Peanut butter is a rich source of both soluble and insoluble fiber. Total dietary fiber in two tablespoons of the smooth stuff amounts to 1.6 grams, per the U.S. Department of Agriculture.
High-fiber foods not only keep you satiated for longer periods (which means you won’t overeat), but they also slow down and improve digestion. Insoluble fiber is non-digestible, which means your body will burn calories while trying to break it down. In this way, the fiber content in peanut butter could boost your metabolism.
Furthermore, eating two ounces of lightly salted peanuts every day for about three months helped reverse metabolic syndrome — a cluster of risk factors related to heart health, according to a 2021 study published in The American Journal of Clinical Nutrition. Metabolic syndrome includes conditions like obesity, high blood pressure, bad cholesterol levels, and diabetes. According to Purdue University professor, Richard Mattes, (via Purdue News) who has also studied the role of regular peanut consumption in cardiovascular health, “Peanuts are rich in the types of fats that actually reduce cardiovascular disease risk and have strong satiety properties … People can feel comfortable including them in their diet to take advantage of peanuts’ reducing the risk of heart disease, without adding to body weight.” Now that you know what peanut butter can do for your metabolism, should you go crazy with the spread? Probably not.