When we talk about peanut butter, it is important to distinguish between two types. The first is industrial, which contains added sugars, palm oil, and salt – not the best combination. The second is natural peanut butter, where the jar contains only ground peanuts, sometimes with a small addition of salt. This is what brings the benefits we are looking for.
Two tablespoons (approximately 30 g) of such butter contain around 190 calories, 8 g of protein, and 6 g of carbohydrates. This means you get almost as much protein as in a small piece of meat. Additionally, it contains a lot of vitamin E, vitamin B6, magnesium, and phosphorus. Importantly, it is also cholesterol-free, a substance that tends to accumulate in the veins and increase the risk of cardiovascular diseases.
Peanut Butter and Type 2 Diabetes
Type 2 diabetes is one of the biggest health challenges of our time. According to the World Health Organization, more than 460 million people worldwide already have this disease, and the number is increasing.
Here is where peanut butter can help. It contains fats similar to those in olive oil, which means it does not cause rapid spikes in blood sugar. Furthermore, it contains a high amount of magnesium, a mineral that helps regulate blood sugar and insulin sensitivity.
A Harvard study (2020) showed that people who regularly consume nuts and peanut butter reduce the risk of developing type 2 diabetes by about 21% compared to those who do not eat them.
How Peanut Butter Affects Blood Pressure and Cholesterol
High blood pressure and elevated cholesterol are two silent killers of modern times. They often do not have clear symptoms but can lead to heart attacks and strokes in the long run.
A study published in the American Journal of Clinical Nutrition (2021) followed people with high blood pressure who consumed approximately 40 g of peanut butter every day (equivalent to three tablespoons). The result was clear: their diastolic blood pressure (the lower value of blood pressure) decreased, and total cholesterol and triglycerides also decreased.
This means that peanut butter acts as a natural protection for the heart and blood vessels. By incorporating it into a balanced diet, you can achieve much more than with many expensive dietary supplements.
Peanut Butter and Longevity
Interestingly, researchers have found that peanut butter contains substances that can slow down aging. It contains resveratrol (a compound also known from red wine, acting as a strong antioxidant), flavonoids (plant substances that reduce inflammation), and coenzyme Q10, which is important for cell energy.
A study from the Netherlands (2025) showed that people who regularly consume nuts and peanut butter on average live longer and have fewer chronic diseases. Those who consumed it at least 3 times a week had a 17% lower mortality rate from heart and vascular diseases compared to those who did not eat it.
Traditional medicine has long recognized the power of nuts. Our ancestors used walnuts and hazelnuts as food for strength and heart health. Peanut butter is actually a modern way to incorporate these properties into everyday nutrition.
In 2020, peanut butter experienced a real boom in the USA. Sales increased by over 75%, as people started buying it as a long-lasting food during the pandemic. Later studies showed that those who consumed it regularly had more stable body weight and less problems with overeating.
By 2025, Denmark introduced a national recommendation that nuts and peanut butter can replace meat meals up to twice a week, as they are more environmentally friendly and healthy. This led to an 8% reduction in meat consumption, while improving the residents' blood values.
How to Include It in Your Daily Routine?
The best way is simple: spread peanut butter on whole grain bread, carrot sticks, bell peppers, or apples. This way, you will combine proteins, fibers, and vitamins.
In folk practice, peanuts were often carried to the fields as a snack because they provide a lot of energy and long-lasting satiety. Peanut butter is just a modern, creamy version of the same idea.
Small Spoon, Big Impact
Peanut butter is not just a delicious spread but a true little pharmacy in a jar. It contains proteins, vitamins, and minerals, protects the heart, helps regulate blood sugar and blood pressure, and contains antioxidants that slow down aging.
Of course, it is important to choose natural peanut butter without added sugar and palm oil. By consuming it in moderate amounts, for example, two to three tablespoons a day, you can do a lot of good for your health without burdening your wallet.