Health benefits of peanut butter
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Health Benefits of Peanut Butter
Cognitive Function and Mental Health Benefits
Improved Memory and Stress Response
Regular consumption of peanut butter has been shown to enhance memory function and reduce stress in healthy young adults. A study involving 63 participants who consumed 32 grams of peanut butter daily for six months found significant improvements in immediate memory and reductions in anxiety and depression scores1. These benefits are attributed to the polyphenols and very long chain saturated fatty acids (VLCSFAs) present in peanuts, which positively influence cognitive functions and stress response1.
Enhanced Cognitive Performance in Women
Another study focusing on healthy young women revealed that daily intake of 49 grams of peanuts over 12 weeks improved processing speed, a key aspect of cognitive function. However, no significant effects were observed on depression, anxiety, or stress scores3. This suggests that while peanut consumption can enhance certain cognitive abilities, its impact on mental health may vary.
Cardiovascular Health Benefits
Improved Lipid Profiles
Peanut butter consumption has been linked to better cardiovascular health. A randomized clinical trial demonstrated that regular intake of peanut butter significantly lowered total cholesterol and LDL-cholesterol/HDL-cholesterol ratios2. Additionally, a meta-analysis confirmed that peanut consumption reduces triglyceride levels and improves lipid profiles, which are crucial for cardiovascular health2.
Cardioprotective Effects
Peanut oil, which is a key component of peanut butter, is rich in unsaturated fatty acids and free from trans fats and cholesterol. This lipid profile contributes to its cardioprotective effects, including reduced LDL oxidation and improved serum lipid profiles4. Regular consumption of peanut products can thus be part of a heart-healthy diet.
Weight Management and Nutrient Intake
Weight Status in Adolescents
Peanut consumption has been associated with improved weight status in adolescents. A study involving Mexican American children found that those who consumed peanuts were less likely to be overweight or obese and had better nutrient and lipid profiles compared to non-peanut consumers8. This indicates that peanut butter can be a healthy snack option for weight management in children.
Nutrient-Rich Profile
Peanut butter is a nutrient-dense food, providing essential vitamins and minerals such as magnesium and vitamin E. These nutrients are vital for overall health and can help in maintaining a balanced diet8.
Cancer Risk Reduction
Lower Cancer Incidence and Mortality
A comprehensive meta-analysis of observational studies found that higher intakes of peanuts and peanut butter are associated with a reduced risk of cancer and cancer mortality. Specifically, a 5-gram increase in daily nut intake was linked to lower risks of overall, pancreatic, and colon cancers10. This protective effect is likely due to the high antioxidant content in peanuts, which helps in reducing oxidative stress, a known factor in cancer development7 10.
Conclusion
Peanut butter offers a range of health benefits, from enhancing cognitive function and reducing stress to improving cardiovascular health and aiding in weight management. Its nutrient-rich profile and potential to lower cancer risk make it a valuable addition to a balanced diet. Regular consumption of peanut butter, as part of a healthy lifestyle, can contribute significantly to overall well-being.
Sources and full results
Most relevant research papers on this topic
Consumption of peanut products improves memory and stress response in healthy adults from the ARISTOTLE study: A 6-month randomized controlled trial.
Regular consumption of peanuts and peanut butter may improve memory function and stress response in healthy young adults, with benefits linked to increased intake of peanut polyphenols, increased levels of short-chain saturated fatty acids, and unexpectedly, very long chain saturated fatty acids.
RCT
Very Rigorous JournalEffect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis
Regular consumption of peanuts and peanut butter may reduce triglyceride blood levels, potentially improving cardiometabolic health.
Meta-AnalysisThe effect of daily peanut consumption on cognitive function and indicators of mental health among healthy young women
Daily consumption of dry roasted, skinless peanuts improves processing speed in healthy young women, but does not significantly affect depression, anxiety, or stress levels.
RCTHealth Benefits of Peanut ( Arachis hypogaea L.) Seeds and Peanut Oil Consumption
Peanut seeds and peanut oil consumption is associated with reduced cardiovascular disease risk, improved lipid profiles, decreased LDL oxidation, and cardioprotective effects.
The beneficial role of peanuts in the diet – Part 2
Peanuts and peanut butter have a nutritional profile that supports their potential as a beneficial food for long-term health, suggesting a more constructive positioning within the UK diet.
Literature ReviewEffect of Crushing Peanuts on Fatty Acid and Phenolic Bioaccessibility: A Long-Term Study
Crushing peanuts in peanut butter production enhances the bioavailability of bioactive compounds, potentially improving health benefits.
Non-RCT
Rigorous JournalHealth benefits of nuts: potential role of antioxidants
Nuts, particularly walnuts, pecans, and chestnuts, contribute to a lower risk of cardiovascular and coronary heart diseases, with higher consumption potentially contributing to their beneficial health effects.
Observational Study
Highly CitedPeanut consumption in adolescents is associated with improved weight status.
Peanut consumption in Mexican American children is associated with lower weight status, improved diet, and lower lipid levels.
Observational StudyA randomized trial on the effects of flavorings on the health benefits of daily peanut consumption.
Regardless of flavoring, daily peanut consumption offers significant health benefits, with sensory variety leading to a small but significant increase in body weight without affecting fat mass.
RCTVery Rigorous JournalAssociation of Total Nut, Tree Nut, Peanut, and Peanut Butter Consumption with Cancer Incidence and Mortality: A Comprehensive Systematic Review and Dose-Response Meta-Analysis of Observational Studies.
Higher intake of total nuts and tree nuts is associated with a reduced risk of cancer and its mortality.
Meta-AnalysisVery Rigorous Journal