Pro’s and Con’s of Eating Peanut Butter On Your Health

Peanut butter might be one of the most popular snacks in America, or you could say the world. It can go in a delicious peanut butter and jam sandwich, apple with peanut butter, or even a smoothie. Have you ever wondered whether this delicious snack is good for your health?


To be honest peanut butter is not either the best or harmful for your health, it is considered to be in a gray area. 

The positive effects of peanut butter

Boosts heart health

The peanuts found in the peanut butter are full of healthy monounsaturated fat that is great for your heart. The snack contains nutrients such as niacin or polyunsaturated fatty acids. This spread also contains vitamin E, which is important in the prevention of heart disease. Vitamin E increases oxidative resistance in vitro and detoxifies free radicals. This lowers the risk of damage to artery walls and coronary heart disease. Adding to these, it is rich in nutrients such as potassium that helps maintain healthy blood pressure and heart-healthy plant phytosterols. A study in JAMA Internal Medicine found that peanut butter helps decrease the risk of mortality in vascular disease. 

Brain health

Fats found in peanut butter can improve your brain health because of their antioxidative and -inflammatory properties. This has been found to reduce stress in the brain. Beta-sitosterol normalizes high cortisol levels and brings back to balance the stress hormones. Besides this, it aids and nourishes the brain with all the healthy fats, proteins, and vitamin E. This can protect the brain cells and overall increase your cognitive functions making you more productive.


If you are in the process of gaining muscles and looking for protein sources that help you in your gym process, peanut butter is the perfect snack. One of the main minerals that the body needs for you to have healthier muscles and nerves is magnesium. Peanut butter is one of the best sources of magnesium that help with the formation of strong bones and maintain a healthy nervous system. If you are in need of a high-calorie and protein intake, peanut butter is the way to go for the building and repairing of muscles. It can be consumed healthily and easily, just like spreading it in a whole grain bread or rice cake.

Negative effects of peanut butter

Might gain weight

Anything that is consumed in great amounts, especially with crackers or white bread, may make you gain weight. Not all peanut butter, but the ones that are processed, may contain unhealthy additives and too much salt. When the peanut butter has too much salt, it causes the water in your body to be retained, resulting in weight gain. Another reason is that too much sodium causes a person to drink less water and be more hungry, proceeding to gain weight.  If the peanut butter is not eaten in moderation, then the high-fat content found with a high calorie dense can make you gain weight over time. Remember that this is the case only if you are overeating peanut butter.


Peanut butter contains high amounts of antioxidants that are omega-3 and omega-6. Certified nutritionist Serena Poon states that peanut butter disrupts the balance of both omegas. Giving as an example, two tablespoons of peanut butter contain 4,709 milligrams of omega-6 and 26.6 milligrams of omega-3. When a person’s diet involves high amounts of both antioxidants, it can lead to inflammation. This inflammation can cause the risk of chronic diseases such as clogged arteries.


Of course, everything in the world has its pros and cons, so it all depends on how much you have this snack. Nothing is going to be healthy or good for you if you consume it obsessively. A healthy and proportioned take-in of this product in your diet will result in a balanced and healthy life. 


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