With brands like Sundrop and Amul dropping in an ad about Peanut butter every 30 minutes on the TV, you might wonder what the hype is all about! Well, peanut butter is just your average bread spread but a protein-packed addition to your daily diet. Apart from enjoying its great taste and nutritional offerings, many people also choose peanut butter for healthy weight gain!
Is it true? Can peanut butter increase weight? If you are someone who is struggling to put on weight and wish to try this butter to add a few kilos, this article is just for you!
Read along to find out the link between peanut butter and weight gain, along with ways to add it to your daily diet!
Peanut Butter: Is it Good for Weight Gain or Weight Loss?:
Peanut butter is rich plant-based butter made by blending roasted peanuts. A 100gm serving size of peanut butter offers 588 calories, making it a calorie-dense food.
Now, here’s the catch!
As per our understanding, peanut butter contributes to weight gain every time you have it. But science says that Peanut butter can boost metabolism and help you lose weight when consumed in moderation. (1)
In order to gain weight, you must consume peanut butter in higher amounts to exceed the daily calorie limits. By pumping in more calories, you can surely put on a few kilos with peanut butter.
Peanut Butter and Weight Gain:
Peanut butter is a healthy alternative to junk food for gaining weight. Along with boosting calories, Peanut butter also offers a wide range of nutrients like healthy fats, dietary fiber, protein etc.
To use peanut butter for putting on weight, you must first calculate the amount of extra calories you need. Let’s say you need ‘X’ number of additional calories per day, then break that down into number of spoons of peanut butter. For instance, two tablespoons of peanut butter offer about 200 calories.
Once you do the calculation, you can distribute peanut butter throughout the day. Like 2 spoons with breakfast, 1 spoon for lunch, 1 spoon for snacks etc. This process will help you plan your meals and calories better.
Eating large quantities of peanut butter at one go can suppress hunger throughout the day, making you want to eat less. This will result in calorie reduction, leading to weight loss instead of weight gain.
Read: Pros and Cons of Almond Butter
How to Eat Peanut Butter to Gain Weight?:
The best way to use peanut butter for increasing weight is by adding it to small meals throughout the day. Consuming extra calories frequently can keep the energy supply consistent without stressing your digestive system.
If you are currently on a six-meal-a-day plan, add 1 tbsp of peanut butter to 4-5 meals to get an additional 400-500 calories. So, you can expect to gain about 0.5 kgs to 1 kg per week!
Ways to Incorporate Peanut Butter into your diet:
There are many ways to add peanut butter to your daily diet, for it’s such a versatile ingredient. Here are some of the best ways to do it:
BREAKFAST:
1. Replace traditional butter with peanut butter as a spread on your toast or in your sandwiches.
2. Make your oatmeal or cereal bowl interesting by adding a spoon of peanut butter on top.
3. Add a tbsp of peanut butter to your breakfast protein shakes for enhancing taste and boost calories.
MID-MEAL SNACKS:
4. Drizzle some peanut butter on your crackers to give a nutty spin.
5. You can use peanut butter as a dip to accompany fruits, breadsticks or even baked pita chips.
6. Add peanut butter to whole milk to make a delicious milkshake.
7. Freeze a banana and whip it with some peanut butter to make a delicious vegan icecream
8. Mix some peanut butter with tempered chocolate and some coconut oil to make peanut butter balls
LUNCH and DINNER:
9. Add peanut butter to soups and salads for adding a depth of flavour
10. You can make an Asian sauce with peanut butter, soy sauce, ginger, chilli etc. and cook your noodles or rice in it.
Read: Cocoa Butter Good for You
Recipes to Use Peanut Butter for Weight Gain:
1. Peanut Butter Cups:
Peanut butter cups are delicious snacks that increase your daily calorie count and satisfy your sweet cravings at the same time. Here is one recipe to try these delicious goodies at home
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Ingredients:
- Chocolate – 1 Cup
- Peanut Butter – ½ Cup
- Powdered Sugar – 3 tbsp
Method:
- Stir peanut butter to make it creamy
- Add some powdered sugar and mix well
- Melt chocolate to give it a nice consistency
- Take a cupcake tin or mould of your choice
- Place paper liners inside each of them
- Now, add melted chocolate first
- Then add peanut butter and sugar mixture
- Cover it again with chocolate
- Freeze for 4-5 hours or until set
Credits: Peanut Butter Cups Original recipe
2. Thai Peanut Butter Sauce:
This tasty and tangy peanut butter sauce goes very with rice paper rolls, spring rolls, noodles, stir-fries and much more. You can also add it as a dressing to your salads. Here is the method:
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Ingredients:
- Peanut Butter – ¼ Cup
- Soy Sauce – 2 tbsp
- Rice Vinegar – 1 tbsp
- Brown sugar – 2 tbsp
- Chilli Garlic Sauce – 2 tbsp
- Lemon juice – 1 tbsp
- Water – to blend
Method:
- Make a sauce out of all the ingredients in a blender
- Add some water to loosen the consistency
- Store the sauce in a jar and have 1-2 tbsp as and when needed
Credits: Thai Peanut Butter Sauce Original Recipe
3. Homemade Peanut Butter Icecream:
Craving for a dessert? Try this delicious peanut butter ice cream which you can make it at home with no fuss. You can enjoy this treat after meals or simply as a creamy snack!
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Ingredients:
- Frozen Banana or any Fruit – 1 Cup
- Peanut Butter – 2 tbsp
- Cocoa Powder – 1 tbsp
- Vanilla Extract – ½ tbsp
Method:
- Add all the ingredients to a food processor
- Blend well until smooth and silky
- Now transfer the mixture to a bowl
- Freeze it for 2-3 hours
- Garnish the ice cream with some chocolate sauce or nuts and enjoy it
4. Peanut Butter Sandwich:
Here is a quick peanut butter sandwich you can make for breakfast or a snack. The tasty sandwich keeps you energetic and active without needing much preparation time. Here’s the method:
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Ingredients:
- Whole grain bread – 2 slices
- Peanut Butter – 2 tbsp
- Slice Bananas – ½ Cup
Method:
- Slightly toast the bread slices on a tawa or a grill
- Now spread the peanut butter generously on top of one slice
- Place banana slices neatly
- Now spread peanut butter on the other slice and place the butter side on top of the bananas
- Press firmly
- Enjoy your sandwich
5. Peanut Butter Smoothie Bowl:
If you are a fan of smoothie bowls, you must try this tasty peanut butter version! You can have it for breakfast or even as a dessert to satisfy your hunger pangs! Here’s how to do it:
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Ingredients:
- Peanut Butter – 1.4 Cup
- Greek Yoghurt – 1 cup
- Chocolate Milk or chocolate shavings – ½ Cup
Toppings:
- Muesli – ½ Cup
- Fruit Pieces – ½ Cup
- Desiccated Coconut – ½ Cup
Method:
- Blend peanut butter, Greek yoghurt and chocolate milk/shavings
- Make sure the consistency is thick else adjust the measurements
- Once done, transfer to a nice wooden bowl
- Now add the toppings one by one vertically to cover the surface
- Serve it chilled
Read: Shea Butter Uses and Benefits
So now you know the definite link between peanut butter and weight gain, don’t you? If you plan to gain weight, try out these recipes to add this butter to your diet. In case you are lazy and don’t have time to prepare them, you can just lick 4-5 tbsp of peanut butter throughout the day to gain those extra calories.
DISCLAIMER: If you are allergic to peanuts or related nuts, you must avoid peanut butter at all costs. Also, you must not treat the above information as a replacement for professional medical advice. The website is not responsible for any unexpected side effects experienced after following the information mentioned in the article.
FAQs:
1. Can I make peanut butter at home?
Ans: Yes! It’s very easy to make peanut butter at home. Just roast 1 cup of nuts and blend them with 1 tbsp of vegetable or olive oil. Have patience and keep blending until you notice a smooth, silky paste. Homemade peanut butter is always a better alternative to commercial products.
2. How do I store peanut butter?
Ans: You can store peanut butter in a refrigerator (not a freezer) to increase its shelf life. Keeping it outside can make the oils ooze out and turn rancid in hot weather. If you are not a fan of this idea, then make small batches of peanut butter and enjoy it fresh every 2-3 days.
3. Is peanut butter and dairy-based butter the same?
Ans: No! Peanut butter and butter are not the same! In fact, nut butter is not real butter, but are called due to their buttery nature. You must not use it directly on a hot pan or as a replacement for traditional dairy butter in cakes, as the temperature and taste vary drastically!
