Study Suggests Legume-Based Meals May be More Satisfying Than Meat
Legumes are a dry fruit that grows in a shell or pod, such as beans, peas, or peanuts. A recent study suggests that legume-based meals may be more satiating than pork and veal-based meals.
Participants in the study included 43 young men who were given were three different meals that included on of the following:
- A patty made of high-protein beans and peas (19 E% protein, 53 E% carbohydrate, 25 g fiber/100 g);
- A patty made of low-protein beans and peas (9 E% protein, 62 E% carbohydrate, 10 g fiber/100 g);
- A patty made of veal and pork (19 E% protein, 53 E% carbohydrate, 6 g fiber/100 g).
The researchers measured subjective appetite sensations before the meal and every half hour after the meal for three hours.
At the conclusion of the study, the researchers found that the high-protein legume group had a lower composite appetite score, decreased hunger, lower prospective food consumption, and a higher fullness compared with the high-protein meat group and the low-protein legume group. They also noted higher satiety in the high-protein legume group. Finally, the high-protein legume group consumed 12% - 13% fewer calories at their next meal, when compared with the other two groups.
Researchers from the University of Copenhagen conducted the study. It was published on October 19, 2016, in Food & Nutrition Research.
If you want to add more legumes to your diet, try substituting them for meat once a week, as they’re a great source of healthy protein. Previous studies suggest that legumes may help with balancing blood sugar, lowering cholesterol, managing weight, and protecting against heart disease.