Lisa Young, nutritionist, on eating peanut butter: “When eaten in moderation, it can actually support healthy cholesterol levels”

Peanut butter has been around for thousands of years, but it gained widespread usage in the United States in the twentieth century. It became a mainstay in American cupboards after the U.S. Armed Forces made it an integral part of soldiers’ rations during the World Wars.

The versatile spread is now used as a dip for fruits and vegetables. It is a staple of children’s packed lunches in PBJs. And peanut butter pairs so perfectly with chocolate that Reese’s Peanut Butter Cups became the nation’s favorite sweet treat.

How peanut butter can support healthy cholesterol levels

The beloved creamy substance, while nutrient-dense, is not completely a guilt-free indulgence as it is also calorie-dense. Overconsumption of peanut butter can lead to weight gain, which in turn could negatively affect your cholesterol levels.

However, registered dietitian nutritionist Lisa Young explained to USA TODAY that “when eaten in moderation, it can actually support healthy cholesterol levels.”

A majority of the 16 grams of fats in a typical 2 tablespoon serving are monounsaturated (7.4g – 8.2g) and polyunsaturated (4.0g – 4.4g), like omega-6 fatty acids, which support beneficial HDL cholesterol production which in turn helps lower LDL, the bad cholesterol, levels.

When levels of the LDL cholesterol are high in a person, they can result in plaque build-up in the arteries which increases the risk of heart disease and stroke.

Additionally, Young explained that “peanut butter also contains plant sterols and fiber which also helps reduce cholesterol absorption.” And peanut butters health benefits don’t stop there.

Other health benefits of peanut butter

Furthermore, peanut butter is a good source of Vitamin E, Niacin (vitamin B3), Manganese, Vitamin B6, Magnesium as well as other antioxidant compounds which are good for your heart as well as reducing your risk of cancer.

And if that wasn’t enough, peanut butter is a good source of copper to boot. This mineral not only helps reduce your risk of heart disease but also “helps maintain our bone health, immune function, and blood vessels,” says WebMD.

There’s just one catch though if you are buying commercial brand peanut butter. Many of these contain added sugars, extra unhealthy saturated or trans fats, and/or sodium. So, be sure to read the ingredients and nutritional information on the label.

“Natural peanut butter with no added sugar and no hydrogenated oils is preferable,” Young advises.

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