Recent research highlights the potential benefits of peanut butter for older adults, specifically regarding muscle power. A study conducted in Melbourne, Australia, suggests that consuming three tablespoons of peanut butter daily can enhance muscle strength in seniors. The findings indicate that participants who included a daily serving of 43 grams of peanut butter in their diet completed a sit-to-stand test more quickly compared to those who maintained their regular eating habits. Notably, the peanut butter consumers increased their intake of energy and healthy fats without experiencing any weight gain over the six-month duration of the study.
Dr. Sze-Yen Tan, the study’s lead researcher and an associate professor at Deakin University, remarked, “Performing the test more efficiently indicates greater muscle power. Enhanced muscle power allows older individuals to carry out essential daily tasks, such as climbing stairs and rising from a seated position. Additionally, increased muscle power can lower the risk of falls—a leading cause of reduced independence, diminished quality of life, and even early mortality.”
The study involved 120 adults aged between 66 to 89 who lived independently. Participants were asked to stand up from a chair with their arms crossed over their chest as quickly as possible during the sit-to-stand test.
Those in the peanut butter group outperformed others in this test. However, improvements were not observed in other assessments, such as gait speed, stepping tests, or occasions where participants were instructed to stand up, walk around a cone, and sit down again.
In the Journal of Cachexia, Sarcopenia and Muscle, researchers noted that the advantages of increased peanut butter intake appeared mainly related to muscle power enhancement.
They stated, “Evidence suggests that muscle power diminishes sooner and more significantly than muscle strength and mass with age.”
They further explained, “Low relative muscle power is a significant indicator of mobility limitations and has been linked to increased chances of self-reported walking difficulties.” They emphasized that muscle power’s dynamic nature is more critical for longevity and maintaining independence than mere maximal strength. Thus, the muscle power improvements observed in our study are clinically significant.
Dr. Tan suggested that incorporating peanut butter into a regular diet could work in conjunction with resistance training to further enhance muscle power.
He elaborated, “Peanut butter is a naturally nutritious option, rich in protein and healthy fats. It offers an accessible, affordable, and enjoyable alternative to commercial nutritional supplements. Furthermore, it’s familiar to many, including seniors, and the spreadable form is beneficial for those who may have difficulty with whole nuts due to dental issues.”
The research was supported by The Peanut Butter Institute Foundation, which did not participate in the design, execution, analysis, or interpretation of the data.
In conclusion, this study reveals that adding peanut butter to the daily diet of older adults can significantly improve muscle power, thus enhancing their ability to perform daily activities and reducing the risk of falls. Incorporating this delicious and nutritious food could be a simple yet effective way to support the health and independence of seniors.
