Is Panjeeri Good for Weight Gain? A Nutritionist’s Perspective
- Desi Panjeeri Team
- Sep 12
- 4 min read
Panjeeri, a traditional South Asian delicacy, is often celebrated not only for its taste but also for its health benefits. This wholesome mixture of roasted flour, ghee, nuts, seeds, and spices has long been used as a nutritious supplement for postpartum recovery, winter nourishment, and as an energy booster for children and adults alike. But one question frequently arises: Is panjeeri good for weight gain?
As more people look for natural and nutrient-rich ways to manage their weight, panjeeri has caught attention as a possible solution. Let’s explore this from a nutritionist’s perspective to understand whether panjeeri truly supports healthy weight gain, and if so, how to incorporate it wisely into your diet.
Understanding Panjeeri’s Nutritional Profile
The benefits of panjeeri for weight gain lie in its calorie-dense and nutrient-rich composition. Key ingredients include:
Wholemeal flour or semolina: Provides complex carbohydrates for sustained energy.
Ghee (clarified butter): A healthy fat that adds richness and high calorie content.
Nuts and seeds (almonds, cashews, walnuts, melon seeds): Rich in protein, healthy fats, vitamins, and minerals.
Dried fruits (raisins, dates, figs): Natural sugars and fibre for energy and digestion.
Spices (cardamom, turmeric, fennel): Aid digestion and boost metabolism.
A single serving (2–3 tablespoons) can contain anywhere from 150–250 calories, depending on the recipe. For those aiming to gain weight, this makes panjeeri a calorie-dense food option that provides energy and nutrition without requiring a large portion size.
Why Panjeeri Supports Weight Gain
1. High-Calorie Content
The blend of ghee, flour, nuts, and sugar provides concentrated calories. For someone struggling to eat large meals, panjeeri offers a convenient way to increase calorie intake in smaller portions.
2. Rich in Healthy Fats
Ghee and nuts are sources of monounsaturated and polyunsaturated fats, which not only support weight gain but also improve cardiovascular health when consumed in moderation.
3. Muscle Support Through Protein
Nuts, seeds, and sometimes added ingredients like sattu (roasted chickpea flour) or protein powder boost the protein content, supporting muscle development and repair alongside weight gain.
4. Digestive Support
Unlike many processed high-calorie foods, panjeeri includes fibre and digestion-friendly spices, helping the body absorb nutrients effectively. This ensures that the weight gained is healthier and not just stored fat.
A Balanced Approach: Healthy Weight Gain vs Unhealthy Weight Gain
While panjeeri can certainly help increase weight, it is important to differentiate between healthy weight gain (increased lean mass and healthy fat stores) and unhealthy weight gain (excess fat leading to metabolic issues).
Healthy weight gain: Panjeeri, when consumed in controlled portions and paired with a balanced diet and exercise, can help add weight in a nourishing way.
Unhealthy weight gain: Overeating panjeeri, especially recipes with excessive sugar and ghee, can lead to fat accumulation, sluggishness, and increased risk of lifestyle diseases.
Nutritionists recommend using panjeeri as a supplement to meals, not as a replacement, ensuring that it complements other whole foods like fresh fruits, vegetables, lean proteins, and whole grains.
How to Incorporate Panjeeri for Weight Gain
1. As a Snack Between Meals
A tablespoon or two of panjeeri mid-morning or mid-afternoon is a simple way to increase calorie intake without spoiling your appetite for main meals.
2. In Warm Milk
Mixing a spoon of panjeeri into a glass of warm milk makes a comforting and calorie-rich drink that also aids digestion. This is especially popular in winter.
3. Post-Workout Energy Boost
For those trying to build muscle, consuming panjeeri after exercise provides a mix of carbohydrates, protein, and fats to replenish energy stores and support recovery.
4. Bedtime Nourishment
Having a small portion at night provides slow-release energy, which can help with overnight repair and weight gain goals.
Portion Control: How Much Is Enough?
From a nutritionist’s perspective, moderation is key. Depending on your daily calorie needs, 2–4 tablespoons of panjeeri per day is sufficient for most adults aiming for gradual weight gain. Consuming more than this may tip the balance towards excessive fat gain, especially if paired with a sedentary lifestyle.
Who Should Be Cautious?
While panjeeri has clear benefits, it may not be suitable for everyone in unlimited amounts.
Individuals with high cholesterol or heart conditions: Large amounts of ghee may not be advisable.
People with diabetes: Recipes containing refined sugar can spike blood sugar levels. Opt for jaggery or natural sweeteners instead.
Those prone to digestive issues: Overeating panjeeri can cause bloating due to its richness.
In such cases, modifications like reducing sugar, using less ghee, or adding more seeds and fibre can make panjeeri a healthier option.
Variations of Panjeeri for Weight Gain
Different types of panjeeri can be tailored to weight gain goals:
Wholemeal Panjeeri: High in fibre and energy, ideal for steady weight gain.
Semolina Panjeeri: Lighter, easy to digest, suitable for children and those with sensitive stomachs.
Sattu Panjeeri: Protein-rich, great for muscle gain.
Custom/Protein Panjeeri: Can include whey protein or nut butters for targeted weight gain.
Expert Nutritionist Tips
Pair panjeeri with exercise: To ensure the extra calories contribute to lean mass rather than fat storage.
Choose natural sweeteners: Jaggery or dates are better alternatives to refined sugar.
Customise for your needs: Add extra nuts for more protein, or reduce ghee if you’re concerned about cholesterol.
Avoid overeating: Balance panjeeri with fresh fruits, vegetables, and lean proteins.
Final Thoughts
From a nutritionist’s perspective, panjeeri can be an excellent aid for healthy weight gain when consumed in moderation and as part of a balanced lifestyle. Its high calorie, nutrient-dense composition makes it a far better alternative to processed snacks and fast food for those looking to increase their weight.
However, like any food, the benefits depend on how you consume it. Too much panjeeri, especially varieties high in sugar and ghee, can tip the scale towards unhealthy weight gain. The key is moderation, customisation, and balance.
If your goal is to gain weight in a nourishing and sustainable way, incorporating panjeeri alongside regular meals, physical activity, and mindful eating habits can help you achieve results while supporting overall well-being.
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