A study from Deakin University’s Institute of Physical Activity and Nutrition in Melbourne, Australia, found that consuming peanut butter daily is an easy and affordable way to significantly improve muscle strength in older adults.
The six-month study involved 120 older adults aged 66 to 89 who were at risk for falls. This study was funded by the Peanut Research Institute Foundation, but the Foundation had no involvement in study design, conduct, analysis, interpretation of data or writing of the manuscript.
nutrition insights We talk to Dr. Samara Starling, registered dietitian and director of research nutrition at the Peanut Institute, about the findings and how they can improve dietary guidance for older adults.
“This study showed that older adults who ate peanut butter daily for six months performed better on five sit-stand tests and had a measurable increase in muscle strength compared to controls,” she explains. “There are several plausible mechanisms that could explain why scientists saw these results.”
“First, peanuts contain more protein than other nuts, so adding peanut butter will significantly increase your daily protein intake. The plant protein and amino acids found in peanuts can help maintain muscle function as you age.”
Study participants received 10g of protein daily from peanut butter. Another benefit is that peanut butter is suitable for older adults who have difficulty chewing and eating whole nuts, she added.
muscle building peanuts
Half of the participants randomly assigned to the intervention group consumed 43 g (about 3 tablespoons) of commercially available natural peanut butter each day. The other half continued with their normal lifestyle, diet, and exercise habits.
After six months, each group completed five sedentary tests. Because they had better lower body strength, participants who consumed peanut butter were able to complete the test faster than the control group.
The peanut butter group increased their protein and unsaturated fat intake but did not gain weight.
The peanut butter group increased their protein and unsaturated fat intake but did not gain weight.
Researchers say peanut butter could address the tendency of older adults to rely on over-the-counter oral nutritional supplements to improve their dietary intake. However, these can be expensive and unfamiliar tastes can reduce uptake rates.
“Oral nutritional supplements are formulated to be nutritionally complete and are often used in clinical settings for malnourished patients. Peanut butter may not completely replace these products, but it is a familiar, affordable, natural food that increases protein and energy intake in a practical way,” says Stirling.
“For generally healthy older adults, its simplicity and palatability may help improve medication adherence and promote healthy aging.”
nutritional matrix
We asked Sterling whether the benefits are primarily related to protein intake, healthy fats, or peanuts’ overall food matrix. “It’s probably a combination,” she replied. “The extra protein has an effect, but peanuts also provide unsaturated fats, micronutrients, and phytochemicals that work together. Perhaps the entire food matrix contributes to the observed effects.”
“Peanut butter is also a source of vitamins, minerals, and bioactive compounds that help the body fight cell damage. By reducing oxidative stress, it may help maintain muscle quality over time. Its benefits were shown in muscle strength, or the rate of force production, which is important for tasks such as standing up and preventing falls.”
Researchers emphasize that muscle strength allows older adults to perform daily living activities such as climbing stairs and getting up from a chair. Increased muscle strength also reduces the risk of falls, which are a common cause of loss of independence, poor quality of life, and premature death.
“Future studies will measure inflammatory and metabolic markers to better understand the mechanisms,” Starling added.
“Testing peanut butter in conjunction with resistance training in older adults at high risk for sarcopenia would also be beneficial. Additional trials will help refine peanut butter’s place in clinical nutritional strategies for healthy aging.”
The results of this study were recently published in an international peer-reviewed journal. Journal of Cachexia, Sarcopenia, and Muscle.
Another recent thing studyDutch researchers have found that consuming unsalted, peel-roasted peanuts can significantly improve brain vascular function and memory. Their findings support that consuming 60 g (about 2 servings) of peanuts daily for 16 weeks increases overall cerebral blood flow by 3.6% and verbal memory by 5.8%.