- How Peanut Butter Can Give Weight Gain
- What is peanut butter?
- How is peanut butter made?
- How can peanut butter and in weight gain?
- Why choose peanut butter?
- Here are the other health benefits of peanut butter:
- How to eat peanut butter for weight gain
- What are precautions before consuming peanut butter?
- What are other alternatives to peanut butter?
- 2/ Hazelnut butter
- Bonus: Simple Peanut butter recipe for weight gain
How Peanut Butter Can Give Weight Gain
When people think about healthy lifestyle.
The hardest thing to do can be weight loss or reducing calories when so much of the food which contains a high amount of fats and sodium are available to the public.
Losing weight can be as difficult as gaining weight.
If you’re a fan of eating peanut butter and if you’re trying to gain weight. You might want to keep reading.
Did you know that peanut butter can help you gain weight?.
In this article, I will show you the reasons why you should add peanut butter in your weight gain regimen.
What is peanut butter?
Before anything else, let’s take a look how peanut butter is made.
Peanut butter is an unprocessed food, it can use to make peanut butter sandwiches which are a mainstay of lunches and plays a healthy part of an adult diet.
It pretty much composed of peanuts, grounded or roasted until they turn into a paste-like result which is, of course, the peanut butter.
Some commercial brands of peanut butter on the market aren’t really just peanut butter.
They often contain added sugar, preservatives, or other nasty things.
It is important to always read the label and check the added ingredients that might be bad for your health (More on that later).
The health effects of regular peanuts are mostly identical to the peanut butter’s health benefits because an effective and nutritious peanut butter is mostly composed of grounded or roasted peanuts.
How is peanut butter made?
One jar of peanut butter can contain little carbohydrate, a small amount of protein and high amount of fat. It is termed as a ‘balanced’ energy source that could supply the body with the 3 macronutrients.
In 100g portions of a peanut butter contains, 20 grams of carbohydrate and 6 of which are fiber that sums up the 13% of the calories.
It also contains 15% of calories with 25 grams protein which is above from the number of protein to most other plant foods such as broccoli and spinach.
The 50 grams amount of fat (50% monounsaturated, 20% saturated fat, and 30% polyunsaturated fat) can be totaled for about 72% of calories.
A portion of peanut butter (100gram) contains a fair amount of protein but it doesn’t have amino acids like lysine which is essential to the body.
In order to get the most out of the protein in peanut butter. It is a good idea to consume a lysine-rich protein source along with it such as meat or cheese.
It also contains essential vitamins and minerals such as Vitamin E, B3, B6, Folate, Magnesium, Copper, Manganese, and a decent amount of potassium, Iron, Zinc, Selenium, and Vitamin B5.
Every 100gram portion of it contains 588 calories.
Peanut butter also contains biological active nutrients such as antioxidants, resveratrol, beta-sitosterol and other compounds that can have some health benefits. I will discuss it later.
How can peanut butter and in weight gain?
Gaining weight will require balanced diet as well as proper exercise.
You might certainly gain pounds from eating pizza, sweets, soda, chips, and other junk foods.
But to tell you my friend, these unhealthy foods that contain sugars, a lot of fats, and very little nutrition can be dangerous to your health.
You don’t want to get too fat, right? So it’s better to combine diet with nutrient-rich foods such as fruits and vegetables with proper exercise to support bone strengthening as well as growth in muscle density.
If you’re trying to gain weight whether, after an illness, you need to acquire more athletic build or to become stronger and less trail.
This goal can be achieved by consuming peanut butter.
Replace junk foods with peanut butter.
With this, you can increase your body mass by ½ to 1 pound each week, and you can add about 250 to 500 calories per day of consuming nutrient-rich calories.
To do this, you can add 1 serving to 2 meals plus 1 snack per day to increased your daily intake by 600 calories and gain you a little over 1 pound per week.
Medical professionals advised avoiding peanut butter with hydrogenated oils that can cause clogging in the artery and opt for nut butter with calorie-dense ingredients.
Why choose peanut butter?
Peanut butter is termed as a super sports food.
In this modern time, athletes might how real food taste like such as peanut butter, primarily because, this is the age where protein powder, weight gain shakes, and energy bars plays a significant role in enhancing their performance.
Peanut butter is inexpensive, tasty, satisfying, and most of all.
It is nourishing and provides different health benefits.
Here are the reasons why you should choose peanut butter for gaining weight.
1/ Peanut butter causes satiety and great for a balanced diet
We always feel hungry and we tend to eat food that will keep us feeling fed.
As mentioned earlier, foods like peanut butter contain a fair amount of fiber and protein.
Consuming half whole wheat bagel with peanut butter can make you feel fuller for longer.
One study proved that people who ate peanuts every day have been shown to decrease the overeating of their daily calories compared to the peanut eaters which tends to naturally eat less at other times of the day.
2/ Peanut butter contains some fiber
The amount of fiber in the peanut butter is enough to keep you feel full or satiated.
This will help you eat less without feeling hungry. It also aide and reduce the problems of constipation by regulating your bowel movements.
By adding a whole grain bread with peanut butter.
You can enjoy a healthy snack that will contribute 6-8 grams of fiber that will help you reach the recommended 20-35 grams of fiber each day.
3/ Peanut butter is a cheap source of calories
If you’re an athlete who consumes 3,000 or more calories each day.
You’ll most likely to depend on the expensive engineered sports foods such as weight gain shakes, protein powder, or protein bars.
The good news is, you don’t need to break the bank and money fuelling yourself just to gain healthy weight because peanut butter can definitely do the job.
Peanut butter is inexpensive, tasty, and offers essential vitamins and mineral for the body.
4/ Peanut butter is a great source of protein for muscle growth
If you’re making a peanut butter sandwich which contains 2 tablespoons of peanut butter.
The average protein contains is 7 grams.
If you an athlete with A weight of 140pounds you may need 70-100 grams of protein per day, and if you weigh 200 pounds.
You may also need 100-150 grams of protein and you’re most likely to consume the whole jar of peanut butter.
Combining a tall glass of milk can boosting the amount of protein in the peanut butter mainly because mil can enhance the value of protein in the peanut butter.
Especially on the essential amino acids that are used for muscle growth and repair.
5/ Peanut butter contains little amount of carbohydrates
Carbohydrates can be essential for muscle fuel. However, peanut butter is a poor source of it.
You can combine peanut butter with banana, crackers, whole grain bread, raisins, and even oatmeal to maximize the carbohydrate-intake needed for your muscle growth as well as in your overall sports diet.
6/ Peanut butter contains healthy fats
As mentioned earlier, a portion of peanut butter can contain a fair amount of fat (50% monounsaturated, 20% saturated fat, and 30% polyunsaturated fat).
However, be aware that some commercial brands of peanut butter sold in the market contain oil that is converted into a harder and saturated fat which is considered less healthful.
Some commercial peanut butter contains little or no amount of trans-fat and just a small amount of saturated fat which is naturally occurring.
It a great idea to opt for all-natural peanut butter to minimize your intake of unhealthful fat.
You can store the jar upside down to spate the oil from the peanut butter.
In this way, you can easily spread the peanut butter on your bread and you won’t have to refrigerate it as well.
Here are the other health benefits of peanut butter:
1/ Peanut butter can literally lower your death risk
According to one study, eating legumes or nuts each day is linked to reducing the total death risk of a person.
Nuts don’t have the ability to deter the reaper but peanut butter contains protective and health-promoting nutrients including antioxidants which can be beneficial in reducing blood pressure and healthy fats that can decrease bad cholesterol and triglyceride levels.
2/ Peanut butter fights toxins and bone health as well
Peanuts contain a lot of essential vitamins and minerals.
One of these is Vitamin E which protects your body against any toxins from air pollution as helps in reducing the risk of premenstrual syndrome as well.
Consuming peanut butter can also fight neurological disorders such as Diabetes and Alzheimer’s diseases, and also cataracts or any other eye disorders.
Peanut butter is also good for the bone health.
Thanks to its Vitamin K that can be essential for normal blood clotting and boost the calcium distribution throughout the body.
3/ Peanut butter can lower the risk of diabetes
One study concludes that eating peanut butter can lower and stop the development of diabetes.
1 ounce of legumes, nuts, or peanut butter for at least 5 times per week can lower the risks of diabetes by 30%. Pretty Impressive.
4/ Peanut butter can give your energy a boost
Protein, healthy fat and fiber found in the peanut butter can definitely boost your energy and give you a kick to start the day.
5/ Peanut butter can help you reduce weight
Right consumption or amount of protein and fiber from peanut butter an also help you lose weight.
Fiber, as mentioned above can keep you fuller longer which also increases your metabolism by 11% by eating 500 calories of peanut butter per day for 19 weeks, according to one study.
6/ Peanut butter can prevent peanut allergy
According to one study, during pregnancy, you can prevent your child and yourself as well from having peanut allergy by consuming a scoop or peanut butter per day.
7/ Peanut butter can help in fighting stress
Due to its beta-sitosterol which is a plant sterol, peanut butter may help you fight the effects of stress.
In one study, athletes who focus on the endurance training have been advised to consume peanut butter every day and It has been shown that the beta-sitosterol in the peanut butter can utilize the level of cortisol in the body.
Improved their immunity, and balances the other hormones during the times of stress as well.
8/ Peanut butter can reduce the risks of Gallstones
One of the health risks developed in other countries caused by being overweight or crash diets, gallstones can be dangerous.
One study showed that consuming peanuts or other nuts on regular basis can reduce the risk of gallstones.
9/ Peanut butter can stop fat genes
The hidden benefits of peanut butter lie on a compound called Genistein which acts directly on the genes of obesity and reduces your body’s ability to store fat.
10/ Peanut butter is great for boosting brain processes
One study showed that eating peanut butter or nuts can make you smarter and gives protection to the brain health and all its functions, prevent cell oxidative damage, as well as reducing stress, thanks to its monosaturated fats, anti-inflammatory, and antioxidative properties.
11/ Peanut butter is good for the heart
Potassium found in peanut butter can have a significant role in balancing the fluid in the body.Potassium does not put pressure on the cardiovascular system.
12/ Peanut butter may prevent the risks of cancer
One of the great property peanut butter has is the B-sitosterol, a type of phytosterol which can be effective in combating certain types of cancers such as colon, prostate, and breast cancer.
The ideal sources of phytosterol are found in peanut butter, peanut oil, and other peanut-related products.
How to eat peanut butter for weight gain
Peanut butter is a calorie-dense food that provides a large number of essential nutrients needed in the body in small servings.
Peanut butter can aid in gaining weight by following some of these tips on how to incorporate it into your balanced diet and regimen.
1/ Snacks and meals
To keep your body supplied with constant energy, you need to eat several small snacks and meals. Try to add just 1 tbsp. of peanut butter in each of your meal.
This will add as high as 500 Cal to your calorie intake daily.
You can also incorporate peanut butter on your cereals, crackers, whole grain bread, fruits, or vegetables.
To avoid consuming unhealthy amounts of fat. It is not advisable to consume as high as 6 servings of peanut butter every day.
One way to easily consume calories is by drinking smoothies before or after your meals. In this way you can weight more gain.
Adding peanut butter to the ingredients such as fresh fruits or vegetables is a good idea mainly because it adds richness to the ingredients and goes well with most flavors of smoothies.
3/ Pre- and Post-Exercise
The perfect time of serving peanut butter is after an intense strength training or any cardiovascular exercises.
In this way, your muscle can gain mass, boosted distribution of energy throughout the body due to its carbohydrate contents and weight stimulation of your appetite as well.
The protein found in the peanut butter can helps your muscles to repair and rebuild damage fibers that contribute to its size.
Strength as they go through the healing process.
What are precautions before consuming peanut butter?
Is peanut butter bad for you? To tell you, it depends on how much you consume and the variety of peanuts you get.
There are positive and negative health effects in regards to peanut butter nutrition facts.
Below is the reason why choosing the wrong brand of peanut butter can be bad for your overall health.
1/ Some products can contain too many lectins and Omega-6s
Peanut butter or just peanuts are known to have a high amount of Omega-6s fatty acids and less omega-3 fatty acids, which means, more omega-6s can cause inflammation and imbalanced ratio.
According to one study, an excessive amount of omega-6s fatty acids.
Especially on the westerner’s diet, can cause imbalance ratio of omega-3 and omega-6 which can lead to health risks.
According to one study conducted on animals. Showed that the peanut oil can thicken the arteries which are linked to the occurrences of heart attacks.
Too much omega-6 fatty acids can also lead to type 2 diabetes, muscular degeneration, metabolism impairment, IBS or irritable bowel syndrome, and asthma.
2/ Peanuts may contain molds that may cause allergies
Most peanuts are grown under the ground, once they get moist. The formation of the mold or mycotoxins may occur.
The toxicity of the molds can cause depression and lead to different health issues.
Inflammatory immune reactions or food allergies are most common in young ones. Usually peanut allergy.
3/ Peanuts may contain pesticides that may cause cancer
One type of carcinogenic compound called aflatoxins due to the formation of molds and fungus can lead to cancer such as liver cancer and other health issues.
Peanuts are known as heavily pesticide-ridden crops.
The toxic waste can be absorbed by the plant where soil they’re grown in.
So it is advisable to opt for organic ones.
What are other alternatives to peanut butter?
To help you on your road to a healthy lifestyle and weight gaining. I’ve listed some alternatives to peanut butter that you should know.
1/ Almond butter
Almonds are known to have the highest concentration of nutrients per calorie and ounces.
It contains a lot of nutrients such as potassium, calcium, vitamin E, iron, phosphorus, and omega-3 fatty acids as well.
These nutrients can aid in lowering blood pressure and eliminating bad cholesterol as well.
2/ Hazelnut butter
Hazelnuts are the best source of omega-6 fatty acids.
However, peanut butter offers a low amount of omega-3 and half the amount of protein as the peanut butter.
3/ Cashew butter
It contains more omega-3 fatty acids than the peanut butter.
It also contains tons of essential nutrients and minerals.
However, just like hazelnuts butter, it also contains a small amount of protein compared to the peanut butter.
4/ Coconut butter
Coconut has been known for hundreds of years as a tree of life that offers tons of health benefits.
So why not use it as butter? Coconut butter can boost your immune system, metabolism and can even prevent bacterial and viral infections.
However, coconut butter doesn’t have too much protein and the fat content is high.
Bonus: Simple Peanut butter recipe for weight gain
Here’s a simple yet delicious smoothie recipe that’s perfect for an intense workout.
Protein-rich Peanut Butter with Banana Smoothie
- 1 large peeled banana
- ¼ cup of yogurt preferably Greek
- 1 tablespoon of peanut butter
- ½ tablespoon vanilla extract or honey
- ½ cup of almond milk
- 1 cup of ice cubes
Directions: Grab a blender and mix all the ingredients until it gets smooth. Immediately serve. As simple as that.
- It is also a good idea to regularly keep track of your daily calories intake so you don’t gain too much weight too quickly.
- Opt for the peanut butter that has peanuts as its only ingredient.
However, if you prefer to purchase one with added oil or salt.
Always be aware of the ingredients used. Avoid ingredients such as hydrogenated oil, ‘light or low-fat’, and added sugars.
- When purchasing peanut butter, make sure you buy a certified organic brand that contains Valencia or jungle peanuts.
These type of peanut eliminates the issue with mold primarily because these are grown in the bushes off the ground or higher up.
- Consume peanut butter with omega-3 rich foods such as flaxseed oil or taking any omega-3 fish oil supplements. This will eliminate your allergies and worries about eating peanuts.
Consuming the right amount of peanut butter can have many different health benefits and one of that is weight gain.
On the other hand, it also backed with negative effects without proper preparation and consumption.
So, I strongly advise you to consult your doctor or any medical professional first before changing your diet to gain weight for a health evaluation.
They can give you proper and safest ways for you to gain weight whether balanced nutrient intake or medication based on your conditions and personal needs.