The Peanut Butter Problem

As you’re reading this, chances are this isn’t your first bulk. And if it is, odds are it hasn’t gone perfectly — maybe you didn’t gain enough weight, maybe you gained too much fat, or maybe you just felt terrible along the way.

Most of the time, it all comes down to one main factor: the wrong choice of foods.

So far in the Holy Bulk, we’ve focused on the best foods to build lean mass — the ones that digest easily, support hormones, and help you grow without fat. But sometimes, it’s just as useful to highlight the worst ones.

Not the obvious culprits like fast food, chips, or soda. I’m talking about the so-called “healthy bulking foods” that sneak their way into fitness culture and silently sabotage your progress.

And this week’s offender?
Peanut butter.

Why People Love Peanut Butter

Peanut butter is worshipped in bodybuilding circles — it’s often labeled as a “clean” fat source that’s high in protein, satisfying, and budget-friendly.

But those claims are half-truths. In reality, peanut butter is a cheat food disguised as health food.

Let’s break it down.

🧬 Why Peanut Butter Isn’t Ideal for Bulking

1. Poor protein quality
Peanut butter does contain protein, but not much. Most of its calories come from fat, not protein — and it’s low in essential amino acids like methionine and lysine, which limits muscle protein synthesis.

2. Inflammatory fat profile
Over 30–35% of the fat in regular peanut butter is omega-6 polyunsaturated fat (PUFA) — the kind that promotes inflammation when consumed in excess. Chronic inflammation disrupts recovery, reduces insulin sensitivity, and can make you more prone to gaining fat.

3. Anti-nutrients and digestion issues
Despite its name, peanuts aren’t nuts — they’re legumes. Like beans, they contain phytic acid and lectins that can bind to minerals and irritate the gut lining. Some studies even show that peanut agglutinin (PNA) can attach to insulin receptors, potentially impairing nutrient signaling and muscle growth when eaten in high amounts.

4. Mold and mycotoxins
Peanuts are one of the most mold-prone crops in the world. When stored in warm, humid environments, they can harbor aflatoxins, a type of mycotoxin linked to liver stress and systemic inflammation. Even small exposures can add up over time if peanut butter is eaten daily.

⚖️ “But It’s Fine in Moderation, Right?”

Yes — dose always matters. A small serving here and there won’t ruin your progress.
But when you start adding 2–3 spoonfuls daily “for extra calories,” you might actually be:

• Increasing systemic inflammation

• Blunting muscle-building signals

• Slowing digestion

• Encouraging fat storage over lean gains

Even the powdered versions (like PB2) aren’t ideal — they might be lower in fat, but they often contain binders, artificial sweeteners, or flavoring agents that bring their own issues.

✅ The Holy Bulk Alternative

If you really want peanut butter in your diet, here’s the least harmful way to go about it:

• Choose Organic, 100% Hi-Oleic Peanut Butter.

  • Organic: reduces risk of mold and pesticide residues.

  • Hi-Oleic: higher in monounsaturated (anti-inflammatory) fats, lower in omega-6.

  • 100% peanuts (and salt only): no added seed oils or emulsifiers.

Want to make it even better?
Mix one tablespoon of hi-oleic peanut butter with coconut oil and cacao powder.
It tastes amazing — and if you freeze it, it turns into little chocolate fat cubes. Perfect as a treat or calorie booster that doesn’t wreck your metabolism.

In short: peanut butter isn’t evil, but it’s far from the “superfood” it’s marketed as. For lean, inflammation-free gains, it’s better left as a rare indulgence — not a daily staple.

Until next time,
Sainté