Peanut Butter: Healthy Fats & Better Sleep

I’m not someone who snacks often, but when I do, I reach for something wholesome and nutritious. At home, I usually go for fresh fruits or veggies, and one of my favorite combinations is a crunchy apple with a side of peanut butter—preferably homemade. The mix of flavors and textures is not only delicious but also incredibly filling. It’s no wonder so many parents pack this classic snack into their children’s lunchboxes—it’s healthy, satisfying, and simple.

Peanut Butter as a Plant-Based Protein

For those seeking non-meat protein sources, peanut butter is an excellent option. It contains about 22% protein per serving. While it doesn’t provide all essential amino acids—particularly methionine—research suggests this may not be a drawback. In fact, some studies indicate that methionine restriction may help inhibit the growth of certain cancer cells.

Low-Carb, High-Fiber Energy

Peanut butter is low in carbohydrates and rich in fiber. Importantly, it contains very few of the fast-digesting carbs that spike blood sugar and cause energy crashes. This makes it a smart choice for maintaining balanced energy and reducing the risk of type 2 diabetes. Thanks to its healthy fats, such as oleic acid (omega-9), adding a spoonful of natural peanut butter to your daily diet may support blood sugar control while providing long-lasting satisfaction.

With healthy fats and sleep-inducing compounds peanut butter is the go-to snack.

Packed with Skin, Heart, and Nerve-Supporting Nutrients

Beyond protein and fiber, peanut butter is a nutritional powerhouse:

• Vitamin E – essential for healthy skin and cell protection (peanut butter provides about 60% of the daily value).

• Niacin (Vitamin B3) – supports the nervous and digestive systems (over 80% of the daily value).

• Resveratrol – a cardioprotective antioxidant also found in red wine.

• p-Coumaric acid – a phenolic compound with antioxidant, anti-inflammatory, and potential anti-cancer benefits.

Peanut Butter and Better Sleep

If you struggle with sleep, peanut butter may help. It’s a good source of magnesium, a mineral known for its calming effects, as well as tryptophan—the same amino acid found in turkey. Tryptophan is converted by the body into serotonin and melatonin, hormones that regulate mood and sleep cycles. A small serving of peanut butter in the evening can be a simple, natural way to support restful sleep.

Choose the Right Peanut Butter

To maximize the health benefits, always check the ingredient list. Avoid brands with palm oil, added sugar, or hydrogenated fats. Instead, choose natural peanut butter made with just one ingredient: peanuts. While it may harden or spoil faster than processed versions, the health benefits and clean ingredients are well worth it.

A Simple Snack with Big Benefits

Peanut butter is more than just a tasty spread—it’s a nutrient-dense food that supports heart health, blood sugar balance, skin vitality, and even better sleep. Whether you enjoy it with fruit, on whole-grain toast, or straight from the spoon, it’s a satisfying way to add healthy fats and plant-based protein to your day.

For an extra boost of calm and balance, try Stress Less from Semaine, a supplement designed to regulate cortisol and promote relaxation.

Give this healthy snack a try and let us know how it works for you!