breakfast smoothie for a delicious protein boost. Great for men and women.
  • SIMPLE INGREDIENTS: Organic PBfit is made with 3 simple ingredients: organic peanuts, organic coconut palm sugar, and salt. It's all-natural and gluten-free! It’s just pure, delicious, peanut butter flavor in a reduced-fat powder.
  • DELICIOUSNESS DEFINED: For a tasty, reduced-fat peanut butter spread, mix 2 tbsp. of dry Organic PBfit with 1.5 tbsp. of water. Blend until smooth, and spread anywhere you would put regular peanut butter!
  • BLEND, BAKE OR SHAKE: When it comes to the uses for PBfit, the possibilities are endless! Mix into baked goods like bread, pancakes, waffles, and cookies to add a great peanut butter flavor. You can also blend it into breakfast smoothies and other drinks for a tasty, low-fat protein boost after the gym! Great for men and women!
  • ALL NATURAL PBFIT: It has 87% less fat & about 1/3 of the calories compared to regular peanut butter (when prepared as directed) yet it's made from real roasted pressed peanuts. So you get real peanut flavor without all the fat & calories.
#3 Real Supplements Rated Best in 2020
Spread The Love NAKED Organic Peanut Butter, 16 Ounce (Organic, All Natural, Vegan, Gluten-free, Creamy, Dry-Roasted, No added salt, No added sugar, No palm oil)
  • Made with love in California, USA, made in small batches, and made with just one ingredient: Dry-roasted organic peanuts.
  • All-Natural, vegan, gluten-free, dairy-free, preservative-free, sugar-free, salt-free, certified kosher, non-GMO, no palm fruit oil and no junk.
  • No added sugar
  • No added salt
#4 Real Supplements Rated Best in 2020
BARNEY Almond Butter, Bare Smooth, No Stir, No Sugar, No Salt, Non-GMO, Skin-Free, Paleo, KETO, 16 Ounce
  • SKIN-FREE, CALIFORNIA ALMONDS – We blanch premium California almonds to remove the skin to produce an ultra-smooth, no-stir, grit-free texture
  • BARE ESSENTIALS - Only two ingredients; the same great taste without added sugar or salt
  • NON-GMO - Our small-batch blends use only the finest ingredients
  • ALLERGEN FREE – Peanut-Free, Gluten-Free, Soy-Free, Dairy-Free, Egg-Free
  • FITS YOUR LIFESTYLE - Clean eating plant based protein that is certified Paleo, KETO, Vegan and Kosher
#5 Real Supplements Rated Best in 2020
Justin's Nut Butter Honey Peanut Butter, 28 Ounce (Pack of 1)
  • 28oz Jar of Justin's naturally delicious Honey Peanut Butter, perfect for tasty sandwiches and toast, or for healthy snacking
  • Certified Gluten-free, Kosher, and Orangutan Friendly Responsibly Sourced Palm Oil (RSPO), Responsibly Sourced Honey
  • BY THE NUMBERS : 6g Protein, 1g Sugar, 3g Fiber, 0g Trans Fats, 100% delicious
  • Our products are made with common sense and the highest quality. A sense that selectively choosing fine, naturally delicious ingredients will make it taste better.
  • Try our other delicious flavors: Classic Cashew, Maple Cashew, Classic Peanut, Classic Almond, Maple Almond, Honey Almond, Vanilla Almond, Cinnamon Almond, Chocolate Hazelnut
Sale#6 Real Supplements Rated Best in 2020
Teddie All Natural Peanut Butter, Super Chunky, 26-Ounce Jar (Pack of 3)
  • Proudly made in the USA using only USA grown peanuts
  • Non-GMO, Gluten Free, Vegan Friendly and Kosher
  • No preservatives or sugars added
  • Family owned and operated since 1925
  • Teddie is a true Natural peanut butter, NOT a peanut butter "spread"
#7 Real Supplements Rated Best in 2020
Crazy Richard's All Natural Creamy Peanut Butter 100% Peanut Non GMO Salt, Sugar, and Palm Oil Free (Creamy Peanut Butter, 2 jars)
  • 1 Ingredient Peanut Butter
  • Non-GMO / Gluten-free / Vegan / Certified Kosher / BPA Free
  • No Palm Oil, No Added Sugar, No Added Salt
  • Oil Separation is natural, Stir peanut butter back together with the confidence of knowing your PB contains no stabilizers or fillers
  • Crazy Richard's donates 10% of resources to the Happy Kids Healthy Future Project
#8 Real Supplements Rated Best in 2020
Legendary Foods Peanut Butter | Keto Diet Friendly, Low Carb, No Sugar Added, Vegan | Peanut Butter Cup (16oz Jar)
  • SATISFY KETO CRAVINGS | Non-GMO peanuts are packed with dense nutrients, healthy fats and protein … the perfect Keto snack! Especially when used as a base for your Keto Fat Bombs
  • LOW IN CARBS | Just 4 grams of net carbohydrates per serving, our nut butters are the ultimate low-carb snack
  • NO SUGAR ADDED | We create just the right amount of sweetness using natural flavors and ingredients
  • SINFULLY DELICIOUS FLAVORS | A delicious blend of creamy and all natural peanut butter swirled with just the right touch of real chocolate
  • WE LOVE VEGANS | Knowing that mindful eating is at the top of your list, your nutrition from plant-based products is at the top of ours. Almonds and cashews are great sources of vegan friendly protein - now you know where to get your protein
Sale#9 Real Supplements Rated Best in 2020
Justin's Classic Peanut Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 28oz Jar
  • 28oz Jar of Justin's naturally delicious Classic Peanut Butter, perfect for tasty sandwiches and toast, or for healthy snacking
  • Only two ingredients! No added sugars, Certified Gluten-free, Kosher, and Orangutan Friendly Responsibly Sourced Palm Oil (RSPO)
  • 7g Protein, 1g Fiber, 0g Trans Fat
  • Our products are made with common sense and the highest quality. A sense that selectively choosing fine, naturally delicious ingredients will make it taste better.
  • Try our other delicious flavors: Classic Cashew, Maple Cashew, Honey Peanut, Classic Almond, Maple Almond, Honey Almond, Vanilla Almond, Cinnamon Almond, Chocolate Hazelnut
#10 Real Supplements Rated Best in 2020
Spread The Love NAKED CRUNCH Organic Peanut Butter, 16 Ounce (Organic, All Natural, Vegan, Gluten-free, Creamy, Dry-Roasted, No added salt, No added sugar, No palm oil) (1-Pack)
  • Spread The Love: Our NAKED CRUNCH Organic Peanut Butter is made with no added salt or sugar, no palm oil and certainly never any GMOs. Did we mention this excellent source of protein and fiber is also vegan and gluten free
  • To CRUNCH or not to CRUNCH that is the question! Our CRUNCHY peanut butter goes perfect melted on toast with bananas and fresh bacon or as an addition to your super-food smoothie
  • As parents (and business owners) we are always conscious as to what our kids eat, that’s one of the reasons why we started this brand. We also know that a traditional kid favorite is peanut butter and jelly, that’s why our NAKED CRUNCH flavor is filled with only the most natural ingredients, never has any junk in it and promises to be a kid-favorite that parents will approve (and probably also steal a bite too)
#11 Real Supplements Rated Best in 2020
Nuts 'N More Birthday Cake Peanut Butter Spread, All Natural High Protein Nut Butter Healthy Snack, Omega 3’s and Antioxidants, Low Carb, Low Sugar, Gluten Free, Non GMO, Preservative Free, 16 oz Jar
  • BIRTHDAY CAKE PEANUT SPREAD, Surprise! Here comes pure cake-battery goodness, with a burst of sprinkles to add to the festivity. Loaded with 11 grams of protein per serving plus flax added for omega 3’s. So now you can have your cake and eat it too.
  • SO MANY WAYS TO ‘N JOY, So good you’ll want to eat it right off the spoon. A delicious guilt-free treat, spread it on fruit, add to smoothies, pancakes, protein shakes, breakfast oatmeal, cookie recipes, energy bars or protein balls. Be creative!
  • SAY GOODBYE TO THE CRAVING, Say hello to a delicious way to eat healthier. Tell your sweet tooth its payback time with a convenient high protein snack, health supplement, dessert or meal replacement. Crush hunger with great taste that’s good for you!
  • WHOLE FOOD NUTRITION, we’ve pumped up the protein to almost double that of ordinary peanut butter using only high-quality isolate whey protein from happy cows. We boosted the antioxidants, essential fats and fiber, and banned all fillers and binders.
  • INDULGENTLY DELICIOUS, You deserve MORE! We put the fun back into healthy eating with MORE fabulous flavors. So now you can look forward to living a balanced healthy lifestyle. MORE protein. MORE flavors. MORE delicious. What more can you ask for?
#12 Real Supplements Rated Best in 2020
Nuts 'N More Salted Caramel Peanut Butter Spread, All Natural High Protein Nut Butter Healthy Snack, Omega 3’s, Antioxidants, Low Carb, Low Sugar, Gluten-Free, Non-GMO, no preservatives,16 oz Jar
  • SALTED CARAMEL PEANUT SPREAD, Sometimes you crave salty, sometimes sweet. This one is the perfect blend of both. Rich caramel tones and a pinch of sea salt make this a cravings crusher. 12 grams of protein. Flax for omega 3's. And 98% lactose-free.
  • SO MANY WAYS TO ‘N JOY, So good you’ll want to eat it right off the spoon. A delicious guilt-free treat, spread it on fruit, add to smoothies, pancakes, protein shakes, breakfast oatmeal, cookie recipes, energy bars or protein balls. Be creative!
  • SAY GOODBYE TO THE CRAVING, Say hello to a delicious way to eat healthier. Tell your sweet tooth its payback time with a convenient high protein snack, health supplement, dessert or meal replacement. Crush hunger with great taste that’s good for you!
  • WHOLE FOOD NUTRITION, we’ve pumped up the protein to almost double that of ordinary peanut butter using only high-quality isolate whey protein from happy cows. We boosted the antioxidants, essential fats and fiber, and banned all fillers and binders.
  • INDULGENTLY DELICIOUS, You deserve MORE! We put the fun back into healthy eating with MORE fabulous flavors. So now you can look forward to living a balanced healthy lifestyle. MORE protein. MORE flavors. MORE delicious. What more can you ask for?
#13 Real Supplements Rated Best in 2020
FATSO High Performance Natural Peanut Butter – Vegan Peanut Butter w/ Plant Based Superfats– MCT Oil, Avocado Oil, Organic Coconut Oil, Flax, Sweet Tapioca & Chia Keto-Friendly Nut Butter
  • HEALTHY ALTERNATIVE – UPGRADE THE CLASSIC peanut butter we grew up loving! Fatso is an all natural peanut butter enriched with plant-based superfats. Loaded with all the best: healthy fats and fiber, A CLASSIC peanut butter taste, chia seeds, flax and a hint of coconut, Fatso is here to check all the boxes.
  • NATURAL TASTE: Fatso HIGH PERFORMANCE peanut butter is made up entirely of all-natural ingredients: peanuts, organic coconut oil, tapioca fiber, avocado oil, chia seeds, ground flax seeds, & MCT oil (medium chain triglycerides). All-Natural, Non GMO Certified, vegan, gluten-free, keto friendly, dairy-free, preservative-free, sugar-free and super delicious.
  • NUTRITION BOOST: Fatso’s delicious natural pb is loaded with protein, minerals, antioxidants, vitamins and monounsaturated fatty acids to help lower bad cholesterol, stabilize metabolism, and keep you fuller for longer. Every jar of Fatso Nut Butter is boosted with Coconut, Avocado, and MCT oil to increase healthy cholesterol and promote fat burn.
  • NATURAL FLAVOR: The flavor of this unsalted peanut butter is enhanced by Tapioca Fiber – an all-natural, low calorie, low glycemic index sweetener that also acts as a prebiotic fiber. This provides a subtle sweetness and also helps to encourage healthy gut bacteria. Fatso Peanut Butter also contains flax and chia seeds which are rich in antioxidants and contain iron, fiber, and calcium.
  • ON-THE-GO SNACK - Fatso was designed to be the peanut butter snack for the runner, weightlifter, CrossFitter, spin enthusiast, yogi, or mountain biker but is also great for those who simply want to dip their toes into eating right. Whether you are trying out a vegan. gluten free or keto diet, or you simply need a better peanut butter in your life, Fatso is here to save the day.
#14 Real Supplements Rated Best in 2020
Justin's Classic Peanut Butter, 16 oz
183 Reviews
Justin's Classic Peanut Butter, 16 oz
  • 1 JAR : Includes 1x 16oz Jar of Justin's delicious Classic Peanut Butter
  • JUST THE FACTS : Only Two Ingredients, Certified Gluten-Free, Vegan, Non-GMO Project Verified, Kosher
  • BY THE NUMBERS : 7g Protein, 2g Sugar, 1g Fiber, 0g Trans Fats, 100% delicious
  • MEET THE FAMILY : Try our Honey Peanut Butter, Classic & Maple Cashew Butter, and our 7 flavors of Almond Butter
  • CONTAINS PEANUTS : Produced on equipment that also processes other tree nuts and soy.
#15 Real Supplements Rated Best in 2020
Organic Hazelnut Spread with Cocoa by Pyure | Keto Friendly, No Palm Oil, Vegan, Peanut Free | 90% Less Sugar Than the Market Leading Brand, 13 Oz
  • SUGAR REDUCTION JUST GOT THAT MUCH SWEETER- Now Introducing Pyure Organic's newest Hazelnut Spread with Cocoa
  • 90% LESS SUGAR THAN THE MARKET LEADING BRAND- Sweetened with organic stevia and organic erythritol
  • SWEET TOOTH APPROVED- Spread on your breakfast waffles, fruit, pretzels, add to brownie mixes, lattes, ice cream, or better yet, spoon straight into your mouth!
  • NO PALM OIL, VEGAN, PEANUT-FREE AND A NATURALLY GLUTEN-FREE FOOD- Smooth, rich, chocolatey and creamy taste enhanced with sunflower oil, coconut oil and cocoa butter
  • LOW NET CARBS- Perfect for keto, carb conscious and sugar sensitive lifestyles
#16 Real Supplements Rated Best in 2020
HighKey Snacks Keto Low Carb Protein Cookie Desserts - No Sugar Added Healthy Gluten Free Cookies - Sweets & Treats Ketogenic Dessert - Paleo Friendly Food & Diabetic Snack Foods - Peanut Butter
  • LOW CARB & KETO FRIENDLY: With only 2g net carbs and low sugar, these mini cookies are made with natural ingredients including almond flour, coconut oil, and collagen. This healthy sweet treat is made with no artificial ingredients, gmo free, and great for those looking for low carb treats. Perfect for low carb dieters, this snack is the smart choice!
  • GLUTEN & GRAIN FREE: No added preservatives, gluten, or fillers - our 3 pack of mini cookies are a great choice when you want a sweet, crunchy treat without the added sugar and extra carbs in regular cookies. For those looking for a healthy gluten free keto diet snack, while trying to maintain a low glycemic index, you'll enjoy this low net carb snack!
  • NO ADDED SUGAR & NATURALLY SWEETENED: Made with raw, natural monk fruit extract, stevia, allulose and erythritol. This product has no artificial flavors, making this peanut butter keto cookie a delicious healthy snack that kids and adults will love! Enjoy this low carb diet food with no added sugar completely guilt free!
  • SATISFYING PEANUT BUTTER COOKIES: Satiate that sweet tooth with a treat that hits the spot - without the guilt. Each purchase includes a box of 3 bags of our delicious Keto Mini Peanut Butter Cookies. Perfect for on-the-go snacking, these mini cookies are ideal for fitting a quick indulgence into a busy schedule. With wholesome ingredients and natural sweetener, feel good about snacking!
  • SWEET HEALTHY SNACKS: At HighKey Snacks, we know that snacking can be hard - that's why we create products that are high quality, calorie conscious, macro nutrient focused, and most importantly delicious in taste. At HighKey we take pride in our keto baking mixes, keto biscuits, keto bread, keto muffins, keto pancakes, keto cookies, keto cereal, keto snacks, high protein and keto breakfast options and more!
#17 Real Supplements Rated Best in 2020
2lbs of 100% Premium Powdered Peanut Butter from US Farms – Bulk, Only Roasted Peanuts, Vegan, No Additives, Preservative Free, No Salt, No Sugar - 76 Servings - Naked PB
  • ONLY ONE INGREDIENT: 100% Non-GMO Roasted Peanuts with no additives. Naked PB contains no added sugar or salt and is gmo, dairy, soy and preservative free.
  • MADE IN THE USA: Our powdered peanut butter is sourced exclusively from peanuts grown on US Farms and is processed and packaged in the US as well.
  • MAXIMUM NUTRITION: 6g of Protein, 4g of Carbs, 50 Calories, and 0.9g of BCAAs (branched-chain amino acids) per serving.
  • HEAVY METALS TESTED: Our All Natural Powdered Peanut Butter is independently tested by third-parties for heavy metals.
  • VEGAN PROTEIN FOOD: Naked Powdered Peanut Butter is an excellent source of low fat protein for vegans and can be incorporated into savory or sweet recipes.
Sale#18 Real Supplements Rated Best in 2020
PBfit All-Natural Chocolate Peanut Butter Powder, Powdered Peanut Spread from Real Roasted Pressed Peanuts and Cocoa, 5g of Protein (30 oz.)
  • SAME GREAT TASTE: PBfit All-Natural Chocolate Peanut Butter Powder uses premium cocoa to give you the chocolate you crave & the protein you need. It beats hazelnut & chocolate nut spreads with 82% less fat & 1/3 the calories of other chocolate nut spreads.
  • PROTEIN POWER: With 5g of protein in one serving of Chocolate PBfit, you can get a boost of protein right before your workout at the gym. Try adding it to the protein powder you already use or use it in your morning smoothie for a delicious protein boost. Great for men and women.
  • SIMPLE INGREDIENTS: Chocolate PBfit is made with 4 simple ingredients: peanuts, cane sugar, cocoa, and salt. Did we mention it's all-natural and gluten-free? It’s just pure, delicious, peanut butter, and cocoa flavor in a low-fat powder.
  • DELICIOUSNESS DEFINED: BetterBody Foods is committed to using foods made with natural ingredients you can pronounce. Our Chocolate PBfit is gluten-free, dairy-free, and soy-free but not taste-free because even healthy people have taste buds.
  • BLEND, BAKE, OR SHAKE: When it comes to the uses for Chocolate PBfit, the possibilities are endless! Mix into baked goods like bread, pancakes, waffles, and cookies to add a great chocolatey peanut butter flavor. You can also blend it into breakfast smoothies and other drinks for a tasty, low-fat protein boost after the gym! Great for men and women!
#19 Real Supplements Rated Best in 2020
Santa Cruz Organic, Dark Roasted Peanut Butter, Creamy, Organic, 16 oz, 1 Pound (Pack of 1)
  • Country of origin is United States
  • The package dimension of the product is 3.2"L x 3.2"W x 4.9"H
  • The package weight of the product is 16 ounce
  • Specialty: Non-GMO
#20 Real Supplements Rated Best in 2020
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
302 Reviews
Justin's Classic Almond Butter, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Keto-friendly, Responsibly Sourced, 16 Ounce Jar, Pack of 1
  • Organic Honey, Certified Gluten Free, NON GMO Project Verified, Kosher
  • 6g Protein, 4g Sugar, 3g Fiber, 0g Trans Fats, 100 percentage delicious
  • MEET THE FAMILY : Try our 6 other delicious flavors: Classic, Chocolate Hazelnut, Cinnamon, Maple, Coconut and Vanilla Almond Butter
  • The product contains almonds and produced on equipment that also processes other tree nuts, peanuts

13 Health Benefits of Peanut Butter, According to Science

What are the health benefits of peanut butter? It’s a favorite childhood treat of many. But for others, it’s on the naughty list for being full of calories and fat.

Some people are trying to find alternatives. Almond butter, sunflower seed butter, soy butter… But if you don’t have a nut allergy, peanut butter is still a great option. It actually comes with many scientifically-backed health benefits.

The health benefits of a food comes from its components. And peanut butter gives you a healthy dose of almost everything. Here’s a short list of smooth, unsalted peanut butter’s nutrition facts:

Protein: 129% of DV

Dietary fiber: 62% of DV

Vitamin E: 116% of DV

Niacin: 173% of DV

Vitamin B6: 76% of DV

Magnesium: 99% of DV

Phosphorus: 82% of DV

Manganese: 189% of DV

Why people avoid peanut butter
In addition to all those great vitamins and minerals, peanut butter is full of fat. In fact, one serving gives you 130 grams of total fat. That’s 200% of the daily value! And in it, 133% DV for saturated fat!

But before you give up on the butter, the huge fear and hatred of saturated fat isn’t that justified. It is needed for healthy bones, immune system, cell production and more. (Just don’t eat too much of it!)

And peanut butter includes more “good” fats too. One serving comes with 61.2 grams of monounsaturated fat and 35.8 grams of polyunsaturated fat. These fats help lower cholesterol and blood pressure. They also reduce heart disease and may lower risk for metabolic syndrome.

Plus, low-fat peanut butter usually gives you more calories, thanks to the extra ingredients (sugar) to make up for the absence of fat.

1. Peanut butter can help with weight loss
Yes, peanut butter is full of fat but has been found to help with weight loss.

Peanuts are high calorie and energy dense. But a 30 week study showed that peanuts make you feel full for longer periods. After 19 weeks of regular peanut munching, resting energy expenditure was increased by 11% too.

The weight loss benefit is supported by a study published in the Obesity journal. Of the 8,865 adults in the 28 month study, those who ate nuts at least twice a week were less likely to become overweight or obese.

Nut-eaters had a 31% lower chance of weight gain. Those who never ate nuts and gained weight gained an average of 424 g or more. The researchers concluded that regular nut consumption is associated with lower risk of weight gain. The difference is around 5 kg or more!

For snacks, try spreading peanut butter over celery sticks. You’ll get crucial dietary fiber and maybe even cancel out the calorie intake.

2. Peanut butter can lower blood triacylglycerols
Triacylglycerides are a type of fat stored in our bodies. Level of triacylglycerides are influenced by your fat and alcohol intake. A high level can lead to hardening of arteries. This is associated with high blood cholesterol levels and other heart diseases.

Low fat diets actually increase triacylglycerol levels in your blood. High monounsaturated fatty acid (MUFA) diets, on the other hand, lower cholesterol. As we know, peanuts are a great source of MUFAs.

One study looked at the cardiovascular disease risk profile of 4 cholesterol lowering diets. Three were high MUFA diets:

  • American Heart Association Education Program Step II diet
  • Olive oil
  • Peanut oil
  • Peanuts and peanut butter

The high MUFA diets had 13% lower triacylglycerol concentrations than the Step II diet.

Olive oil was able to decrease cardiovascular disease risk by 25%. Peanut butter came in second place overall with 21%. However, PB wasn’t as effective at increasing HDL (“good”) cholesterol levels. Although, it was still beneficial.

The researchers concluded that a high MUFA diet is more heart healthy than a low fat diet. So it’s true that you shouldn’t cut all fats from your diet!

3. Peanut butter can prevent gallstones
Gallstones are quite common. Some people develop one gallstone, while others develop multiple at the same time.

There usually aren’t any signs or symptoms. But when there are, you experience sudden and intense pain in the upper right of your abdomen area. You can also feel pain below your breastbone, between shoulder blades and in your right shoulder.

Doctors aren’t sure yet why gallstones form. It could be due to excess cholesterol or bilirubin. But regardless the cause, peanut butter seems to help!

Researchers looked over twenty years worth of dietary data from the Nurses’ Health Study. They saw that women who ate at least 1 ounce of peanut butter (or nuts and peanuts) each week had a 25% lower risk of gallstones.

One ounce (2 tablespoons) is the perfect amount of peanut butter.

Another research team reinforced the fact that nuts are rich in compounds that protect against gallstones. Nut consumption leads to a lower chance of cholecystectomy, or gallbladder removal, too.

So, pack a peanut butter and jelly sandwich once per week and you’ll be good to go. Just make sure you use whole wheat bread and natural jelly. And if you’d like some more, munch on some peanuts when you’re bored.

4. Peanut butter can lower the risk of Alzheimer’s
Alzheimer’s is the most common form of dementia. Along with other age-related cognitive decline, many experience memory loss and worsens over time.

As of now, there is still no true cure. However, there are treatments for the symptoms that can slow the worsening of the disease. There are also multiple foods that claim to help prevent Alzheimer’s. They range from caffeine to vinegar.

Researchers from the Chicago Health and Aging Project looked at diets of 3,000 people over age 65 years old. Their cognitive abilities were also tested over a span of 6 years.

The research, published in the Journal of Neurology, Neurosurgery and Psychiatry, showed that those with the highest niacin intake (22 mg per day) had a 70% lower chance of developing Alzheimer’s.

Peanuts are a great source of niacin, also known as Vitamin B3. Eating around a quarter cup per day reaches the daily recommended intake (16 mg for men and 14 mg for non-breastfeeding women).

5. Peanut butter can reduce risk of stroke
Many people drink red wine because it can help lower brain damage due to stroke. This is due to a flavonoid called resveratrol. It increases levels of an enzyme that protects nerve cells.

Studies have also determined resveratrol to improve blood flow to the brain. This greatly reduces risk of stroke, according to a study in the Journal of Agriculture and Food Chemistry. The lead researcher hypothesized that resveratrol stimulates the production of nitric oxide. This molecule signals muscles surrounding blood vessels to relax, thus increasing blood flow.

Resveratrol has also been found in peanuts! Unfortunately, it’s not much. One ounce of red wine provides at least 75 micrograms of resveratrol. But one ounce of peanut butter only has around 50 micrograms.

Still, regular consumption of peanuts and/or peanut butter can still be helpful. After all, peanut butter is chock full of magnesium. And according to the American Society for Nutrition, magnesium is associated with reduced risks of ischemic stroke.

6. Peanut butter can increase heart health
Our heart is, well . . . the heart of our health. Cardiovascular disease is often linked to other conditions, such as high cholesterol, diabetes and more.

A balanced diet is needed for optimum health. Adding peanut butter to it will just make things better!

Many studies have shown that eating more peanuts can lower risk of coronary heart disease. Another study looked at the effect of nuts on cardiovascular disease (CVD) in 6309 women with type 2 diabetes.

Regular consumption of nuts and peanut butter showed a lower risk of CVD events. Major CVD events include stroke, revascularization and myocardial infarction. There were also lower LDL cholesterol and total cholesterol levels.

The fact that peanut butter can reduce risk of coronary heart disease is supported by many other studies as well. The researchers concluded that around 5 servings of peanut butter (1 tablespoon per serving) weekly was enough.

7. Peanut butter can lower risk of type 2 diabetes
Diabetes is a lifelong disease.

Most people have type 2 diabetes. It is characterized by an inability to handle glucose in blood. These diabetics produce enough insulin, but their cells don’t use it correctly. This is called insulin resistance. Around 27 million people suffer from type 2 in America alone.

Another 86 million have prediabetes. This is when someone has high levels of glucose and are at risk of developing type 2 diabetes. You are especially at risk if you have high blood pressure, low HDL cholesterol and high triglycerides.

We already know how peanut butter is effective in improving heart health and lowering triglyceride levels. In another study, those who frequently ate peanut butter had a 30% lower risk of diabetes. Nuts also have a positive effect on lipids.

Overall, peanuts make a healthy addition to your diet if you have, or are at risk for, diabetes. Just make sure you keep an eye on your calorie count!

8. Peanut butter can protect against colon cancer
Colon cancer, also known as colorectal cancer, usually affects those over 50 years of age. However, incidences are rising for those under 50 years old. In some developed countries, even likelihood of dying has increased too. Around 50,000 die from colon cancer in America each year.

Researchers from Taiwan examined more than 20,000 people (12,026 men and 11,917 women) over a span of 10 years. Throughout the study, there were 107 new colorectal cases. By using a proportional hazard model, it was shown that peanuts greatly decrease risk.

Peanut consumption twice per week was associated with a 58% decrease in women and 27% for men.

What else in peanuts is anti-cancerous?

Folic acid

Resveratrol

Phytosterol

Phytic acid

Phytosterol beta-sitosterol

So, bottom line: eat a small amount of PB for lower risk of colon cancer.

9. Peanut butter is anti-inflammatory
Experts published on the American Journal of Epidemiology that nuts high in unsaturated fats can help reduce inflammation.

As aforementioned, these nuts are related to lower risk of CVD and type 2 diabetes. The authors of the study looked at diets of 6,080 people between 45 and 84 years of age. They found that frequent peanut consumption is also associated with:

Lower C-reactive protein

Lower interleukin

Lower fibrinogen

C-reactive protein, interleukin and fibrinogen are all inflammatory markers. The levels of these markers are raised when you have: bacterial infections, arthritis, some cancers, Crohn’s disease, tissue disorders or other inflammatory conditions.

The researchers concluded that nut consumption may lower inflammation. And this is probably why it leads to lower CVD and diabetes risk.

10. Peanut butter can boost your energy
This is thanks to the amazing amount of niacin in peanut butter.

Niacin, also known as vitamin B3, help convert food into glucose. This is the building block of energy. The European Food Safety Authority (EFSA) has also confirmed that dietary vitamin B3 contributes to energy-yielding metabolism. And it reduces feelings of fatigue.

What other great things does niacin do?

It helps in repairing DNA and producing positive stress responses. As a result, your nervous system needs niacin to function! It’s also important for normal psychological functions. In addition, the EFSA confirmed that niacin helps maintain normal skin and mucous membranes.

Vitamin B3 deficiency is less likely in developed countries. However, the most common cause is alcoholism.

Do note that there haven’t been extensive research on the exact benefits of niacin in peanut butter. But it’s still good to know that PB is chock full of essential nutrients!

11. Peanut butter helps you build muscle
So peanut butter is great for weight loss. It’s full of nutrients and gives you an energy boost too. All great news if you’re looking to work out and exercise.

And now, it’s said that PB is a natural way to increase your ability to build muscle. It keeps your energy level high.

It’s key to eat foods with nutrients that help stimulate testosterone production. It is the hormone responsible for muscle growth after all. Some crucial minerals needed for muscle growth include: phosphorus, magnesium, vitamin E and vitamin B6. Which peanut butter has more than enough of.

Peanuts and the butter are a rich source of zinc too. This nutrient is essential in keeping your testosterone hormone at the right level.

If you’re a woman, don’t worry about the rise in “masculine” hormones. Everyone needs a bit of it to make sure bodily functions run smoothly.

So rather than reaching for testosterone supplements or illegal steroids, grab a peanut butter shake!

12. Peanut butter can regulate bodily fluids
This is thanks to the potassium in the butter.

Not only is potassium an important mineral, it’s also an electrolyte. These substances conduct electricity. It’s also present in many sports drink that work to keep you hydrated.

In addition, potassium is critical for the heart to function. It’s responsible for contractions of skeletal and smooth muscles. It’s also needed for digestive and muscular functions. This probably plays a large role in why peanut butter is so awesome for your heart!

The level of potassium depends on how much sodium and magnesium you consume. When you have a high sodium diet, you’ll need more potassium to balance it out. Other conditions can leach the mineral from you too: diarrhea, excessive sweating, malnutrition, vomiting and more.

When you have potassium deficiency, you can have hypokalemia. This condition is characterized by weakness, fatigue, muscle cramps, indigestion and abnormal heart rhythms.

Other than peanuts and peanut butter, you can get potassium from:

Meat (all of them!)

Fish (salmon, cod and flounder)

Fruits

Vegetables

Legumes

Dairy products

13. Peanut butter is full of antioxidants
Antioxidants seem to be touted by all health gurus. It really is a great thing though. They are able to protect you from damage by free radicals.

Free radicals are harmful molecules that can cause heart diseases, cancers and more. In fact, these molecules have been found to be responsible for at least 50 diseases. And actually, many minerals and vitamins are antioxidants. For example, vitamin C, vitamin E and selenium.

Until there is more evidence, it’s safer to get antioxidants naturally from your diet rather than supplements. The best sources are fruits and vegetables. They’re also found in some wine and tea.

And of course, peanuts. Neither the nut nor butter top the list of foods highest in antioxidants. But there’s a significant amount in peanuts.

In fact, researchers from the University of Florida say that peanuts may rival some fruits as antioxidant sources. There are high concentrations of an antioxidant polyphenols called p-coumaric acid. Roasting the nuts increase levels of this acid too. It raises overall antioxidant content by 22 percent!

And, as noted in a report in the British Journal of Nutrition,there are many great benefits to antioxidants in peanuts. It may be a factor as to why peanut butter is cardioprotective.


Real Supplements gives you the best Healthy Peanut Butter on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

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