The study seems to point toward the fiber and protein content in peanut butter, both of which can help you feel full for longer, per The Peanut Institute. The healthy fats in peanut butter can have the same effect. Just two tablespoons of peanut butter, or 36 grams of the stuff, has 7.1 grams of protein and 1.6 grams of total dietary fiber. Fiber is also related to all the good that happens to your gut health when you eat lots of peanut butter. 

In addition to improving digestion, fiber adds bulk to the food in your digestive system, which is another reason why you won’t get hungry soon after a peanut butter-on-toast breakfast. Getting enough fiber and protein in the morning is one of the most important tips if you’re trying to watch your blood sugar levels or lose weight. You will start the day off with a nourishing meal and won’t be tempted to snack on other stuff throughout the day. Minimizing cravings can help you stay consistent when it comes to eating healthy. 

Natural peanut butter’s low glycemic index also helps when it comes to keeping cravings at bay. When you start the day off with higher-GI foods like instant oatmeal, cornflakes, or white bread, you will invariably experience a sugar crash that will not only leave you feeling tired but also craving unhealthy treats.