Slath it on bread or hold a spoon – peanut butter is like a guilty pleasure. It is the pleasure of a walnut that provides comfort even in the middle of the night. And it also comes with one side of nutrition.

Of course, peanut butter is not your average spread. Its creamy goodness and protein promotes it as a healthy option that adds taste to our snacks and also makes it a smooth MVP. It turns out, peanut butter jar can also be good for your bones.

Bone health is essential for our overall mobility, strength and quality of life – especially as we age. Issues such as motionless lifestyle and poor diet habits, combined pain, osteoporosis are becoming more common. With exercise and other precautions, what we eat plays an important role. What else? Peanut butter can easily lead your way to that list of bone -friendly foods!

Peanuts for bones?

Peanut butter has long been nourished, not only for its taste but also for its nutritional benefits. It includes magnesium, significant to bone development, bone density, with phosphorus, which maintains bones and teeth, and maintains zinc, which plays a role in bone repair.

“It also offers vitamin B6 for protein -bone growth and metabolism, which is important for the formation and maintenance of bone tissue. While peanut butter contains very low calcium, its overall nutrients contribute to bone health,” Dr. Archana Balra, Dietician and certified diabetes teachers say, Today India.

how much is too much

Opening the jar lid and tell yourself that you will have only one teaspoon, a lie – and you know it!

So, how much is it? Experts recommend not to go beyond one to two tablespoons of nut butter per day.

This includes monounsaturated and polyansechurated fats, which are known for reducing bad cholesterol and increasing good cholesterol levels. However, excessive consumption can lead to weight gain.

Experts say, “The ideal amount depends on your goals.”

To maintain weight, one to two tablespoons are advised daily; For healthy weight gain, two to three tablespoons can be beneficial; And for weight loss, small parts with high protein and low calorie are ideal.

But what about almond butter?

Almond butter is not back when the conversation is about peanut butter and its nutrient profile.

Almond butter provides more calcium, magnesium, vitamin E and fiber, thus contributing more significantly to bone and heart welfare. It also contains low carbohydrates, which make the ideal for people after low-carb diet, while peanut butter gives more protein per serving and is generally more inexpensive.

Almond butter will bring you out more and therefore the ability factor gives a slight edge to peanut butter.

There is also a difference in taste and texture. Peanut butter is creamy and smooth, while almond butter is walnuts and granular, especially in natural varieties. Peanut and almond butter are both calorie-rich, providing sufficient amount of energy in small amounts.

Dr. According to Batra, both options can be included in the bone-healthy diet. Personal taste and dietary needs often decide which one to choose.

How to choose your peanut butter?

While peanut butter can be easily made at home, if you are choosing a commercial jar, it is important to read the label – otherwise, the purpose of adding a healthy option goes out of the window.

Dr. Batra shared a checklist to help you know what really to see on that attractive label:

• Choose brand with minimum material.
• Avoid added sugars such as dextrose or sugarcane syrup, hydrogenated oil and unnecessary stabilizers. Natural varieties are often different from oil, indicating low processing.
• Protein: 7-9 grams per serving is ideal.
• Fat: Look for healthy fats – mainly monounsaturated and polyunsaturated.
• Chinese: Choose 2-4 grams of sugar or minimum service products.
• Fiber: target for 1-2g per serving.
• Serving size: Check the calorie per teaspoon.
• Claims and Certificates: Claims such as “All-Natural” or “High Protein” match the actual nutrition label. Also inspect for allergic alert, original country and other labeling rules.
• Other views: Select your favorite type (creamy, crisp, or natural), and choose the option of brands that provide traceability and transparency in their supply chain.

When used in moderation as part of a balanced diet, these spreads can also help reduce the risk of osteoporosis and also reduce the possibility of future fractures. Nut butter adds diversity to the diet, increasing the intake of nutrients in a delicious and pleasant ways.