Losing or gaining weight both require significant effort and discipline, especially considering the prevalence of high-fat and high-sodium food choices nowadays. Auric aims to assist individuals in achieving healthy weight gain.
Research indicates that consuming 3500 calories is necessary to gain half a kilo of body weight. If you opt to gain weight through peanut butter consumption, incorporating at least two tablespoons of it into each meal can be beneficial. For added variety, consider using chocolate peanut butter to help reach your weight gain objectives.
Also Read: Tips to Gain Weight Fast and Safely
Peanut Butter for Gaining Weight
Peanut butter versatility extends beyond the classic Peanut Butter & Jelly Sandwich. It complements salads and morning smoothies when used as a topping or added in small quantities. Moreover, it features various delectable treats like cookies, brownies, and candy bars, with options like chocolate peanut butter now available.
This highly adaptable and cost-effective food offers several advantages for those who appreciate its taste. Notably, both regular and chocolate peanut butter can be considered beneficial for weight gain. However, it's essential to be aware of potential drawbacks, which we will discuss later.
The consistent demand for various peanut butter brands in supermarkets ensures a constant supply, rarely encountering "out of stock" situations. Preferences for crunchy or creamy peanut butter determine the choice among the options claiming to be the best for weight gain.
Beyond being a mere spread, peanut butter serves as a protein-rich addition to one's daily diet, favored by individuals seeking weight gain. Apart from its delicious taste and nutritional benefits, people consider it a top choice for boosting body weight.
Peanut butter is derived from blended roasted peanuts and is a plant-based butter, boasting a calorie density of approximately 600 calories per 100 gm serving.
To achieve weight gain, incorporating peanut butter into your diet should exceed your daily recommended calorie intake based on your gender. As a healthier alternative to junk food, it can effectively support weight gain. However, moderation is crucial, as excessive consumption may lead to unintended side effects.
How to Eat the Best Peanut Butter for Weight Gain?
It is advisable to incorporate peanut butter into your daily diet to promote weight gain efficiently. The modest intake of additional calories will provide the body with energy while minimizing strain on the digestive system.
By devising a meal plan featuring six small, evenly spaced meals, each supplemented with a tablespoon of butter, you can achieve an extra 400-500 calories daily. Adhering to this regimen may result in a weekly weight gain of up to 1 kg.
Including it in Meals and Snacks
Peanut butter is a versatile food that complements cereals, fruits, and crackers. It can be used to create delicious sandwiches or savored as a post-meal treat.
Incorporating peanut butter into smoothies, either before or after breakfast, is a simple and nutritious way to increase calorie intake. These smoothies typically consist of fresh fruits and yogurt, and adding a dollop of peanut butter enhances their nutritional value. For those seeking a chocolatey twist, chocolate peanut butter can be a flavorful option.
For a peanut butter-based smoothie, blend rolled oats, frozen yogurt, and a few dollops of peanut butter for an ideal combination.
Chocolate peanut butter offers numerous benefits:
- Nutrient-rich source of vitamins and minerals
- Helps regulate insulin and energy levels
- Gain weight healthily.
Before and After Exercise
Prior to a demanding workout, incorporating peanut butter into your diet can enhance stamina for both cardiovascular and strength training. Its rich protein and fiber content facilitates muscle development and boosts appetite, making it an optimal choice for weight gain.
Following the workout, opting for the finest peanut butter for weight gain aids in replenishing depleted energy levels through its carbohydrate content, facilitating recovery.
Chocolate Peanut Butter and Whey Protein
Combining chocolate peanut butter with whey protein facilitates weight gain, especially for fitness enthusiasts, as cocoa in the chocolate augments the antioxidants' potential to enhance the positive impact of the whey protein in the beverage.
Pros of Eating Peanut Butter
Controls Cholesterol Levels
Peanut butter helps manage cholesterol levels, with chocolate peanut butter containing higher levels of monounsaturated fats (HDL Cholesterol) that raise good cholesterol and lower bad cholesterol (LDL).
Provides Essential Nutrients
The top peanut butter for weight gain serves as a rich source of vital vitamins and minerals, including iron, potassium, zinc, and magnesium, enhancing various body functions.
Moreover, peanut butter offers significant amounts of vitamin E, B3, B5, and B6, supporting cell health and nerve function. Opting for high-quality peanut butter, whether it's chocolate-flavored or other varieties, is crucial to maximize its benefits.
Controls Blood Pressure
Blood pressure is a prevalent condition in adults, particularly with age. Unmanaged high blood pressure can have adverse health effects. Opting for the best peanut butter for weight gain can aid in regulating blood pressure. Additionally, selecting chocolate peanut butter can provide benefits, given the presence of cocoa antioxidants that support blood pressure maintenance.
Reduces Risk of Diabetes
Diabetes arises from inadequate insulin regulation, potentially giving rise to further health complications if mismanaged. Peanut butter and nuts aid in controlling body glucose and insulin production.
Helps Protect Eyesight
Adhering to a balanced diet offers numerous advantages, including the little-known benefit of enhancing vision. The presence of Vitamin E in peanut butter is crucial for preserving optimal eyesight by delaying the progression of age-related macular degeneration.
Helps Maintain Muscle Mass
Peanut butter can aid in muscle building and maintenance due to its energy density, providing 200 calories and 7 grams of protein per two tablespoons. Bodybuilders frequently incorporate peanut butter into their daily diet as it offers crucial calories and protein required for muscle development.
Combining peanut butter with whey protein can delay digestion, leading to reduced breakdown of muscle for energy compared to a diet without peanut butter.
Things to Take Care Of While Eating Peanut Butter
Food allergies are commonly observed, with a considerable number of individuals affected by nut allergies, particularly peanut allergies. Symptoms typically encompass skin rashes, vomiting, dizziness, breathing issues, coughing, and, in severe cases, fatality. Therefore, it is crucial to ascertain one's tolerance to peanuts.
Risk of Contamination
Ensuring the utmost quality of peanut butter is crucial due to Salmonella's susceptibility to contaminating peanuts. Therefore, it is imperative to verify the product's freshness by checking its sell-by date when purchasing, and when preparing peanut butter at home, it is vital to use freshly sourced peanuts.
High in Oxalates
Nutrient-rich foods like leafy greens and legumes, which also have high oxalate content, can offer potential health benefits. However, due to the tendency of oxalates to bind with calcium and cause complications like kidney stones, caution should be exercised for individuals at risk.
Given its elevated oxalate levels associated with kidney stones, moderate consumption of peanut butter is recommended for individuals susceptible to this condition.
Emphasizing balanced nutrition while incorporating peanut butter can promote healthy weight gain; however, an imbalanced diet may lead to an unhealthy weight increase.
The versatility of peanuts enables favorable outcomes for both weight gain and weight loss endeavors. Caution should be exercised when consuming commercial peanut butter, as added sugar may compromise its health advantages. Opting for 100% organic peanut butter without preservatives is a straightforward and highly recommended choice.
Authored By: Poorvi Chhajer
About the Author: Poorvi is a psychology graduate with a knack for writing and a belief in Ayurveda.