Peanut butter is high in calories and unsaturated fatty acids. Both of these promote healthy weight gain. However, peanut butter is not good for some people.
It’s because peanut butter and constipation are interlinked. People who eat too much peanut butter can get constipated because of nutrient imbalance or peanut allergy.
So, is there any substitute for peanut butter for weight gain? Yes, there are some substitutes that can replace peanut butter without hampering your weight gain drive.
Furthermore, these peanut butter substitutes are nutrient-dense like peanut butter. Because of this people are free from health disorders for moderate consumption of these healthy spreads.
Substitute for peanut butter for weight gain
Several people use healthy fruit juices for weight gain. However, these fruit juices are full of sugar which can cause a sudden surge in insulin.
Furthermore, people with diabetes often hesitate to drink fruit juices because the majority of these drinks do not prepare with the best low carb fruits for diabetics.
To resolve this problem both healthy people and diabetics go for peanut butter to maintain a healthy weight. However, in some circumstances like peanut allergy and malnutrition peanut butter causes health problems.
It’s where the alternatives of peanut butter come into effect. These substitutes contain the essential nutrients which provides a healthy weight gain without much trouble.
Let’s check the peanut butter alternatives and their nutrition profile.
Almond butter is most widely used spread after peanut butter. It is probably the best substitute for peanut butter for weight gain. It’s because, like peanut butter, almond butter is also very high in nutrients and calories.
The high calorie and fat density of almond butter helps you to gain weight rapidly. Almond butter is a rich source of healthy fats or polyunsaturated and monounsaturated fatty acids.
Also, the low GI profile of almond butter reduces the risk of a sudden rise in insulin which is beneficial for diabetics. Furthermore, almonds reduce the risk of cardiovascular diseases for type 2 diabetics (2).
A 100 gram serving of almond butter contains (3)
- Calories: 614
- Total Fat: 55.5 g
- Carbohydrates: 18.8 g
- Protein: 21 g
- Fiber: 10.3 g
Walnut butter is another nut butter like almond and peanut butter. It is prepared by blending roasted walnuts until they produce a creamy layer.
Walnut butter contains a great number of calories and fat which promotes weight gain. Moreover, several essential minerals, vitamins, and antioxidants are present in walnut butter.
These nutrients help to maintain a healthy lifestyle. Only 2 tbsp consumption of walnut butter is able to provide 5.2 percent DV of iron.
Adequate dietary iron intake reduces the risk of anemia, promotes enzyme function, and aids in cell development (4). Moreover, walnut butter contains a high amount of omega 3 fatty acids.
Omega 3 fatty acids have benefits over arrhythmias, atherosclerosis, inflammation, and thrombosis. Furthermore, it may lower blood pressure, and triglycerides (5).
2 tbsp(32 grams) serving of walnut butter provides the following nutrient value (6)
- Calories: 209
- Total Fat: 21 g
- Carbohydrates: 4.4 g
- Protein: 4.9 g
- Fiber: 2.1 g
Hazelnut butter is a highly nutrient spread prepared from roasted hazelnuts. The skin-removed roasted hazelnuts are whisked for 15 minutes to make this healthy nut butter.
Organic hazelnut butter provides a nutty taste and a beautiful smell. This nut butter is full of calories and also high in fats which are the main reason behind weight gain.
The hazelnut butter contains almost the same nutrient profile as fresh hazelnuts. It is a good source of calcium, magnesium, potassium, iron, zinc, copper, vitamin E, etc.
Studies have shown that hazelnut diets can decrease both decreases of LDL and total cholesterol (7). As hazelnut butter is prepared from organic hazelnuts, it may provide the same health benefit.
A 100 gram serving of hazelnut butter contains (8)
- Calories: 571
- Total Fat: 50 g
- Carbohydrates: 28.57 g
- Protein: 17.86 g
- Fiber: 3.6 g
Pecan butter is a creamy nut butter alternative to peanut butter. The excessive high-calorie and fat combination of pecan butter can easily replace peanut butter for weight gain purposes.
Pecan butter is nothing but a thick and creamy layer of blended pecan nuts. Pecan nut is nutrient-dense and it aids in several health benefits.
Studies have shown that pecan intake can reduce non-HDL-cholesterol levels and the total cholesterol/HDL-cholesterol ratio (9).
This healthy spread is also a good source of iron and calcium. Iron has beneficial effects on anemia prevention and it promotes new skin growth also.
A 100 gram serving of pecan butter provides (10)
- Calories: 710
- Total Fat: 74.19 g
- Carbohydrates: 12.9 g
- Protein: 9.68 g
- Fiber: 9.7 g
Cashew butter is another great substitute for peanut butter for weight gain. People often get confused with the identification of cashew butter because of its similarities with peanut butter.
Cashew butter contains almost the same texture and flavor as peanut butter. This butter is a rich source of magnesium, phosphorus, and potassium.
Magnesium may have a preventive role in diabetes, osteoporosis, bronchial asthma, preeclampsia, migraine, and cardiovascular diseases (11).
As, cashew butter is packed with calories, fat, and other essential nutrients, it promotes healthy weight gain like peanut butter.
A 100 gram serving of cashew butter provides the following nutrition value (12)
- Calories: 587
- Total Fat: 49.4 g
- Carbohydrates: 27.6 g
- Protein: 17.6 g
- Fiber: 2 g
Sunflower seed butter
Nowadays nut allergy is a very common symptom around the globe. Several people are affected with nut allergies. This kind of person can not consume any of the above-mentioned nut butter.
Hense, sunflower butter comes in effect. It is prepared from fresh sunflower seeds and people can go for this healthy substitute for peanut butter for weight gain.
The high fat and calorie density of sunflower butter cause a steady weight gain. Moreover, it is full of healthy nutrients which helps to avoid any adverse side effects.
According to studies, the sulfur-rich proteins of sunflower seeds promote muscular and skeletal cell development. These elements also boost insulin production and act as an antioxidant (13).
Servings of 100 grams sunflower seed butter provide (14)
- Calories: 617
- Total Fat: 55.2 g
- Carbohydrates: 23.3 g
- Protein: 17.3 g
- Fiber: 5.7 g
Shredded coconut meat is also known as coconut butter. It is another nut-free butter alternative to peanut butter. The high calorie and fat density of coconut butter promote weight gain.
Because of this several people use coconut butter as an alternative to peanut butter. Although there are some benefits of coconut during pregnancy, it is better to avoid this spread.
It’s because coconut can cause constipation problems. Only 31 grams serving of coconut butter contains 19 grams of saturated fats which is a bit high and the main reason behind constipation.
Studies have shown that more than 30 grams intake of saturated fats promotes constipation (15).
A 100 gram serving of coconut butter contains (16)
- Calories: 710
- Total Fat: 64.5 g
- Carbohydrates: 25.8 g
- Protein: 6.45 g
- Fiber: 12.9 g
Like peanut butter, both other healthy nut butter and non-nutty butter aids in weight gain because of their high calorie and fat density.
Although people often think that nuts are good for ketosis which means they can not gain weight by consumption of nut butter the truth is far away from this myth.
Most of the healthy spreads are prepared from ketogenic nuts, these butter are high in calories. And high consumption of calorie-rich foods promotes weight gain.
Because of this all of the high fatty and caloric nut butter can be beneficial for weight gain. Moreover, non-nutty butter like sunflower seed butter and coconut butter can also be used for weight gaining purposes.