Want to Feel Satiated after Dinner? Try Beans and Legumes
Key Takeaways:
- Legumes such as beans and peas can make individuals feel more satiated after a meal compared to meat-based meals.
- Consumption of meals made from legumes can aid in weight management as people consumed 12 percent fewer calories at the subsequent meal.
- Protein-rich meals made from legumes have considerably more fiber that potentially results in an increased sense of fullness when compared to a protein-rich pork and veal meal.
- High consumption of protein may not necessarily be the key to satiety – a fiber-rich meal with less protein can create similar feelings of fullness.
- Certain meals rich in vegetables, particularly those featuring beans and peas, can contribute towards weight loss and sustainable eating habits.
Studies have shown that legumes such as beans and peas can make individuals feel more satiated after a meal compared to meat. A particular study involved 43 men who were provided with various protein-rich meals featuring patties made from either beans and peas or veal and pork.
Incorporating plant-based proteins
Surprisingly, those who consumed the vegetable patties reported feeling more full than those who had the meat-based patties. Furthermore, they consumed 12 percent fewer calories at the following meal. This suggests that patties made from legumes like beans and peas might aid in weight management, according to the researchers.
The role of fiber
The lead investigator, Anne Raben, highlighted, “The meal rich in protein and made from legumes had considerably more fiber than the protein-rich pork and veal meal, probably resulting in an increased sense of fullness.”
The power of vegetables
Contrary to popular belief that high consumption of protein is necessary for satiety, this study suggests that a fiber-rich meal with less protein can create similar feelings of fullness. However, Raben emphasizes the need for further studies for decisive evidence.
Despite the preliminary nature of the findings, it appears that meals rich in vegetables – especially those featuring beans and peas – can serve as foundations for not only weight loss but also sustainable eating habits, concluded Raben. This research was featured in a recent article in the Food & Nutrition journal.
More insights
The U.S. Department of Agriculture provides further information on protein sources for vegetarians. Familiarizing ourselves with diverse protein sources can contribute to a more balanced, satisfying, and healthful diet.
