Although many vegan diets are popular for the weight loss benefits they offer, a vegan diet could be followed to gain weight as well but only if you plan it accordingly. Because you are avoiding animal foods when on a vegan diet, you have to substitute them with high-calorie plant foods to gain weight.
In this article, we list some of the popular vegan foods that help you gain weight.
Avocados are best known for their creamy texture and subtle flavor. They have an excellent nutrient profile. With plenty of heart-healthy fats, avocados are a great choice if you are on a vegan diet and want to gain some weight.
Nuts are loaded with healthy fats, calories, and protein; a nutrient profile that makes them excellent foods for weight gain.
28-gram of walnuts contains 185 calories and 4 grams of protein. Adding enough nuts to your diet can promote healthy weight gain without you having to add animal foods to your diet. Nut butter is also a great option.
A common part of Mediterranean cuisine, tahini made from toasted sesame seeds ground is rich in healthy fats, protein, and calories.
15 grams of tahini has approximately 89 calories and 8 grams of fat. The consistency of tahini is reminiscent of peanut butter.
One of the best ways to acquire some extra calories, vitamins, antioxidants, and minerals, dried fruits is a popular weight gain plant food. There is great diversity in dried fruits and each has unique nutritional profiles.
87 grams of prune has 209 calories while 83 grams of raisins contain 247 calories.
Dried fruits are mostly high in natural sugars and to minimize the potential effects of it on your blood sugar levels, combine dry fruits with a suitable protein source.
Sweet potatoes are a great option to start with if you are planning to gain weight while being on a vegan diet. They are rich in calories, fiber, vitamins, minerals, and antioxidants. 200 grams of sweet potatoes (cooked) contains 180 calories.
Coconut oil is rich in calories and adding them to your foods every day helps to gain weight. 15 mL of coconut oil contains 116 calories and 13.5 grams of fat.
The effect that a vegan diet has on your weight depends on how you plan it. If you want to lose weight, you can choose a vegan diet suitable for that purpose. Instead, if you want to gain weight, you can add high-calorie vegan foods to your diet and see how it goes.