Protein helps you feel full for longer, which is why those looking to shed some pounds often up their protein intake. In addition to being the hardest macronutrient to be stored as body fat (when compared with carbohydrates and fats), protein takes longer to digest. The result? You won’t be craving a snack in between meals or over-indulge at your next main meal. According to a 2014 study published in the Nutrition Journal, consuming high-protein snacks like yogurt can help with appetite control and satiety. This is when compared with high-fat snacks.
The same is also what happens to your appetite with peanut butter, thanks to the sandwich spread’s fiber and healthy fat content. You can get as much as 1.6 grams of fiber from two tablespoons of smooth peanut butter and 16.4 grams of fat (via the U.S. Department of Agriculture), most of which is what is known as healthy fats – monounsaturated and polyunsaturated. It also contains low levels of saturated fat. Fiber and fat also take a long time to digest. As explained by gastroenterologist Dr. Christine Lee (via Cleveland Clinic), “The denser the food, meaning the more protein or fat it has, the longer it takes to digest.”
Satiation benefits aside, something else happens to your body when these two foods are combined.