Science Explains What Happens To your Body When You Eat Peanut Butter Every Day

Science Explains What Happens To your Body When You Eat Peanut Butter Every Day

Peanut butter has been a creamy household staple for over a century. While this gooey, salty-sweet mixture is a favorite lunchbox meal for kids, many adults add peanut butter into their diets daily.  It turns out that snacking on a spoonful of protein-rich peanut butter can profoundly affect your body in a variety of ways–and science tells us how.

Nutrients In Peanut Butter

Aside from being delicious on almost anything, peanut butter has a complex nutritional profile. This legume (no, it’s not actually a nut) is rich in protein, with 8 grams in just 2 tablespoons. Additionally, peanut butter is full of key nutrients. It’s a great source of manganese, niacin, vitamin E, magnesium, and phosphorous.

Peanut butter is a complex carbohydrate. Adding a spoonful to whole-wheat toast or dipping apple slices in it won’t spike your blood sugar, as it’s low on the glycemic index scale. The addition of fiber keeps you full and promotes healthy gut bacteria. The calorie-dense food can provide you with quick energy, as long as it’s consumed in moderation. Since two tablespoons of peanut butter contain 200 calories, it’s important not to overindulge. (1)

Antioxidants For Your Body

If you eat peanut butter daily, your body will benefit from a wealth of antioxidants. According to a 2015 study, peanuts contain a variety of essential compounds. In addition to protein and fiber, polyphenols, antioxidants, vitamins, and minerals can all be found in this creamy concoction. Other key compounds include resveratrol, phenolic acids, flavonoids, and phytosterols. These nutrients have all been proven to block the absorption of cholesterol.

The study also showed that peanut butter is rich in Co-enzyme Q10, which is essential for heart health. An additional 20 amino acids present in this legume have been shown to prevent disease and maintain good health. Interestingly, peanut butter is even healthier than the peanut itself. While many other foods lose nutrients when processed, roasting and boiling actually increase the healthy compounds already present in peanuts. (2)

Good For Your Brain

Aside from the positive feelings of enjoying delicious peanut butter, there are actual benefits to your brain. Peanuts are chock full of unsaturated fats, B vitamins, and vitamin E. Studies have shown that these nutrients are all essential for good brain health. (3)

Another interesting scientific find shows that peanuts actually affect brain waves. The study examined a variety of nuts, including this nutritional legume in its study. When examining peanut’s effects on brainwaves, consuming this food produced the highest delta response. Delta brainwaves are associated with deep sleep and healthy immunity. Therefore, consuming a spoonful or two of this food can help you function at your best. (4)

Peanuts Can Reduce Stress

It’s hard to feel stressed when enjoying a PB & J sandwich, and science is here to back you up. Have you ever found yourself craving peanut butter when stressed? If so, it might not just be for comfort. When under stress, our bodies produce cortisol, the stress hormone. Cortisol can negatively impact your body, leading to a cascade of health problems.

Interestingly, peanuts contain beta-sterol. This plant sterol keeps cortisol in check, reducing stress and increasing feelings of wellbeing. It’s important to remember, again, not to down a whole jar in one sitting. Rather, a spoonful or two is enough to get the benefits without compromising your diet. (5)

Helping Prevent Cancer

The components in peanut butter all contribute to overall health. Additionally, this creamy food has been shown to reduce cancer. A 2013 study examined how consuming peanuts reduced the risk of developing this serious disease.

The study followed a group of 9,000 preteen girls for 15 years. Results indicated that those in the study who consumed peanut butter at least 3 days a week had a 39% lower risk for developing benign breast disease later in life. While, of course, there are a variety of factors in developing cancer, these promising findings show that adding these legumes into your diet in moderation can provide many health benefits. (6)

Everything In Moderation

While peanut butter has a wealth of health benefits, it’s important to remember to be balanced. Consuming too much of anything is never a good idea. It’s also important to eat the right kind: natural, no-sugar options provide the best benefits.