Almonds: A healthy snack for weight gain
by Bsocial Consultant on Jun 24, 2023
A distant cousin of rose, the main source of almonds is almond trees. It is a tree nut mostly found in Asia. In India it served to guests as a gesture of welcoming them and is recognized as a memory booster. But did you know that apart from these benefits almonds are very well known for their contribution to weight gain?
Do Almonds increase weight?
Almond, or badam is a good source of fiber, protein, and healthy fats and is rich in Vitamin E, magnesium and calcium. But do almonds increase weight? Yes they do. In this blog, we will see how you can eat almonds for weight gain and what are its benefits for it.
How to eat almonds for weight gain?
Almonds need to strategically involve it in your diet to get the maximum benefits. It can be a bit tricky to get the right composition. That is why we have discussed the most easy and beneficial ways of including almonds to your diet for weight gain.
1. Soaked Almonds for Weight Gain:
The best way to eat almonds is by soaking them overnight. This increases their nutritional value and makes digestion easy. The process of soaking them is easy. You just have to put them in water overnight. The next morning when you wake up simply peel the upper layer and then enjoy a nutrient filled soft almonds. This method also increases the bioactive nutrients in the almonds which helps in weight gain.
2.Making them a part of your meals:
The best thing about almonds is that adding them to your meal is very simple. Just cut them down into small pieces and then sprinkle them over your morning oats, breakfast or even yogurt. This will help you to increase the calories. They can also be added to salads, grain bowls or stir fries to boost the nutrients present in them and make them crunchy. This will provide you with extra fiber, protein , healthy fats and calories necessary for weight gain.
3. Almond Butter and Spreads:
Almond butter can be used with bread, salads, fruits, vegetables, crackers etc. It is a nutritious alternative as compared to other unhealthy choices out there. It is rich in healthy fats and protein, making it a perfect choice for weight gain. But be careful while selecting the perfect almond butter. Make sure the one you choose is natural with no added sugars and oils.
4. Snack on Almonds:
The easiest way to incorporate almonds in your diet for weight gain is to snack on them instead of unhealthy and processed food. This will increase your calorie intake and help you achieve your weight gain. Keep a small container of almonds at your table, in your room or near your bed. This will remind you to snack on them when the cravings start.
How Many Almonds to Eat Per Day for Weight Gain?
Your intake of almonds on a daily basis for weight gain can vary as per your goals and needs. But if you are looking for a tentative number that can help then it is 28 to 56 grams daily for a healthy weight gain. With this amount you will get a perfect balance of all the important nutrients such as fiber, healthy fats, protein and calories. Do consult your doctor before deciding on the amount of almonds required for weight gain as per your needs.
Almonds for Weight Gain or Loss?
People are often confused with the use of almonds. They are unable to decide whether they should be used for weight gain or weight loss. The secret lies in how you add them to your diet. When almonds are eaten in large quantities they help in weight gain since they are calories dense but when eaten in moderation, they support weight loss. Almonds keep you fuller for a longer period of time and helps you curb those cravings. Just keep a check on the calories and have a balanced meal.
But whether you use them for weight gain or weight loss, one thing is sure that almonds will provide you with a lot of healthy nutrients such as vitamin E, magnesium and antioxidants. These can enhance your brain function, support heart health and overall well-being. Almonds are also famous for their positive effect on blood sugar levels and reducing the risk of life long diseases such as diabetes and heart conditions.
How to choose and store almonds?
When it comes to selecting the best almonds, go for the raw and unsalted ones rather than the ones with added flavors. This will help you to avoid unwanted ingredients and munch on nutrients necessary for your body's growth and overall health. They are free from any additional processing and retain their natural enzymes. If you still want to satisfy the tongue, roast them yourself at home to get roasted almonds.
Proper storage is necessary to maintain the freshness and quality of your almonds for weight gain. Keep them in an airtight container in a cool, dark place, such as a pantry, cupboard or even refrigerator. This will help in preventing them from going rancid and preserve their flavor and nutritional value.
Other Nutritional Considerations for Weight Gain
Balance is the key when selecting almonds for weight gain. They are nutritious and will help significantly in your weight gain journey but they must be paired with a balanced diet and regular exercise plan.
Here are a few more tips to support healthy weight gain:
1. Focus on food with higher Calorie count:
In addition to almonds, incorporate other foods that are rich in calories into your meals, for example avocados, nut butters, olive oil, and whole grains like quinoa and brown rice. These foods will help you reach your daily calorie intake since they have a higher number of calories per serving.
2. Consume protein rich food:
Protein is essential for muscle growth and repair, which ultimately helps in weight gain. In addition to almonds, include other protein-rich foods in your diet, such as dairy, poultry, fish, egg, legumes etc.
Also read: How almonds keep one's body healthy and strong.
3. Choose carbohydrates:
Carbohydrates help you in sustaining energy and play a major role in weight gain. You can get them from fruits, vegetables, fruits and starchy vegetables like sweet potatoes and squash in your meals.
4. Sufficient intake of water:
Drinking sufficient water is important for overall health and can improve digestion and nutrient absorption. Try to drink 2 liters of water spread evenly throughout the day to stay hydrated and support your weight gain efforts.
5. Do not forget to consult your doctor:
Weight gain is a tricky journey and if you have specific goals or health conditions, it's always a good idea to consult a registered dietitian or nutritionist. They can give you personalized guidance and create a meal plan that's best for your individual needs and preferences.
Almonds can be adjusted to any food. They are rich in nutrients. Loaded with healthy fats, protein, and fiber, almonds offer many health benefits while contributing to weight gain. You can enjoy them soaked, add them to the meals, or eat them as a convenient snack. Adding almonds into your daily routine can help you reach your weight gain goals while being fit overall. Combine them with a balanced diet and healthy lifestyle for maximum results. Want to start your weight gain journey? Start it with the most nutritious almonds by healthymaster.