Good foods for better learning: The life-long benefits of eating a high-protein breakfast

Breakfast. It’s the most important meal of the day. But do you know why it’s key to overall health?

A well-balanced breakfast helps start your day off on a healthy note and provides the brain with energy. This all-important meal also provides you with many key nutrients essential to good health, such as protein, fibre and essential minerals. But, just how important is it to eat a high-protein breakfast?

In a recent study published in Obesity, A Research Journal, researchers found that eating a high-protein breakfast may increase satiety and reduce food cravings. Researchers used a special imaging device to monitor brain signals associated with food motivation and eating-related reward behaviours in their subjects.

Incorporating a healthy breakfast containing protein-rich foods, such as peanuts and peanut butter, can be a simple strategy for people to stay satisfied for longer, and therefore, be less prone to snacking. People reach for convenient snack foods to satisfy their hunger between meals, but these foods can be high in sugar and fat and add a substantial amount of calories to the diet. The research findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.

And, peanuts and peanut butter are two of the easiest – and tastiest – protein-rich foods to eat in the morning. These popular foods have been a staple in Canadian homes for a very long time. It’s even safe to say Canadians are passionate about peanuts!

In fact, research by Leger Marketing shows that Canadians have a real passion for peanuts and peanut butter. Canadians actually now have more peanut butter in their homes than ever before. Check out the statistics and charts below to see if you’re among the Canadian population who loves peanut products.

  • • One in 10 Canadians are consuming peanuts and one in five are consuming peanut butter daily. The charts below provide an overview of Canadian peanut consumption.
  • • Two thirds of Canadians eat peanut butter at breakfast (65 per cent). This trend has remained consistent since 2008.
  • • Almost half of Canadians will consume peanuts as a snack (46 per cent). Peanuts are consumed most frequently as an evening snack, while peanut butter is generally consumed at breakfast. One in six people eat peanuts in the morning




Including more peanuts and peanut butter in your diet has never been easier. Peanuts, peanut butter and peanut products are all portable, healthy and value-packed. And, who wouldn’t enjoy a spin on the tried-and-true PB&J classic?

  • PB&J for breakfast. What could be better than that? It’ll start your day off with a powerful protein punch!
  • Grill it. For a quick fall comfort breakfast, try grilling your PB&J. The bread gets toasty and the filling gets gooey and warm. Try adding sliced bananas for extra protein. (Source:
  • Ditch the bread. Try preparing a PB&J using rice cakes. It’s a great breakfast option for those who are on-the-go – and it’s gluten-free! (Source:
  • Mix it up. Pancakes are another breakfast favourite. Simply add peanut butter and jelly to your pancake batter and voilà – you’ve got peanut butter and jelly pancakes! (Source:
  • Shake it up. Need a quick breakfast fix in the morning? Try a peanut butter and jelly breakfast shake. It’s a PB&J in a cup! (Source:

Source: Obesity, A Research Journal, May 5, 2011