Legumes Increase Satiety and Weight Loss Over Meat

12 Dec 2016 --- Eating legumes such as beans and peas could keep people fuller for longer, compared with eating pork and veal based meals, according to a recent study by the University of Copenhagen's Department of Nutrition, Exercise and Sports. The study also suggests that eating more legumes over meat could also help with weight loss.

The research is the first look at how legumes like beans and peas stack up against meat in satiating hunger and weight loss, and demonstrated that protein-rich meals based on beans and peas increased satiety more in the study participants than protein-rich veal and pork-based meals.

The researchers served 43 men three different meals in which patties - consisting of either beans/peas or veal/pork - were a key element. The study also demonstrated that when participants ate a protein-rich meal based on beans and peas, they consumed 12% fewer calories in their next meal than if they had eaten a meat-based meal.

“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,” says to the head researcher, Professor Anne Raben of the University of Copenhagen's Department of Nutrition, Exercise and Sports.

Most interestingly, the study also demonstrated that a less 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,” says Professor Raben.

“While more studies are needed for a 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", he concludes.

The study comes at a time when numerous dietary recommendations are encouraging high protein consumption to help with weight loss or prevent the age-related loss of muscle mass. Additionally, consuming more vegetable-based protein from beans and peas, and less protein from meats such as pork, veal and beef, is recommended due to meat productions burden on our climate than vegetable cultivation.