7th Jul 2025

5 Ways Eating a Lot of Peanut Butter Can Affect Your Health

Peanut butter is one of those foods that many people love and always have in their kitchen. It’s simple, tasty, and works well in snacks, meals, or even on its own straight from the spoon. Whether you’re spreading it on toast, adding it to a smoothie, or pairing it with fruit, peanut butter is easy to enjoy and full of nutrients.

But like many popular foods, eating too much of it can have side effects. Peanut butter can be very healthy if you choose the right kind and eat it in moderation. Here’s a closer look at five ways peanut butter can impact your health—both good and bad—when you eat it regularly.

1. It May Help With Blood Sugar Control

Peanut butter contains healthy fats, especially monounsaturated and polyunsaturated fats. These types of fats may support better blood sugar control. If you have trouble with blood sugar spikes or insulin sensitivity, adding a small amount of peanut butter to your meals might help.

Some research shows that peanut butter can lower fasting blood sugar levels and improve how your body processes sugar after eating. This benefit has been seen in people with type 2 diabetes who included nuts or nut butters in their diet. Of course, this doesn’t mean peanut butter is a cure, but it could be a helpful part of a balanced eating plan.

2. It Might Support Heart Health

Peanut butter is a powerhouse of antioxidants and essential nutrients that can improve heart health. These include niacin, vitamin E, magnesium, and healthy unsaturated fats. Peanut butter is also low in carbs.

According to one study, people who suffer from coronary artery disease and cardiovascular disease have a reduced risk of mortality with increased peanut butter intake, because of the powerful antioxidants that are contained in nuts. Peanuts are high in polyphenols, which might be why they can help reduce the effects of coronary artery disease and cardiovascular disease. 

3. It Can Help You Feel Full Longer

If you’re looking for a snack that keeps you full, peanut butter is a solid choice. It’s rich in both protein and fiber, which are nutrients that help curb hunger. Just a spoonful on a piece of fruit or whole grain toast can hold you over until your next meal.

This fullness factor may even help with weight control. People who eat peanuts or peanut butter regularly tend to snack less and may find it easier to manage their appetite. But there’s a catch: peanut butter is also high in calories. Just two tablespoons can have about 190–200 calories, so it’s easy to eat more than you planned. If you’re watching your calorie intake, measuring your portions can help keep things balanced.

4. There’s a Small Risk of Exposure to Toxins

Most people don’t think about it, but peanuts can sometimes be affected by a type of mold that produces aflatoxins. These toxins are linked to a higher risk of liver and kidney problems when consumed in large amounts over time.

In the U.S., the FDA regularly checks for aflatoxins in peanut products, so the risk is very low. However, peanuts grown in certain areas of the world are more likely to have this issue. To be on the safe side, choose peanut butter made from peanuts grown in the U.S., and buy brands that test for safety and quality.

5. You Might Be Getting Too Much Sugar, Salt, or Unhealthy Fat

Not all peanut butter is created equal. Some store-bought brands contain added sugar, salt, and unhealthy fats like hydrogenated oils. These extra ingredients can reduce the health benefits of peanut butter and may lead to other problems if you eat them often.

When shopping for peanut butter, take a quick look at the label. A good peanut butter should have just a few ingredients—ideally just peanuts and a little salt. Avoid brands that list sugar, corn syrup, or hydrogenated oils. Even some "reduced fat" versions are packed with added sugars and fillers, which aren’t any better for you.