When You Stop Eating Peanut Butter, This Is What Happens To Your Body

It's unlikely that you've pondered the ramifications of not eating peanut butter. You probably wouldn't even entertain the thought if the popular spread is a regular part of your diet. It's undeniably a well-loved snack for its tremendous versatility alone. It's the perfect addition to a sandwich, it's a quick and easy snack, and it's so adaptable that you can easily find it in anything from a side dish to dessert.

So who would actually quit the stuff? It turns out there's a faction of people who have willingly chosen to turn their backs on the nutty favorite. Some may want to cut calories or reduce fat from their diet, while others might want to manage their weight a little better simply because they can't get enough peanut butter.

While all of that might be true, it's equally true that it could actually be a bad thing to give up on this good thing. Your body could actually suffer the consequences of giving up this pantry staple altogether. From affecting your blood sugar to reducing your intake of vital nutrients, here's what happens to your body when you stop eating peanut butter.

Peanut butter has a reputation as a fairly healthy food — and that's pretty accurate on the whole. Packed with protein, it also contains carbohydrates and fiber, all of which are vital to your daily nutrient intake. Dr. Walter Willett, who teaches epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and who is a professor of medicine at Harvard Medical School, says it has a "great nutritional package" (via Time).

If you eat a couple of tablespoons of peanut butter a day, in fact, you'll get 8 grams of protein, 7 grams of carbohydrates, and 3 grams of fiber (per WebMD). This is especially pertinent information if you're a vegetarian, as those who follow a plant-only eating plan may find it challenging to fill their day with an adequate amount of protein.

Explains registered dietitian, exercise physiologist, and nutritionist Dr. Felicia Stoler, DCN, to PureWow, "Nut butters are a great source of plant-based protein. The fat and fiber in peanuts help provide satiety, or feelings of fullness." Luckily, it's easy to incorporate this food into your daily diet if you're hoping to reap its nutritional rewards. Smear it on toast or use it to complement celery or apples for a quick, simple, and satisfying snack.

No one purposely sets out to consume fat — unless it's the "good" kind found in peanut butter. This may seem confusing, as peanut butter does contain unhealthy saturated fat. However, that doesn't mean it's not a healthy addition to your diet. If you choose to quit, you could miss out on vital unsaturated fats.

The Academy of Nutrition and Dietetics suggests that anywhere from 20% to 35% of daily caloric intake should come from healthy fats. Peanut butter actually has two kinds of these important fats. One is monounsaturated, which can reduce low-density lipoprotein (LDL) or "bad" cholesterol levels in the blood. This is critical, as lowering LDL could reduce your risk of developing stroke, heart disease, and other cardiovascular health issues. The other is polyunsaturated, which can also help you cut back on LDL. At the same time, it provides both omega-3 and omega-6 fatty acids, equally vital to your heart health.

Moreover, the healthy fats in peanut butter help your body absorb essential fat-soluble vitamins, including A, D, E, and K, which play important roles in assorted bodily functions like maintaining your vision and supporting your immunity. These fats also provide energy, making peanut butter an especially sensible snack choice if you're about to work out. Cutting peanut butter from your diet, though, could mean that you'll miss out on these benefits that clearly go well beyond your heart and brain health.

You don't have to worry about fluctuating blood sugar levels if you eat peanut butter. Included as a part of a balanced diet, it may even have a stabilizing effect on your blood sugar. The key is to eat the right type of peanut butter. Low-fat versions are typically enriched with extra sugars (via anything from table sugar to corn syrup) to compensate for the lack of fat, which in turn can drive up your blood sugar.

By contrast, a natural recipe consisting strictly of peanuts may help you control your blood sugar more efficiently. That's because peanuts are low on the glycemic index (GI). This index assigns values to foods according to how slowly or quickly their carbohydrates cause your blood sugar to rise. A study published in the Journal of Food Science and Technology states that "[w]hen peanuts or peanut butter are added to a high glycemic load meal, such as with a bagel and a glass of juice, they actually keep the blood sugar stabilized so that it does not rise too high too quickly."

As registered dietitian Dana Purcell, RD, explained, "Incorporating protein in snacks and meals helps regulate blood sugar levels. Pairing carbohydrates with a protein helps prevent sudden spikes in blood sugar" (via Hartford HealthCare). Just remember to stick with peanut-only versions. Salt is also acceptable if you don't need to watch your blood pressure, but avoid anything with added sugars, preservatives, and hydrogenated oils.

No one can blame you for tiptoeing downstairs at midnight for a snack. Maybe you can't sleep or you've just got a case of the munchies that requires a quick fix. That "fix" should always be something that satiates you, as empty calories can quickly add up and leave you feeling uncomfortably full when you're ready to settle in for the night.

Keeping peanut butter in your rotation is key to avoiding this, as the food makes an excellent midnight snack option. You can eat it straight from the jar, make yourself a sandwich, or smear some on apple slices. Not only will you get a quick nutrient boost and fill yourself up without going overboard, but you may even benefit in another surprising way. That's because a standard two-tablespoon serving of peanut butter contains 74 milligrams of tryptophan, an amino acid that can boost your body's melatonin and serotonin levels.

Both are vital to helping you get a good night's rest. The former regulates your sleep cycles, helping you sleep soundly at night and wake refreshed. In order to produce that chemical, though, your body requires serotonin. It's another key factor that influences the quality of your sleep. Lisa Young, Ph.D., RDN, explains to EatingWell that it's the healthy fats in peanut butter that are responsible for the boost, describing serotonin as "a feel-good mood hormone that may help you relax."

While some people consider willingly parting ways with peanut butter, others may actually need to for medical reasons. This is primarily true for individuals who have reduced kidney function due to advanced kidney disease. Per the University of Wisconsin School of Medicine and Public Health, peanut butter is considered a significant potassium source.

Under normal circumstances, the kidneys are responsible for filtering the potassium so it can be flushed from your body via urine. Once kidney disease reaches a late stage, the organs can no longer perform this function efficiently. This can lead to an accumulation of potassium in the bloodstream, a serious complication known as hyperkalemia.

Because hyperkalemia doesn't necessarily cause noticeable symptoms, it's crucial for individuals with late-stage kidney disease to monitor their potassium intake closely. Nephrologists typically recommend eating a low- or no-potassium diet if hyperkalemia develops. Patients may also be prescribed diuretics to help flush the potassium from the body. However, those whose kidneys don't make urine anymore due to advancing disease may require a binder. This is a prescription medication that adheres potassium to stool, allowing the patient to successfully excrete it from the body.

Most people have a comfort food that they consider a go-to for those moments when they need a little extra TLC. Consider it a form of dietary self-care. For many, that food is peanut butter. It's creamy, lightly sweet, and reminiscent of childhood, all of which are common hallmarks of foods that could be considered "comforting." Whether it's a spoonful or within a sandwich, peanut butter can really hit the spot during those times when a specific craving hits.

And as a result, giving up peanut butter could mean losing one very significant comfort food option. Smart Street Nutrition's Cara Harbstreet, MS, RD, LD, explains to Aol., "Eating the same thing every day—in this case, PB&J—can help you create a...comfortable or safe routine. This can be helpful for anyone with a chaotic schedule, limited time, disinterest or apathy towards meals or sensory challenges around eating."

Even if you don't eat it every day, there could be a psychological benefit to keeping peanut butter in your occasional comfort food rotation, too. You may link the food to your youth, or its scent may remind you of a happier time of life. Maybe you're taken back to the days when mom made you a peanut butter and jelly sandwich, and you're instantly put at ease. Professional chef Dr. Uma Naidoo, who is also a nutritional psychiatrist at the Massachusetts General Hospital and Harvard Medical School, tells The New York Times, "After eating these foods, we feel calm, we feel happy."

One of the biggest advantages of eating peanut butter is that it helps you stay fuller for longer stretches of time. As a result, you're less likely to succumb to other cravings, like the chocolate chip cookies calling your name or that bag of chips in the pantry. Replacing less healthy snacks with filling peanut butter can be a highly effective way to manage your daily calorie intake and control your weight.

While the protein, healthy fats, and fiber all play important roles in peanut butter's ability to satisfy your appetite, there may be a more significant factor at play. According to the American Peanut Council, peanuts stimulate the YY hormone. This peptide controls your cravings, reducing your appetite so you feel fuller faster.

If you're hoping to get your snacking habit under control, says Samara Sterling, Ph.D., the research director at The Peanut Institute, this is essential information. "A study published in the British Journal of Nutrition found that participants who ate just three tablespoons of peanut butter with breakfast had a lower desire to eat 8-10 hours later," she explained. "Peanuts also have a low glycemic index that helps stabilize blood sugar to prevent the feeling of 'crashing' in the afternoon."

There's a reason for the old "you are what you eat" adage. At every stage of life, the foods you consume can play a significant role in protecting your future self from developing chronic conditions like type 2 diabetes and heart disease. People with diabetes and high cholesterol alike can benefit from adding peanut butter to their diets, both because it may help manage the conditions and because it can serve as a filling snack option.

Research suggests that there is a correlation between the consumption of nuts and symptoms linked to certain chronic diseases beyond hyperglycemia and high cholesterol. For example, per a review in Nutrients, eating peanuts could minimize inflammation markers in the body, reducing oxidative stress and potentially reducing the chances of developing chronic disease. 

Another paper published in Nutrients found that nuts could support endothelial function. This is crucial, as endothelial activity affects how well your arteries relax. There's evidence that eating nuts could help the blood vessel walls relax (known as vasodilation), which in turn could support a healthier blood pressure — and that plays a significant role in reducing your chances of developing cardiovascular diseases like atherosclerosis and heart failure.

Maybe peanut butter is truly your number one food. That's not a bad thing because, as we know, it's loaded with vital nutrients that are great for your overall health. Plus, it's filling. What's not to love? As with virtually any type of food, going overboard could have ramifications if you're watching your weight.

Nutrition specialist Blanca Garcia, R.D.N., tells Men's Health that [b]ecause of [peanut butter's] high calorie content of 597 calories per 3.5 ounces, the calories can quickly add up. Therefore, it's important to be aware that more than 3.5 ounces of peanut butter per day can easily add to the equivalent of a meal." Because peanut butter is one of those foods that people tend to eyeball, it's easy to eat more than you may have initially planned.

The key is simply to avoid peanut butter in moderation if you aren't prepared to give it up. That will allow you to reap its many short- and long-term health benefits without sacrificing something you love. At the same time, you can make it more interesting by mixing up the way that you eat it. Have it on toast one day and with some fruit the next. You can even cook with peanut butter, adding it to anything from noodles to baked goods.