Peanut Butter Benefits: How Good Is It for You?

peanut butter

It’s good straight from the jar, but many people aren’t aware that it’s more than a tasty treat. Take advantage of peanut butter benefits for health with just one tablespoon!

Snacking can be an important part of a healthy meal plan. After all, a small serving of fruit, nuts, or cheese helps stave off hunger and provide the body with energy. But what you might not know is that peanut butter can actually be one of the best snacks around! With weight-maintenance properties and plenty of minerals, a jar of it could be your go-to treat. But keep in mind that peanuts are high in fat and calories, so don’t dig into the whole jar at once.

What Type of Peanut Butter Is Healthy?

Make sure you’re getting the right kind of nut butter, so it’s really helping your health! Choose a nut butter that has only one ingredient: peanuts. If your nut butter of choice includes salt or even oil, check that those quantities are limited.

Low-fat or light nut butters might seem like a good option given their high calorie count. Unfortunately, these products generally have modified ingredients or added sugar. Stick to the simple stuff for a mid-day treat that you can feel good about!

What Are the Benefits of Eating Peanut Butter?

Peanut butter has many health benefits to unpack. Of course, a little bit can go a long way! So remember to use portion control to maintain your weight and make the most of this spreadable snack. Share your snack ideas on FamilyApp with other users!

1. Peanut Butter Prevents Heart Disease

Is peanut butter bad for cholesterol? Nope! This butter contains oleic acid, which helps the body maintain healthy cholesterol, blood sugar levels and manage blood pressure. It also has omega-6 fatty acids, which decrease LDL cholesterol and increase the good HDL cholesterol!

Does peanut butter have cholesterol? The answer to this question is, once again, no! Peanut oil cholesterol is also nonexistent and, as a result, is a healthy alternative to many cooking oils. The lack of cholesterol in peanuts is one of the many reasons that makes peanut butter healthy.

peanut butter benefits

2. It Lowers Diabetes Risk

In addition to helping out the heart, oleic acid also reduces the body’s insulin resistance. Omega-6 fatty acids can also have a positive impact when it comes to lowering insulin levels. Since increased insulin resistance corresponds to a higher risk of developing type 2 diabetes, adding high-fat, low-sugar peanut butter to your diet can help reduce your risk of diabetes.

3. Peanut Butter Helps to Reduce Cancer Risk

Peanut butter contains a variety of antioxidants like manganese, vitamin E, and resveratrol. These powerful antioxidants actually help to prevent and repair cell damage that can occur in the body. Share your healthy eating tips on your favorite family app!

peanut butter benefits health

4. It Supports Weight Loss

Many people might steer clear of it because of its fat content and the calories, but there are plenty of peanut butter benefits for weight loss. Its healthy fats like polyunsaturated and monounsaturated fats actually help to manage weight by increasing satiety. That means you’ll feel full for longer, making it more difficult to overindulge.

Also, a high-calorie snack doesn’t have to interfere with your healthy lifestyle. One tablespoon of nut butter only has about 100 calories, so spread it over some apple slices or carrots for a relatively low-calorie indulgence. Peanut butter is also high in protein. Combined with other healthy eating habits and exercise, peanut butter can help you reach your fitness goals.

peanut butter benefits

Peanut Butter Energy Balls

A perfectly light snack filled with protein, fiber and healthy fats that keeps you energized while you’re on-the-go.
4 from 5 votes
Prep Time 3 minutes
Total Time 3 minutes
Course Snack
Cuisine American
Servings 12 people
Calories 198 kcal


  • 2/3 cup peanut butter
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup old-fashioned oats
  • 1/2 cup chia seeds or ground flax seeds
  • 2 tbsp honey


Peanut Butter Energy Balls

  • Combine all 5 ingredients in a bowl. Stir to combine. Place in the refrigerator for 15-30 minutes.
  • Roll into 12 bites and store in an airtight container. They’ll last in the fridge for up to a week.


Calories: 198kcalCarbohydrates: 17gProtein: 6gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 1mgSodium: 68mgPotassium: 191mgFiber: 5gSugar: 7gVitamin A: 8IUVitamin C: 1mgCalcium: 59mgIron: 2mg
Keyword easy, healthy
Tried this recipe?Let us know how it was!

5. Peanut Butter Contains Many Minerals

If you’re looking for a snack that contains most of the nutrients you’ll need in a day, peanut butter is ideal! In addition to the manganese and vitamin E mentioned, it has vitamin B6, niacin, and magnesium. It also contains copper, which helps to maintain bone health and immune function.

6. Peanut Butter Can Help Boost Your Mood

A diet rich in whole, unprocessed foods with adequate protein, healthy fat, and fiber helps to stabilize blood sugar after meals, which has been related to improved mood and anxiety.
Almonds, cashews, peanuts, Brazil nuts, walnuts, pumpkin seeds, and sunflower seeds are all excellent choices. Nuts are high in fiber, protein, and healthy fats, all of which benefit your health and mood. Aim for 1 ounce of mixed nuts every day.

If you’re allergic to peanut butter, a healthy alternative to try is almond butter. Both almond butter and peanut butter have numerous health benefits and are filling snacks.

Don’t Get Too Nutty

This nut butter can be one of the best snacks around, given its vitamin content and antioxidant properties. Just make sure your intake is moderate as it’s a high-calorie, high-fat food.

Do you have any peanut butter snack ideas? Share them with other readers in our comments! For all of its health properties, a tablespoon of PB a day just might be your new favorite snack.

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