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9 Reasons Why Peanut Butter Is a Health Food

peanut butter

Did you know that January 24th is National Peanut Butter Day?

Maybe you’re thinking, “No! I still haven’t burned all those Christmas cookies off yet!” Don’t worry, I have some good news for you …

Peanut butter is a health food.

Trust me, I should know. Here’s a picture from a recent grocery-shopping excursion. PB was on sale for $3.99. So, how could I NOT buy enough to build a PB pyramid?

Sorry it's blurry. I was so excited by the sale that I couldn't get a good shot.

Sorry it’s blurry. I was so excited by the sale that I had trouble getting a good shot, haha.

I admit it. I am a peanut butter junkie, but at the same time, I’m a strong advocate of healthy eating. So naturally, I had to find at least a few excuses to keep eating PB without feeling guilty about it.

Here’s what I’ve found: 9 reasons why peanut butter is a health food …

Reason #1: PB can help you lose weight

Some foods offer a double-whammy for weight GAIN. They pack a lot of calories into a small portion, and then they lead to an energy crash shortly after eating them, which entices you to eat even more. Yikes!

Fortunately, PB is not one of those foods. In fact, the macronutrients most prominently found in peanut butter (i.e. fat and protein) are perfect for curbing your hunger, which, as a result, promotes weight loss.

Here’s an experiment you can try at home:

The next time you feel hungry, try eating a low-fat yogurt. Then, wait until you’re hungry again. How long did it take?

Now, try the same experiment, but this time, eat a tablespoon of PB smothered on a few celery sticks. How long did that keep your hunger at bay?

The two snacks are similar in calories, but in most cases, the PB will satiate your hunger much longer because of its fat/protein balance. So, if you’re looking to lose weight, don’t feel bad about reaching for some PB as a snack.

Reason #2: PB is heart-healthy!

Numerous studies have shown that peanuts (and other nuts) lower the risk of cardiovascular and coronary heart disease. So, enjoy a spoonful, knowing that you’re doing your heart some good.

Reason #3: Peanuts fuel your workouts

Don’t forget that peanuts are an awesome source of calories, which can be used to fuel your workout, and even help you recover afterwards! Just two tablespoons of peanut butter contain 8 grams of protein, which helps your muscles rebuild.

Reason #4: PB can lower your risk of cancer

Including peanuts into your diet has been linked to lowered risk of color cancer in women. This was shown in a 2006 study, and I’m not going to argue with the research!

Reason #5: Peanut butter can protect against Alzheimer’s

Peanuts are one of the foods highest in niacin (B3) content. There’s more than 13 mg of niacin in 100 g of peanut butter, which is literally off the charts. Niacin has been shown to have anti-Alzheimer’s properties and improve your memory.

A 2004 study found that people who get the most niacin from foods are 70 percent less likely to develop Alzheimer’s.

Reason #6: PB can help you avoid gallstones

Including peanuts into your regular diet can significantly lower your risk of getting gallstones. Two studies have shown that people who eat five or more servings of nuts per week had a 25 to 30 percent lower risk of getting gallstones compared to those who rarely eat nuts.

Reason #7: Peanut butter fights belly fat

I already mentioned that PB can be great for satiating hunger, but it goes beyond that. The mono-unsaturated fat found in peanuts, which is the same fat that improves cardiovascular health, also fights visceral fat. Yes, individuals who eat more mono-saturated fat have less belly fat than those who indulge in saturated fat and carbs.

Reason #8: Peanut butter can help you avoid type 2 diabetes

All that mono-saturated fat in peanuts improves glucose and insulin homeostasis, which, in turn, lowers the risk of diabetes. Eating peanut butter has a direct link to lowering the risk of type 2 diabetes.

Reason #9: Peanuts are nutrition powerhouses

The average child eats 1,500 hundred PB&Js by the time they finish high school. Sounds like a lot, but there is some good nutrition in those sandwiches …

In addition to being a rich source of protein and potassium, peanut butter is also packed with fiber, magnesium, vitamin E and various antioxidants. In other words, peanut butter might just be the ultimate healthy snack that kids of all ages love to eat!

Do you love peanut butter as much as I do? —Dave

Dave Smith is a fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. You can catch Dave’s weekly Q&A fitness podcast, or learn about all things health-related on his blog at makeyourbodywork.com.

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!


  1. Kathreen says:

    Very informative topic. There is a perception that peanut butter is not that good for health but this topic proved it wrong. From now onwards I’ll start eating peanut butter for better health 🙂

  2. Anne says:

    I’m not a big fan of peanut butter but this is surprising! I initially thought peanut butter was too oily for consumption but this article enlightened me about its benefits!

  3. priyanka39 says:

    Peanut butter is a food paste or spread made from ground dry roasted peanuts. It often contains additional ingredients that modify the taste or texture.


  4. Tanveer says:

    Your article is really helpful. There are so many new things I am learning. Much thanks for sharing these tips/ this article

  5. Mukesh says:

    The article is very nicely written and the content is very good keep on sharing the articles like this

  6. simran says:

    Great! nice health tips and very helpful also. Many people are saying that peanut butter can be harmful to you but you are wrong.

  7. Peanut butter is my number one choice for breakfast. I combine with sandwiches and some milk. perfect. It’s great that today I know more about the benefits of PB like that, I will definitely eat it often.Thank for sharing

  8. Blondie says:

    That’s all well and good to eat peanuts. But unless you find a peanut butter that doesn’t have sugar, it’s not very healthy.

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