Losing weight can be quite the effort, and it takes a lot of discipline to do, particularly when much of the food items we get these days are high in fats and sodium. Healthily gaining weight can be just as hard, but Auric is here to help you out!
According to research, to gain half a kilo in body weight, one needs to consume 3500 calories. If you are looking to gain weight by consuming peanut butter, you can have at least two tablespoons of peanut butter along with each meal. With a little bit of creativity, you can enhance your meals with chocolate peanut butter to meet your weight gain goal.Also read Tips to Gain Weight Fast and Safely
Peanut Butter for Gaining Weight
Peanut butter works in more combinations than just the classic Peanut Butter & Jelly Sandwich. It can be used as a topping on a salad or mix a tablespoon or two into that morning smoothie. You’ll also find peanut butter baked into cookies and brownies and even mixed into candy bars. There’s even chocolate peanut butter available these days.
Peanut butter is a truly versatile food and is helped by the fact that it’s widely available and relatively inexpensive. If you are a fan of peanut butter, you would be happy to know there are several advantages linked to its consumption. One of the most significant advantages of consuming chocolate peanut butter or even regular peanut butter is that both can be said to be the best peanut butter for weight gain. But just like everything else, there are disadvantages too. We shall get into both as we go further along.
With various brands of peanut butter stocking the supermarket shelves, you may be surprised at the consistent demand that makes the supermarkets continuously stock them. In fact, that is one product that you may never find ‘out of stock’. Various brands claim to be the best peanut butter for weight gain. Choosing one would depend on your taste. For example, would you like your peanut butter crunchy or creamy?
Peanut butter is more than your average spread. It can be a protein-packed addition to include in your daily diet. Apart from great taste and nutritional benefits, people also consume what they feel is the best peanut butter for weight gain to increase their body weight.
Peanut butter is made by blending roasted peanuts and is a plant-based butter. There are approximately 600 calories in a 100 gm serving of peanut butter, thus making it a calorie-dense food.
To gain weight, you must consume just enough of the peanut butter to go over your daily recommended calories for your gender. Peanut butter can be considered a healthy alternative to junk food to help you gain weight. The key is to consume it in moderation, as intake of an excess of peanut butter may have unintended side effects.
How to Eat the Best Peanut Butter for Weight Gain?
Ideally, you can regularly consume peanut butter to increase weight by including it in your daily diet. These extra calories consumed in small amounts can supply the body with energy without placing stress on the digestive system.
Formulating a plan with six small meals spread out through the day with one tablespoon of butter to each one of those meals will net you an additional 400-500 calories. By following this diet, you could expect to gain up to 1 kg per week.
Including It in Meals and Snacks
Peanut butter can be had with cereals, spread on fruits and crackers. The best peanut butter for weight gain can even be slathered on toast or between bread to make a delicious sandwich or indulge in a spoonful after your meal.
Consuming peanut butter in the form of smoothies before or after your breakfast is an easy way to sneak some calories into your diet. It is a healthy way as smoothies usually contain fresh fruits and yoghurt. Add a dollop of peanut butter for a nutrient-rich concoction. You could even consider using chocolate peanut butter to enhance the smoothie’s taste with a chocolatey flavour.
The ideal combination for a peanut butter-based smoothie would be to blend rolled oats, frozen yoghurt, and a few dollops of peanut butter.
Chocolate peanut butter has plenty of benefits. Apart from being a rich source of vitamins and minerals, it also has zero cholesterol, has no trans fats, and is dairy-free. The protein and fibres in peanut butter regulate insulin and the energy levels in the body.
With its many health benefits, chocolate peanut butter is delicious and the best peanut butter for weight gain.
Before and After Exercise
Helping yourself with some peanut butter before an energy-intensive workout will help in giving you the stamina for cardiovascular and strength training. The protein and fibre content in some of the best peanut butter for weight gain will help you bulk up by building muscle and increasing your appetite.
After completing the exercise, choosing to consume the best peanut butter for weight gain that is available will help recoup the lost energy due to the workout by replenishing it with the carbohydrates in the peanut butter.
3. Chocolate Peanut Butter and Whey Protein
Blending chocolate peanut butter with whey protein will help to gain weight, particularly for fitness enthusiasts. Because of the presence of cocoa in the chocolate, the anti-oxidants in the chocolate peanut butter will help enhance the positive effects of the whey protein in the drink.
Pros of Eating Peanut Butter
Controls Cholesterol Levels
Peanut butter helps to keep cholesterol levels at manageable levels. Chocolate peanut butter, in particular, has higher levels of monounsaturated fats, also known as HDL Cholesterol. These fats help to boost the level of good cholesterol in the body. Peanut butter also helps to lower the levels of LDL or bad cholesterol.
Provides Essential Nutrients
Most of the best peanut butter for weight gain is an excellent source of essential vitamins and minerals. They help boost body functions as they are loaded with iron, potassium, zinc and magnesium. That’s a lot of minerals to be found in a jar of peanut butter!
In addition to the above, peanut butter is also a great source of vitamin E, B3, B5, and B6, which boost cell health and nerve functions. Choosing a good quality peanut butter is essential to maximise the benefits, be it chocolate peanut butter to any other flavour.
Controls Blood Pressure
Blood pressure is a common disorder among adults, mainly as one grows older. High blood pressure, if left untreated, can be detrimental to the individual's health. Any of the best peanut butter for weight gain can help maintain blood pressure levels. Choosing chocolate peanut butter will benefit too, as the antioxidants in cocoa also help maintain blood pressure.
Reduces Risk of Diabetes
When the body isn’t able to regulate insulin production, the resulting health condition is called diabetes. If not managed properly, it can lead to other health complications.
Peanut butter and nuts, in general, help control the production of glucose and insulin in the body.
Consuming Peanut Butter Helps Protect Your Eyesight
Following the proper diet can have many benefits. It is a little known fact that a proper diet can positively impact vision. Vitamin E present in peanut butter is essential for maintaining good vision. It helps to slow down the onset of age-related macular degeneration.
Eating Peanut Butter Will Help You Maintain Muscle Mass
If you are looking to build or maintain your muscle mass, peanut butter could help you out. Peanut butter being an energy-dense food, supplies 200 calories and 7 grams of protein for every two tablespoons consumed. As calories and protein intake are both essential for building muscle, those who are into bodybuilding swear by peanut butter and consume it daily.
When you combine peanut butter with whey protein, it helps slow down the digestion process. When this happens, the body doesn’t break down muscle for energy as fast as it would have without peanut butter in the diet.
Things to Take Care While Eating Peanut Butter
Food allergy is a widespread occurrence. Some people have nut allergies. Peanut allergy is prevalent in a lot of people. The symptoms of peanut allergy usually include skin rashes, vomiting, dizziness, breathing difficulties, coughing, or in more extreme cases, even death. Thus it is essential to be sure that you are not allergic to peanuts.
2. Risk of Contamination
Salmonella is known to contaminate peanuts easily. So it is imperative to make sure that the peanut butter you buy is well within its sell-by date, or if you are making the butter at home, then the peanuts are freshly sourced.
3. High in Oxalates
Foods that contain high levels of oxalates are also rich in nutrients that can be beneficial to your health. Examples of those would be leafy greens and legumes. Since oxalates bind to calcium as they exit the body, there is the risk of them afflicting people with complications such as kidney stones.
Peanuts have a high incidence of oxalates which is a mineral found in kidney stones. So it is advisable to consume peanut butter in small quantities if you are prone to getting kidney stones.
Having peanut butter with a focus on balanced nutrition will help you gain weight in a healthy way. But if the diet is a lopsided one, unhealthy weight gain is a certainty.
Peanut being a versatile ingredient, can yield impressive results whether you want to gain or lose weight. Be aware of consuming store-bought peanut butter as it may contain excess sugar, negating its health benefits. It is relatively simple and highly recommended to opt for peanut butter that is 100% organic and prepared without preservatives!Also read Best Healthy Weight Gain Protein Shakes To Try Today
Authored By : Poorvi Chhajer
About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.