**Eating Just Two Tablespoons of a Store-Cupboard Staple May Reduce Risk of Cancer, Heart Disease and Diabetes, Scientists Say**
A growing chorus of health experts are keen to remind the public that sometimes, the simplest foods found in your kitchen cupboard can bring surprising health rewards. Recent findings suggest that consuming a mere one to two tablespoons a day of a very basic, affordable food – peanut butter – may reduce the risk of developing a range of serious and chronic diseases, including cancer, heart disease, and type II diabetes.
Dr Dan Gubler, a professor and scientist with a specialism in organic chemistry, recently shared his perspective via social media, aiming to clear up misconceptions on the health benefits of ordinary foods. Through his widely followed TikTok ‘Yes or No’ series, Dr Gubler emphasised that peanut butter holds an array of advantages for daily health maintenance, reinforcing insights previously reported by prominent health news outlets.
“Can peanut butter enhance brain function?” asks Dr Gubler in his online explainer. “Yes. Can it decrease the likelihood of getting cancer? Also yes.” He elaborates that the benefits extend further, including improvements to the absorption of vitamins, risk reduction for breast cancer, support for the liver and kidneys, and enhancement of the immune system. “Even helping control type II diabetes risk—yes,” Dr Gubler notes, highlighting that a modest daily intake suffices, and premium brands aren’t necessary to reap the rewards.
Key to peanut butter’s reputation as a beneficial food is its profile of healthy fats. Unlike many spreads, peanut butter is high in monounsaturated and polyunsaturated fats, minerals, some fibre, and it contains no harmful cholesterol. Research consistently associates regular intake of nuts and seeds with lower risks of heart disease and stroke. In fact, evidence from one major study indicated that ongoing peanut consumption, peanut butter included, led to significant improvements in participants’ cholesterol levels over a six-month period.
Dietitians echo these points, with Wan Na Chun, a registered dietitian, noting, “Peanut butter, rich in heart-healthy monounsaturated fats, helps reduce levels of LDL, otherwise known as ‘bad’ cholesterol, as well as triglycerides.” Such reductions are linked closely to improved cardiovascular health and reduced stroke risk.
The benefits extend to diabetes prevention as well. Walter C. Willett, a Harvard nutrition professor, has pointed out that a substantial body of research now confirms those who consume nuts or peanut butter regularly have a considerably lower risk of both heart disease and type II diabetes. The protein and healthy fats mean peanut butter is more slowly absorbed, helping to moderate potentially dangerous rises in blood sugar. Nutritionist Lisa Andrews explains why this is especially relevant: “When you add peanut butter to carbohydrate-rich foods, such as white bread, it slows the release of sugar into the bloodstream, thereby making blood sugar levels steadier over time.”
The anti-cancer impact of peanut butter is primarily attributed to its antioxidant content. Peanuts possess vitamin E, coumaric acid, resveratrol, and other plant-based antioxidants, all of which help prevent cell damage caused by free radicals. Excessive free radicals in the body are believed to contribute to oxidative stress, a process that increases the likelihood of heart disease, dementia, cancer, premature ageing, and other health ailments.
Peanut butter may also help support weight management, contrary to lingering beliefs that it contributes to weight gain due to its calorie content. Multiple studies indicate that individuals who regularly eat nuts and peanut butter are not more likely to gain weight than those who avoid them – and may, in fact, find it easier to control their appetite, thanks to the food’s protein, good fat, and fibre content.
When choosing peanut butter, health professionals advise looking carefully at the ingredients list. While there’s no need to spend extra on gourmet brands, it is wise to opt for products made solely from peanuts, avoiding those that contain added sugar or unnecessary thickeners and emulsifiers.
In summary, scientific consensus is converging on the idea that a mere two tablespoons daily of this classic spread can provide notable support for heart health, blood sugar stability, and protection against serious diseases. As always, moderation and mindful selection are key, but it may be time to reconsider peanut butter’s place as more than just a sandwich staple – it could be a simple step towards better health.