What Happens to Your Body When You Eat Peanut Butter Every Day

Whether spread on bread or eaten by the spoonful, peanut butter is a daily staple for many Americans. It’s so essential, in fact, that about 94 percent of American households keep it on hand, according to the National Peanut Board. But how does regular consumption of creamy (or crunchy) products affect your health? Here are the effects of a daily dose of peanut butter on your body.

Protein is a standout nutrient in peanut butter, with a standard 2-tablespoon serving providing about 7 grams, or about 14% of the recommended daily value.

“Peanuts contain more protein than any other nut,” said Malina Malkani, MS, RDN, infant nutrition expert and author of Safe and Simple Prevention of Food Allergies. This makes peanut butter a convenient source of the amino acids your body needs to build, maintain and repair muscle mass.

With its combination of protein and healthy fats (about 16 grams of fat per 2 tablespoon serving), peanut butter promotes satiety and helps you stay full longer. This can be especially helpful for managing cravings or maintaining a healthy weight.

In a 2022 study, researchers found that 24 obese women who ate whole peanuts as part of a low-calorie diet lost more weight — an average of 7 pounds — compared to those who didn’t eat them.

Like other nuts and olive oil, peanut butter is high in monounsaturated fats, which have been linked to an increase in HDL (“good” cholesterol) and a reduction in LDL (“bad” cholesterol) when eaten regularly – both important for maintaining heart health.

“However, a serving of peanuts also provides significant amounts of other nutrients that have been shown to support the heart and overall health,” including fiber, magnesium and omega-6 fatty acids, Malkani said. Health.

Peanuts are also a source of arginine, an amino acid that helps relax blood vessels and improve circulation, and potassium, which supports healthy blood pressure. In one study, people who ate peanuts daily for six months saw a greater drop in their systolic blood pressure than those who didn’t eat them.

Additionally, peanut butter contains essential micronutrients like magnesium and vitamin E. Magnesium supports bone health and energy metabolism, while vitamin E helps strengthen the immune system and protect cells from damage.

While peanut butter may be a nutritional gem, it’s not without potential downsides. A standard 2-tablespoon serving contains about 190 calories, so excessive consumption can contribute to excess calorie intake.

That said, eating peanut butter daily — in moderation and as part of a balanced diet — shouldn’t lead to weight gain, explained Sarah Garone, NDTR, CNC. “Several studies have shown that eating nuts does not affect weight or actually helps prevent weight gain,” she said. Health.

Eating peanut butter daily can mean consuming hydrogenated oils, added sugars and excess sodium, ingredients that can diminish its health benefits.

On the other hand, choosing a peanut butter with just two ingredients (peanuts and a little salt) helps you avoid these additives, Garone said.