Peanut butter, a seemingly simple spread, is essentially roasted peanuts blended into a smooth or chunky paste. Whether it’s smooth, chunky, salted, or sweetened, peanut butter is a kitchen staple due to its versatility. It can be used as a spread, sauce, dessert, snack, or smoothie ingredient. There are countless recipes that feature peanut butter to balance sweet and savory flavors, or you can enjoy it straight from the jar with a spoon.

In a half-cup serving, peanut butter offers a significant amount of protein (50% of the daily value), dietary fiber (24%), and healthy fats (78%). Despite its high-calorie content, peanut butter is a rich source of vitamin E, niacin, vitamin B6, manganese, magnesium, phosphorus, copper, zinc, and iron. Over half of all peanuts grown in the U.S. are turned into peanut butter, highlighting its popularity and nutritional benefits.

7 Health Benefits of Peanut Butter

1. Rich in Antioxidants: Peanuts are packed with antioxidants that support overall health. They contain resveratrol, found in red grapes and wine, which shows potential in preventing and treating cancer, cardiovascular disease, and neurodegenerative diseases. Peanuts also contain p-coumaric acid, an antioxidant that has anti-inflammatory properties, enhances probiotic efficiency in the gut, and prevents blood clots. Roasting peanuts increases their p-coumaric acid content.

2. Lowers Risk of Death from Major Diseases: Even though peanuts are legumes, eating them along with other nuts can lower the risk of mortality from common diseases. A study tracked the dietary habits of over 118,000 people for 30 years and found that those who regularly consumed nuts had lower rates of death due to cancer, heart disease, and respiratory disease. The more nuts they ate, the better, with the highest consumption associated with a 20% lower mortality rate.

3. May Help with Weight Loss: Despite its high-calorie content, peanut butter can help with weight loss. A review found no relationship between eating nuts and weight gain. In one study, participants added 500 calories per day of nuts to their diet but gained only a fraction of the expected weight. This may be because nuts are high in fiber, protein, and healthy fats, which improve satiety and boost calorie burning at rest. Additionally, some fat content from nuts is excreted in stool.

4. Protects Brain Health: Niacin, or vitamin B3, found in peanuts, is crucial for turning food into energy and maintaining a healthy nervous system. A study involving over 6,000 participants found that a niacin-rich diet protected against cognitive decline and Alzheimer’s disease. Peanut butter provides a substantial amount of niacin, contributing to brain health.

5. Lowers Risk of Gallstone Disease: Gallstones can cause intense abdominal pain and may require surgery. A study tracking the eating habits of over 80,000 women for 20 years found that those who consumed nuts regularly had a lower risk of developing gallstones.

6. Anti-Cancer Properties: Peanuts contain beta-sitosterol, a plant sterol that has been linked to lower rates of various cancers. Consuming foods high in beta-sitosterol, like peanuts, can be a safe way to include these cancer-fighting compounds in your diet.

7. Reduces Risk of Type 2 Diabetes: A healthy diet that includes unsaturated fats from nuts can improve metabolic health and reduce the risk of type 2 diabetes. A 16-year study involving nearly 84,000 women found that regular nut consumption was associated with a lower risk of diabetes.

How to Make Peanut Butter at Home

Making peanut butter at home is simple and results in a nuttier, more flavorful spread. You’ll need unsalted, roasted, and preferably organic peanuts and a food processor.

To make half a cup of peanut butter:
– Pour 2 cups of roasted peanuts into a food processor or blender.
– Process for about 5 minutes until creamy.
– Add 2 teaspoons of honey for sweetness or ½ teaspoon of sea salt for a saltier taste.
– For a creamier spread, add 1 to 2 tablespoons of peanut oil.
– For crunchy peanut butter, pulse 1 cup of peanuts separately and stir into the finished spread.
– Transfer to a glass container and store in the refrigerator.

Best Organic Peanut Butter Brands

If you prefer to buy natural peanut butter, consider these brands:
– Spread The Love: Made without salt, sugar, or palm oil, containing only organic peanuts.
– Naturally More: Enriched with flaxseed and probiotics, sweetened with coconut sugar, and seasoned with sea salt.
– PBfit: A peanut butter protein powder that can be used in shakes, smoothies, or as a spread when mixed with water.