4 min read
- Recent research connects peanut butter consumption to increased lower-body strength in older adults.
- Participants consumed 3 tablespoons of peanut butter daily.
- Nutrition experts highlight numerous benefits of this popular snack.
As people age, the decline in strength becomes a significant concern, directly influencing mobility and the risk of falls. While strength training is highly recommended for those over 50, emerging research indicates that incorporating a certain snack—peanut butter—may also enhance strength in older adults.
The study, published in the Journal of Cachexia, Sarcopenia and Muscle, tracked 120 adults aged 66 to 89 over a six-month period. The participants lived independently, though some were at a heightened risk of falling.
Meet the experts: Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Carissa Mondelli, R.D., registered dietitian at Northwell’s Phelps Hospital; Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center; Michael Ormsbee, Ph.D., director of the Florida State University Institute of Sports Sciences and Medicine; Christen Cooper, R.D.N., an associate professor in the College of Health Professionals at Pace University.
In the study, half of the participants consumed 43 grams (approximately 3 tablespoons) of natural peanut butter each day, while the other group maintained their regular diet and exercise routines.
After six months, both groups completed five sit-to-stand tests, which require standing up from a seated position with arms crossed. Results indicated that those in the peanut butter group performed the tests 1.23 seconds faster than their peers who did not consume peanut butter. This suggests improved lower-body function, potentially aiding in daily tasks such as climbing stairs.
Moreover, the peanut butter group experienced an enhancement in their overall diet quality. Although their daily intake included around 250 calories, 20 grams of fat, and 10 grams of protein from the peanut butter, they did not gain weight. However, the study did not observe improved overall strength in this group.
This information is promising for peanut butter enthusiasts. But what might explain the link between peanut butter and strength, and what does this imply for future research? Experts delve into the details.
What makes peanut butter beneficial for strength in older adults?
While researchers did not pinpoint the exact reasons behind peanut butter’s positive impact on strength, they observed its role in enhancing performance during the sit-to-stand test. A few theories have emerged.
“Peanut butter is an excellent source of protein, fat, and fiber,” explains Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. “Although it doesn’t contain a high fiber content, it’s a convenient option to elevate protein intake, which is crucial for older adults.”
Additionally, the fats and calories found in peanut butter play a significant role. According to Michael Ormsbee, Ph.D., director of the Florida State University Institute of Sports Sciences and Medicine, “The extra energy can bolster various functions, especially for older adults who might not consume enough calories.”
Peanut butter is rich in nutrients, offering healthy unsaturated fats, magnesium, potassium, and vitamin E, notes Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center. Its compact serving size makes it easier for seniors to consume, particularly those who struggle to meet their caloric needs, as highlighted by Carissa Mondelli, R.D., a registered dietitian at Northwell’s Phelps Hospital.
“Peanut butter, along with all plant foods, offers numerous health benefits that could enhance strength,” states Christen Cooper, R.D.N., an associate professor in the College of Health Professionals at Pace University. “These findings reaffirm the advantages of consuming ample plant-based foods.”
However, Ormsbee cautions against overstating the implications of this study. “While peanut butter didn’t directly build muscle, it did encourage better eating habits, contributing to faster standing times,” he remarks. “This alone is beneficial, as declining power is associated with higher mortality rates.”
Can other nut butters deliver similar benefits?
The study specifically focused on peanut butter, but experts suggest that other nut butters and seed spreads could yield comparable effects. “Most nut butters provide similar calories, healthy fats, and sufficient energy to sustain physical activity,” Mondelli indicates, recommending options such as almond butter, cashew butter, walnut butter, and sunflower seed butter for those with nut allergies.
Final thoughts
While this observational study highlights a correlation rather than establishing a direct cause-and-effect relationship, selection matters when choosing peanut butter. This research examined natural peanut butter, which consists solely of ground nuts; Cording advocates for this type. “If your sodium levels are acceptable, a bit of salt is acceptable too,” she adds.
Natural peanut butter is generally more expensive than other varieties, prompting Cooper to advise buying what’s accessible. “Opt for a peanut butter that contains minimal ingredients and added sugars,” she suggests.
Although consuming peanut butter straight is fine, Zhang recommends combinations with foods like apples, bananas, yogurt, oatmeal, crackers, or toast for added nutritional benefits. It’s also a great ingredient for smoothies, she notes.
Incorporating peanut butter into your daily routine isn’t a miraculous solution for strength as you age, but it can act as a flavorful ally in supporting your strength over time.
