Is peanut butter unhealthy
Pro Research Analysisby 
Searched over 200M research papers
Is Peanut Butter Unhealthy?
Cardiovascular Health and Peanut Butter
Impact on Lipid Profiles
Peanut butter, along with other forms of peanuts, has been shown to have beneficial effects on lipid profiles. Regular consumption of peanut butter can lead to lower total cholesterol and LDL-cholesterol/HDL-cholesterol ratios, which are important markers for cardiovascular health1. Additionally, studies have found that peanut consumption is associated with a decrease in triglycerides, further supporting its positive impact on lipid metabolism1 2.
Cardiovascular Disease Risk
The consumption of peanuts and peanut butter has been linked to a reduced risk of cardiovascular diseases (CVD). Research indicates that peanuts can improve fasting plasma lipids, including increasing HDL-cholesterol and decreasing total cholesterol, LDL-cholesterol, and triglycerides in individuals with elevated fasting plasma lipids2. These findings suggest that peanut butter does not compromise cardiovascular health and may even offer protective benefits.
Weight Management and Peanut Butter
Body Weight and Composition
While peanuts and peanut butter are calorie-dense, their consumption does not necessarily lead to weight gain. Studies have shown that peanut consumption does not significantly affect body weight, waist circumference, or body mass index (BMI)5. However, individuals at high cardiometabolic risk may experience a slight increase in body weight with higher doses of peanuts, although this does not translate to an increase in body fat or BMI1.
Energy Balance
Peanuts and peanut butter pose little threat to positive energy balance when consumed in moderation. The form and processing of peanuts, such as roasting or adding flavors, do not negatively impact body weight or fasting plasma lipid responses2. This suggests that peanut butter can be included in a balanced diet without adverse effects on weight management.
Peanut Butter and Chronic Diseases
Type 2 Diabetes
Peanut butter consumption has been inversely associated with the risk of type 2 diabetes. Studies have found that higher intake of peanut butter is linked to a lower incidence of type 2 diabetes, particularly in women4 7. This protective effect is likely due to the high content of unsaturated fats and other nutrients that improve glucose and insulin homeostasis.
Cancer Risk and Mortality
The relationship between peanut butter consumption and cancer risk is complex. While total nut intake, including peanuts, is associated with a lower risk of cancer and cancer mortality, peanut butter specifically does not show a significant association with reduced cancer risk or mortality3 5 8. This indicates that while peanuts may offer some protective benefits against cancer, peanut butter does not have the same effect.
Conclusion
In summary, peanut butter is not inherently unhealthy and can be part of a balanced diet. It offers several health benefits, particularly for cardiovascular health and type 2 diabetes risk reduction. However, its impact on cancer risk and mortality is less clear. Moderation is key, as excessive consumption may lead to slight weight gain in individuals at high cardiometabolic risk. Overall, peanut butter can be enjoyed as a nutritious food option when consumed in appropriate amounts.
Sources and full results
Most relevant research papers on this topic
Effect 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-AnalysisEffects of peanut processing on body weight and fasting plasma lipids
Peanut processing does not compromise the lipid-lowering effects and does not negatively impact body weight, regardless of the form or processing used.
RCT
Very 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 JournalNut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies.
Total nut, peanut, or tree nut consumption shows no significant association with type 2 diabetes risk, while peanut butter consumption may be inversely associated with this disease.
Meta-AnalysisVery Rigorous JournalRelationship of tree nut, peanut and peanut butter intake with total and cause-specific mortality: a cohort study and meta-analysis.
Nut intake is associated with lower overall and cause-specific mortality, with nonlinear dose-response relationships, while peanut butter is not.
Meta-Analysis
Rigorous Journal
Highly CitedPeanut and cardiovascular disease risk factors: A systematic review and meta-analysis
Peanut consumption has a positive effect on high-density lipoprotein cholesterol, but has no significant effect on other cardiovascular disease risk factors.
Meta-AnalysisNut and peanut butter consumption and risk of type 2 diabetes in women.
Higher nut and peanut butter consumption may help lower the risk of type 2 diabetes in women.
Observational StudyHighly CitedNut and Peanut Butter Consumption and Mortality in the NIH-AARP Diet and Health Study (P18-001-19).
Nut intake is inversely associated with all-cause mortality and certain types of cause-specific mortality, while peanut butter consumption shows no significant association with differential mortality.
Very Rigorous JournalNut and Peanut Butter Consumption and the Risk of Total Cancer: A Prospective Cohort Study
Nut and peanut butter intake are not associated with a reduced risk of total cancer in men or women.
Observational StudyNut and peanut butter consumption and the risk of esophageal and gastric cancer subtypes.
Higher nut and peanut butter consumption is associated with a lower risk of gastric noncardia adenocarcinoma in older adults.
Observational StudyVery Rigorous Journal