Regardless of whether you are substantially underweight or are just looking to add a few pounds, nuts are a delicious supplement to any weight-gain plan. Healthy homemade shakes can help you gain the desired weight, and incorporating nuts into these shakes provides calories rich in healthy fats and proteins.
Macademia Nuts
Though most nuts contain fats, macadamia nuts top the list in terms of monounsaturated fat content, which has been linked to decreased risks of heart disease and diabetes. As such, you can use macadamia nuts in your shakes without the worry of weight-related medical conditions. Native to Australia, these nuts are excellent if you want to gain weight while lowering LDL, or bad cholesterol, levels, and raising HDL, or good cholesterol, levels.
Pecans
In addition to being an excellent source of fats and proteins, pecans are also rich in carbohydrates, with 11 percent carbohydrate intake calibrated from 100 grams of nuts. Though carbohydrates can be harmful if consumed in excess, they are an essential companion on your weight-gain journey. Using a handful of pecans every day in your shake gives your body the required daily intake of carbohydrates, while increasing your energy level by 34.5 percent.
Brazil Nuts
Brazil nuts are highly concentrated in anti-oxidants and vitamins, and contain 656 calories in just 100 grams of nuts. This high calorie content is a result of their high levels of monounsaturated fatty acids that have been shown to prevent coronary heart disease. The fat content in 100 grams of nuts is 66.43 grams, ideal for any weight-gain regimen. Raw Brazil nuts spoil quickly, so it is recommended that you buy nuts with shells, store them in a cool dry place and peel them right before you use them in your shakes.
Walnuts
Walnuts contain a high fat and carbohydrate content and have been shown by the National Institutes of Health to help regular consumers gain or maintain weight. With 654 calories and a host of essential minerals per 100 grams, these nuts give a great boost to your shake's energy supply while protecting you from inflammation, neurological disease, cancer and the effects of aging.
References
- National Institutes of Health; Does Regular Walnut Consumption Lead to Weight Gain?; J. Sabate, et al.; November 2005;
- MayoClinic.com; What's a Good Way to Gain Weight If You're Underweight?; Katherine Zeratsky; August 2011
- Nutrition-and-You.com: Macadamia Nut Nutrition Facts
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Medical News Today; Macadamia Nuts Are Heart-Healthy; May 2007
- Nutrition-and-You.com: Pecans Nutrition Facts
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Nutrition-and-You.com: Brazil Nuts Nutrition Facts
- Nutrition-and-You.com: Walnuts Nutrition Facts
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