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Key Points
A nutritionist says peanut butter can be part of a healthy daily diet, as long as you choose the right kind.Peanuts contain compounds that may help reduce inflammation, support heart health, and aid hormone balance.The biggest caveats are portion size and ingredient quality, since many jars contain extra additives.
Peanut butter, the OG nut butter, has long been praised for its healthy fats and protein content. But, like with anything, too much of a good thing isn’t always such a good thing after all. Peanut butter is often used as an ingredient in everything from smoothies to cookie recipes, and even as a marinade for meat, but is it actually okay to eat every single day? According to nutritionist Jessica Clancy-Strawn, the answer is yes—with a few important caveats.
There are numerous health benefits to consuming peanut butter regularly, but first, you have to choose the right jar. Many peanut butters contain unnecessary additives that can outweigh the benefits. When selecting which peanut butter to buy, Clancy-Strawn recommends avoiding any that contain preservatives, hydrogenated fats, added sweeteners, synthetic emulsifiers, and excess sodium. Instead, look for jars with simple ingredients. The best ones contain just peanuts or peanuts and salt.
It May Offer Anti-Aging Benefits
Eating peanut butter regularly may improve your health over time. In fact, Clancy-Strawn says it may even offer some anti-aging benefits. Peanuts contain stilbenes, which are known to help fight inflammation. Keeping inflammation under control can support better metabolic health, which helps your body produce, use, and store energy more efficiently.
Managing inflammation also helps regulate blood sugar levels, supports healthier fat storage, and protects your blood vessels and organs, Clancy-Strawn explains. And speaking of blood vessels, peanuts also contain compounds called phytosterols, which may help keep them healthy by reducing LDL cholesterol absorption in the gut. Lower LDL levels can mean less buildup in your arteries, which supports long-term cardiovascular health.
Peanuts are also rich in phenolic compounds, which Clancy-Strawn says help reduce inflammation and protect cells from oxidative stress. This may help neutralize any free radicals before they can damage proteins, lipids, and DNA—the kind of damage associated with chronic disease and aging.
It May Also Help Support Hormone Balance
Women, especially, may benefit from making peanut butter a regular part of their diet. Peanuts contain a type of phytoestrogen called lignans, which may help maintain estrogen balance in the body. Clancy-Strawn notes that these compounds are gentler than the phytoestrogens found in foods like soy and flaxseed, which may make them useful for more subtle support during PMS, perimenopause, and menopause.
It May Support Strong Bones & Healthy Kidneys
Eating peanut butter regularly can also support overall health in other ways. The fiber content in peanuts helps regulate blood sugar levels and improve satiety, which can support weight management and help protect the small blood vessels in the kidneys. Keeping those vessels healthy allows the kidneys to filter waste more effectively over time.
Peanuts also contain isoflavonoids, compounds that support bone turnover. Clancy-Strawn explains that they may mimic some of estrogen’s protective effects on bone, helping keep bones stronger, especially later in life.
When it comes down to it, eating a serving of peanut butter every day can be a good thing for your health—as long as you stick with the natural stuff and keep your portions in check.
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