A scientist and professor says eating just one to two tablespoons of this item a day – an inexpensive food you likely already have at home – may help lower your risk of cancer, type 2 diabetes and heart disease10:58, 02 Jun 2026A scientist and professor claims that consuming a couple of spoonfuls of a common, budget-friendly food that's likely already sitting in your kitchen cupboard can reduce your chances of developing several serious and chronic illnesses.‌Dr Dan Gubler, who holds a PhD in organic chemistry and researches how natural molecules found in foods and plants can boost health, says peanut butter offers numerous health benefits that can help maintain good health. And there are plenty of reliable sources to back up the health claims surrounding peanut butter.‌Dr Gubler hosts a popular "Yes or No" series on his TikTok account, where he aims to clearly communicate the health benefits of certain foods while debunking myths about them.‌Discussing peanut butter, he said: "Can peanut butter improve brain health? Yes. Decrease your risk of cancer? Yes."Can peanut butter enhance the absorption of vitamins in other foods? Yes. Can eating peanut butter... reduce the risk of getting breast cancer when older? Yes. Can peanut butter improve heart health? Yes."Liver health? Yes. Kidney health? Yes. Immune health? Yes. Lower risk of type two diabetes? Yes. Can eating peanut butter along with carbohydrates like white bread lower the blood sugar spike? Yes."‌He further added: "Do you need to eat an expensive, high-end brand of peanut butter to get these health benefits? No. Is the fat in peanut butter bad for you? No." As for how much peanut butter you should consume, Dr Gubler advised: "One to two tablespoons a day."While this may sound almost too good to be true, the health benefits of peanut butter are well-documented, reports Surrey Live.‌How does peanut butter support your heart?Packed with heart-healthy monounsaturated and polyunsaturated fats and containing no harmful cholesterol, peanut butter offers impressive cardiovascular benefits.Research has linked nut and seed consumption with a reduced risk of heart disease and stroke, with one study finding that regular peanut intake (including as peanut butter) over six months significantly improved cholesterol levels.Registered dietitian and personal trainer Wan Na Chun told Eating Well: "Peanut butter is a good source of heart-healthy monounsaturated fats, which can help lower LDL (harmful) cholesterol and triglyceride levels."‌How does peanut butter lower risk of diabetes?Walter C. Willett, professor of nutrition at Harvard School of Public Health, says: "Over the years, numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts."One serving (about 2 tablespoons) has... 12.3 grams of unsaturated fat, or about 80% unsaturated fat. Peanut butter also gives you some fibre, some vitamins and minerals (including 200 milligrams of potassium), and other nutrients."Registered dietitian nutritionist Lisa Andrews told Eating Well: "Peanut butter is a great choice for individuals trying to manage their blood sugar. Fat and protein in peanut butter are slowly absorbed and help to keep blood sugar levels more stable."‌Research has demonstrated that consuming two tablespoons of peanut butter alongside a high-glycemic meal assisted in stabilising blood sugar levels.How does peanut butter lower risk of cancer?Peanut butter is rich in antioxidants, nutrients present in food that perform a vitally important function in maintaining health and helping your body function optimally for longer.Antioxidants help prevent cellular damage caused by "free radicals". While free radicals are necessary for your health, having too many in your body results in "oxidative stress", which harms healthy cells and has been associated with numerous serious chronic conditions such as heart disease, dementia and cancer, alongside premature ageing and stroke risk.‌"Peanuts provide multiple antioxidants, including vitamin E, coumaric acid, resveratrol and p-coumarin. These may help to protect against heart disease and cancer," registered dietitian nutritionist Lisa Andrews told Eating Well.What are other health benefits of peanut butter?Weight loss and weight management: Many people assume that peanut butter's high calorie content makes it unsuitable for weight loss and could even lead to weight gain. However, studies have shown that eating nuts and peanut butter does not hinder weight loss and may actually assist with weight management, as the combination of protein, fats and fibre promotes satiety, helping you feel fuller for longer.Boosts the immune system: The nutritional composition of peanut butter can help fortify the body's immune system, which protects against infection.Article continues belowGood source of fibre: Fibre is vitally important yet has been dubbed the world's "most under-rated nutrient" because it rarely gets the attention it deserves, overshadowed by the current fixation with protein. Yet 90% of adults don't get enough fibre. Fibre is essential for our wellbeing as it supports gut microbiome and digestion, reduces cholesterol and helps regulate blood sugar levels. You can read how I get the recommended 30g of fibre a day here.How to choose peanut butterYou don't need to splash out on a pricey brand of peanut butter to reap the health benefits. However, it is worth checking the ingredients list on the back of the jar. The healthiest peanut butter will contain nothing other than peanuts.Yet many brands add sugar, and some smooth peanut varieties may include additional ingredients to achieve a smoother texture and make it easier to spread.