How is peanut butter consumed to gain weight if it is a food that is high in calories, good fats, fibre, vitamins, and minerals?
Peanut butter has high calories that may worry some people about weight gain, and at the same time, peanut butter may be an option for those looking for a healthy way to gain weight. The following are the key details you should know about using peanut butter to gain weight:
Peanut butter for weight gain
If consumed in moderation and as part of a diet with fewer calories, peanut butter is not linked to weight gain.
Since peanut butter contains a high amount of proteins, fibre, and healthy fats that take a while to digest and help maintain muscle mass in the body, many studies have linked it to weight loss.
To gain weight, however, you must consume more calories than you expend, and it is best if these calories come from foods high in nutrients. Due to its high nutritional value, low price, and simplicity of preparation, peanut butter is a great option for weight gain.
Calories in peanut butter
Peanut butter contains 190 calories and 16 grammes of fat per two tablespoons, or 32 milligrammes, which is 21% of a person's daily requirement.
Although peanut butter contains a lot of fats, most of them are unsaturated, so substituting it for foods high in saturated fats can help lower bad cholesterol and lower the risk of heart disease and arteries.
How can you gain weight using peanut butter?
Increase your daily calorie intake by 500 calories if you want to gain half a kilo per week.
Additionally, since peanut butter has 200 calories per serving, or two tablespoons, including two servings in meals and one serving as a snack will help you reach your goal of gaining about half a kilo per week.
It should be noted that the healthiest way to gain weight is to combine a rich diet with exercise to support muscle growth and strengthen bones.
Ways to introduce peanut butter to gain weight
Peanut butter can be incorporated into a large number of meals, from salty to sweet, to enhance the nutritional value and increase the calories of snacks and staples. The following suggestions for eating peanut butter to put on weight are:
- Spread a serving of peanut butter on a whole-grain sandwich or pancake for breakfast.
- Mix two tablespoons of peanut butter with oatmeal and fruit, or dip pieces of fruit in peanut butter.
- Make a peanut, honey and banana sandwich using whole wheat bread.
- Carry individual packets of peanut butter for a snack on the go.
- Using peanut butter instead of tahini in preparing homemade hummus and eating it with wholegrain bread.
- Preparing a peanut butter smoothie to gain weight by adding peanut butter to various fruit juices.
Contraindications of eating peanut butter
Regarding consuming peanut butter to gain weight, there are some restrictions, such as:
- Check the contents of peanut butter before buying it, as many products contain additives, such as: sugar, vegetable or hydrogenated oils that reduce their nutritional value, so you must search for products that do not contain additives other than a little salt or home-made.
- Eat peanut butter in moderation, as high consumption of products containing additives leads to an increase in harmful cholesterol, blood sugar, and unwanted weight gain.
- Before eating peanut butter, make sure that you do not have an allergy to peanuts, and while you are already suffering from it, you can choose one of its alternatives and make sure that any product is free of it or its residue.
Peanut butter substitutes
Studies reveal that whole peanuts and other nut butters, like those made from walnuts, cashews, and hazelnuts, have a similar impact to that of the more well-known peanut butter. If you prefer variety or have a peanut allergy, you have many options to obtain the rich nutrition that is comparable to that of peanut butter. What benefits does peanut butter offer?