{"id":324351,"date":"2026-03-11T15:28:13","date_gmt":"2026-03-11T15:28:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/324351\/"},"modified":"2026-03-11T15:28:13","modified_gmt":"2026-03-11T15:28:13","slug":"this-surprising-food-boosts-strength-in-older-adults","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/324351\/","title":{"rendered":"This Surprising Food Boosts Strength in Older Adults"},"content":{"rendered":"

\"Estimated4 min readNew research links peanut butter to better lower-body strength in older adults.The participants had 3 tablespoons of peanut butter a day.Experts say there are plenty of perks to this snack.<\/p>\n

Loss of strength is a big concern with age, given that it\u2019s linked to reduced mobility and a greater risk of falls. While strength training over 50<\/a> remains one of the best ways to combat this, new research suggests a certain snack may help boost strength in older adults: peanut butter.<\/p>\n

The study, which was published in the Journal of Cachexia, Sarcopenia and Muscle<\/a>, followed 120 adults between the ages of 66 and 89 over six months. These older adults lived on their own, but were at risk for falls.<\/p>\n

Meet the experts: Jessica Cording, M.S., R.D.,<\/a> author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Carissa Mondelli, R.D., <\/a>registered dietitian at Northwell\u2019s Phelps Hospital; Sandra Zhang, R.D.N., L.D.N.<\/a>, registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center; Michael Ormsbee, Ph.D.<\/a>, director of the Florida State University Institute of Sports Sciences and Medicine; Christen Cooper, R.D.N.,<\/a> an associate professor in the College of Health Professionals at Pace University<\/p>\n

The researchers had half of the participants eat 43 grams (or about 3 tablespoons) of natural peanut butter a day, while the others kept up with their usual diet and exercise routines.<\/p>\n

After six months following this protocol, people in each group were asked to do five sit-to-stand tests (where you\u2019re seated and then need to stand up with your arms crossed). People in the peanut butter group were able to do the tests 1.23 seconds faster than those who didn\u2019t eat the peanut butter. This suggested better lower-body function, which may help with everyday activities like climbing stairs.<\/p>\n

The researchers also found that people in the peanut butter group had an increase in their overall diet quality. While their peanut butter intake added about 250 calories, 20 grams of fat, and 10 grams of protein to their day, they didn\u2019t gain weight. The study didn\u2019t find that people in the peanut butter group had better overall strength, though.<\/p>\n

This news sounds like a win if you\u2019re a fan of the popular spread. But why might peanut butter help with this, and what does it suggest going forward? Experts explain.
<\/p>\n

Why might peanut butter help with strength in older adults?<\/p>\n

The researchers didn\u2019t find why peanut butter may help with strength in older adults\u2014it just discovered that they were able to do the sit-to-stand test faster than the others. Still, there are some theories.<\/p>\n

\u201cPeanut butter is a good source of protein, fat, and fiber,\u201d says Jessica Cording, M.S., R.D.,<\/a> author of The Little Book of Game-Changers. \u201cIt doesn\u2019t offer a ton of fiber, but it can be a convenient way to boost protein intake, which is really important for older adults.\u201d<\/p>\n

But the fat and calories that peanut butter provides are important, too, says Michael Ormsbee, Ph.D.<\/a>, director of the Florida State University Institute of Sports Sciences and Medicine. \u201cThe added energy can support some functions, especially in older adults who may under-eat,\u201d he says.<\/p>\n

Peanut butter is nutrient-dense overall, with healthy unsaturated fats, magnesium, potassium, and vitamin E, points out Sandra Zhang, R.D.N., L.D.N.<\/a>, registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center. Its small serving size makes it easier for older adults to eat, and may be especially helpful for those who have trouble taking in enough calories, says Carissa Mondelli, R.D., <\/a>registered dietitian at Northwell\u2019s Phelps Hospital.<\/p>\n

\u201cThere are many properties of peanut butter\u2014and all plant foods\u2014that confer benefits on health, including strength,\u201d says Christen Cooper, R.D.N.,<\/a> an associate professor in the College of Health Professionals at Pace University. \u201cThese findings are a testament to the power of eating ample plant foods.\u201d<\/p>\n

But Ormsbee stresses that people shouldn\u2019t \u201cover-interpret\u201d the study\u2019s results. \u201cThe peanut butter did not build muscle, but it did help them eat more, maybe a little better, and [they] did stand up faster,\u201d he says. \u201cThat alone is great, as a drop in power is linked to higher mortality.\u201d<\/p>\n

Do other nut butters have the same impact?<\/p>\n

This study only looked at peanut butter, but experts say it\u2019s likely that other nut butters and seed spreads would have a similar impact. \u201cMost nut butters would provide similar calories, healthy fats, and adequate energy to support physical activity,\u201d Mondelli says. She lists off almond butter, cashew butter, walnut butter, and sunflower seed butter (for people with nut allergies) as good options.<\/p>\n

The bottom line<\/p>\n

This study was observational in nature and established a link, not a clear cause and effect. There\u2019s a lot of variation when it comes to choosing a peanut butter, Cording points out. This particular study looked at natural peanut butter (meaning, it just featured ground-up nuts), and Cording recommends sticking with that. \u201cIf your sodium levels are in a good place, a little salt is fine, too,\u201d she says.<\/p>\n

Natural peanut butter tends to be pricier than other options, which is why Cooper recommends just picking up what you can. \u201cSelect a peanut better that has as few ingredients and added sugar as possible,\u201d she says.<\/p>\n

While you can simply eat your peanut butter as-is, Zhang suggests pairing it with things like apples, bananas, yogurt, oatmeal, crackers, or toast to get in more nutrients. It\u2019s also a good addition to smoothies, she adds.<\/p>\n

Adding peanut butter to your day isn\u2019t a magical boost for strength as you age, but it can serve as a tasty strength-supporting helper over time.<\/p>\n

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