Calorie-dense yet nutrient-rich, figs have been used for centuries to promote strength and fertility. Their unique nutritional profile makes them an excellent choice for people aiming to put on pounds in a nourishing way.
In this comprehensive guide, we'll explore how incorporating figs into your diet can be an asset for weight gain goals. From their macro and micronutrients to their potential medicinal effects, figs are a whole food worth considering.
Figs Benefits For Weight Gain
- High in Calories: Figs are dense in calories, providing around 80-100 calories per 3-4 figs, making them an excellent energy-dense food for weight gain.
- Rich in Carbohydrates: Figs are primarily composed of carbohydrates, which are essential for energy production and weight gain.
- Good Source of Dietary Fiber: Despite being high in carbs, figs also contain soluble and insoluble fiber, which can aid digestion and nutrient absorption.
- Contain Protein: Figs provide a small amount of plant-based protein, which can contribute to muscle growth and repair.
- Provide Vitamins and Minerals: Figs are rich in vitamins like B6, K, and minerals like potassium, manganese, and copper, essential for overall health.
- Easy to Incorporate: Figs can be eaten fresh, dried, or added to various dishes, making it convenient to include them in a weight gain diet plan.
The Nutrient Profile of Figs
Figs are low in saturated fat yet provide a concentrated source of calories, carbs, fiber and various essential vitamins and minerals. Here's a breakdown of the key nutrients in just 1 cup (144g) of raw figs:- Calories: 186
- Carbs: 50g
- Fiber: 7g
- Protein: 2g
- Vitamin B6: 19% DV
- Copper: 23% DV
- Manganese: 16% DV
- Magnesium: 13% DV
- Potassium: 12% DV
- Thiamine: 11% DV
Healthy, Complex Carbs for Energy
The high carb content of figs makes them an excellent energy source, especially for those aiming to gain weight through increased calorie intake.With 50g of complex carbohydrates in just one cup, figs provide ample fuel for both physical and mental activity. Complex carbs are digested more slowly than simple carbs, leading to prolonged energy release over time.
Additionally, the rich fiber content in figs contributes to that feeling of fullness and satiety, which can help discourage overeating and unhealthy snacking between meals.
Ample Calories for Weight Gain
At nearly 200 calories per cup, figs offer one of the most concentrated calorie sources of all fruits and vegetables. Packing that energy punch into such a portable, naturally sweet package makes figs an ideal snacking companion for those aiming to increase calorie intake.Dried figs are even higher in calories, with just 1/3 cup providing nearly 250 calories. The drying process removes moisture but concentrates sugars, minerals and fiber. Paired with a source of protein like yogurt or nuts, dried figs can become an incredibly effective compact calorie bomb.
High in Bone-Boosting Minerals
Gaining muscle and weight puts additional demands on our skeletal structure, which is where the mineral content of figs becomes so valuable. Figs are particularly rich in bone-supporting macrominerals like:- Magnesium
- Manganese
- Copper
The manganese in figs helps activate enzymes responsible for building bone cartilage and connective tissue. Together, these minerals promote strong, resilient bones capable of handling the demands of increased weight loads.
Full of Energy-Boosting Vitamins
Beyond carbs and minerals, figs contain vitamins that are crucial for transforming the food you eat into usable energy and muscle:- Vitamin B6 aids protein and carb metabolism
- Folate is involved in energy production from amino acids
- Thiamine activates enzymes required for cellular energy
Rich in Antioxidants
Despite being energy-dense, figs also deliver a wide range of antioxidants like vitamin C, polyphenols and flavonoids that may provide health benefits beyond just weight gain.While not necessarily linked directly to gaining weight, these antioxidants do protect cells from oxidative stress and inflammation that can hinder your fitness progress. Some preliminary research even suggests fig antioxidants may:
- Improve insulin sensitivity
- Relax blood vessels
- Reduce LDL cholesterol
Fiber to Ease Digestive Issues
One of the biggest challenges of significantly increasing food intake for weight gain is digestive discomfort like gas, bloating and constipation. The high fiber content of figs can help ease these issues.A single cup of fresh figs provides 7g of fiber - almost 30% of the recommended daily intake. This combination of soluble and insoluble fiber helps improve stool consistency and promotes regularity, relieving constipation.
Fiber also feeds the beneficial gut bacteria of the microbiome, supporting healthy digestion, immune function and even nutrient absorption. For those looking to gain weight through increased food intake, fiber becomes even more crucial.
Potential Medical Benefits of Figs
Beyond macronutrients, scientific evidence suggests some intriguing potential benefits of eating figs as part of your weight gain diet:- Improved insulin sensitivity: Studies demonstrate fig polyphenols like psoralens may enhance insulin sensitivity and glucose control.
- Cholesterol reduction: Figs contain pectin, a soluble fiber linked to lower total and LDL cholesterol levels.
- Blood pressure support: Potassium and antioxidant compounds in figs may help stabilize blood pressure.
- Anti-inflammatory properties: Anti-inflammatory effects of fig chemicals like benzaldehyde may ease inflammatory conditions.
- Healthier body composition: Animal trials hint at less abdominal fat accumulation when figs are incorporated into a high-calorie diet.
How to Enjoy Figs for Weight Gain
Thanks to their versatility, figs can be seamlessly incorporated into virtually any meal or snack to help increase your daily calorie intake:- Bake figs into high-calorie protein muffins or breads
- Chop and mix dried figs into homemade granola or trail mixes
- Blend fresh or dried figs into nutrient-dense smoothies
- Top figs on a bowl of high-protein oatmeal with nuts and nut butter
- Make a fresh fig jam or spread to enjoy with crackers or toast
- Sauté figs with onions and toss with pasta or pizza
- Pan fry figs in olive oil and serve with yogurt or ice cream
The key when gaining weight is to pair figs with sources of lean protein like Greek yogurt, eggs, milk or nut butters. Combining the carbs of figs with protein encourages greater muscle growth while minimizing fat accumulation as you increase calories.
Choosing and Storing Figs
Fresh figs are highly perishable, so choose plump, soft specimens without any bruising or cuts. For best quality and longevity, enjoy fresh figs within 2-3 days of purchase.Dried figs offer a longer shelf life and retain all the nutrient density while keeping calories highly concentrated. Look for no preservatives or added sugars, just 100% dried figs.
Once at home, fresh figs will stay fresh longer when stored in the refrigerator. Try to consume dried figs within a few months.
The Bottom Line
Offering a potent source of energy-dense carbs, hunger-satisfying fiber and a constellation of muscle-building minerals, figs are an ideal superfood for safely gaining weight in a healthy, nourishing way.
Whether you blend them into smoothies, bake them into snacks or enjoy them fresh from the stems, figs give you a portable way to sneak in additional calories while also benefiting from their antioxidants and potential therapeutic effects.
Just be sure to incorporate figs as part of an overall balanced diet with sufficient protein for muscle growth. By combining the natural power of figs with exercise, you'll be able to gain pounds of lean mass through quality calorie sources.
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