- Legume-based meals are more satiating that meat-based meals and aid in weight loss, suggests a new study.
- Meals consisting of beans and peas reduced the consumption of extra calories by 12%.
Consumption of legumes over meat-based meals can increase fullness and help with weight loss, says a recent study by the University of Copenhagen's Department of Nutrition, Exercise and Sports.
Dietary guidelines have recommended that high protein consumption can help with weight loss and prevent age-related loss of muscle mass.
Consumption of vegetable-based protein from beans and peas and less protein from meat such as pork, veal, and beef is also recommended because meat production is a greater burden on climate than vegetable cultivation.
The study involved 43 young men who were served three different meals which included patties made of either beans/peas or veal/pork. Participants who ate protein-rich meal based on meat and beans and peas consumed 12% fewer calories in their next meal than if they had eaten a meat-based meal.
The findings showed that protein-rich meals based on beans and peas increased satiety more in the participants than protein-rich veal and pork-based meals.
"The protein-rich meal composed of legumes contained significantly more fiber than the protein-rich meal of pork and veal, which probably contributed to the increased feeling of satiety," according to the head researcher, Professor Anne Raben of the University of Copenhagen's Department of Nutrition, Exercise and Sports.
The study also showed that protein-rich meal based on beans and peas was as satiating and tasty as the protein-rich veal and pork-based meals.
"It is somewhat contrary to the widespread belief that one ought to consume a large amount of protein because it increases satiety more. Now, something suggests that one can eat a fiber-rich meal, with less protein, and achieve the same sensation of fullness. While more studies are needed for definitive proof, it appears as if vegetable-based meals - particularly those based on beans and peas - both can serve as a long-term basis for weight loss and as a sustainable eating habit," concludes Professor Raben.
The results are published in the scientific journal Food & Nutrition in the article: Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) - a randomized cross-over meal test study.