The Surprising Benefits of Peanut Butter for Your Health

In this video, Dr. Alan Mandel discusses the health benefits of peanut butter. He explains that insulin resistance and high glucose levels can lead to various health problems, including weight gain and inflammation. However, peanut butter has a low glycemic index, meaning it does not raise insulin or glucose levels significantly. It is also rich in vitamins, minerals, and fiber, which helps balance blood sugar levels and supports a healthy microbiome. Additionally, peanut butter can reduce hunger and cravings, lower bad cholesterol, and improve cardiovascular health. Dr. Mandel advises choosing high-quality peanut butter without added sugars or unhealthy fats and consuming it in moderation.

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Key Insights:

  • Insulin resistance can lead to various health problems and the accumulation of visceral fat.
  • Processed and refined sugars contribute to insulin resistance and fat storage.
  • Peanut butter is packed with essential vitamins, minerals, and heart-healthy fats.
  • Peanut butter has a low glycemic index, meaning it doesn’t spike glucose or insulin levels.
  • Fiber in peanut butter helps balance blood sugar levels and promotes gut health.
  • Peanut butter can reduce sugar cravings and decrease food intake.
  • It increases the production of glp1 hormone, lowering insulin resistance.
  • Peanut butter’s magnesium content helps reduce the risk of diabetes and insulin resistance.
  • Consuming peanut butter can improve cardiovascular health by lowering bad cholesterol and triglycerides.
  • Avoid peanut butters with preservatives, added sugars, or unhealthy fats.
  • Moderation is key when consuming peanuts or peanut butter.
  • Eating peanut butter between meals can further balance insulin and glucose levels.
  • Peanut butter can be a versatile and nutritious addition to various recipes and snacks.
  • To support overall health, incorporate exercise, sufficient sleep, hydration, stress management, and meditation into your routine.
  • Peanut butter is recommended for diabetics, pre-diabetics, and those looking to reverse insulin resistance and maintain stable blood sugar levels.


In this video, I’d like to explain the importance of peanut butter for your health. The majority of people will experience insulin resistance at some point, leading to high glucose levels in the blood and causing various health issues. Consuming too much processed and refined sugars contributes to this problem. Any excess glucose not stored as glycogen will be converted into fat, particularly the unhealthy „visceral fat“ that surrounds the abdominal area, liver, and stomach. This fat can trigger inflammation and metabolic issues throughout the body.

Healthy peanut butter contains vitamins, minerals like magnesium, potassium, and zinc, along with heart-healthy monounsaturated and polyunsaturated fats. The exciting thing about peanut butter is that it does not raise insulin or glucose levels significantly. It has a low glycemic index of 14, which means sugars in it are absorbed slowly by the cells in your body.

Foods with a high glycemic index, such as bread, soda, cakes, and cookies, break down into glucose very quickly. This sudden surge of glucose can give you a rapid burst of energy, followed by a crash and extreme fatigue. Peanut butter’s high fiber content is crucial for balancing blood sugar levels. Fiber acts as a prebiotic, nourishing the probiotic microbiome, and it can help prevent constipation and various types of cancer.

Peanut butter also helps reduce sugar levels, curb hunger, and decrease food cravings. It increases the production of the hormone GLP1, which lowers insulin resistance and stimulates insulin production. Consuming peanut butter can also contribute to lowered A1C levels. As a great source of magnesium, peanut butter plays a role in reducing the risk of diabetes, metabolic syndrome, and inflammation. It also helps improve insulin resistance.

When it comes to our cardiovascular health, peanut butter is extremely beneficial for our heart and arteries, as they transport blood and oxygen to all cells in the body. It helps lower bad cholesterol and bad triglycerides. High levels of cholesterol and triglycerides can lead to clogged arteries, limiting blood circulation to the heart and brain, resulting in heart attacks or strokes.

Choose good quality peanut butter without preservatives or unhealthy ingredients. Read the labels carefully. It’s also important to consume peanuts and peanut butter in moderation. A handful of peanuts or a couple of tablespoons of peanut butter are considered healthy amounts. Eating peanut butter or peanuts between meals can further stabilize insulin and glucose levels, providing satiety, reducing cravings, and aiding weight loss.

There are many delicious ways to enjoy peanut butter, such as spreading it on celery, frozen bananas, or using it in smoothies with berries, bananas, and almond milk. Additionally, maintaining a healthy lifestyle is crucial. Incorporate exercise, get enough sleep, stay hydrated, manage stress levels, and practice meditation. Doing what’s good for you will ultimately help reverse insulin resistance, make you more insulin sensitive, keep your blood sugar levels stable, and give you abundant energy and happiness.

Please share this video with your friends and family and leave your comments below. Remember to make it a great day! I’m Dr. Alan Mandel.