Vitality

Vegetarian Foods That Make You Feel Full: Peas And Beans Are More Satisfying Than Meat

Nothing's heartier than a chunky beef stew, right? A new study by the University of Copenhagen's Department of Nutrition, Exercise and Sports found that meals based on legumes, like beans and peas, are actually more satisfying than pork and veal-based meals, and make people feel more full. 

Researchers also found that participants who ate a high-protein meal featuring beans and peas consumed 12 percent fewer calories in their next meal than if they'd chosen the meat. 

Read: 6 Healthy Food Trends To Try In 2017: Chia Seeds, Cauliflower Rice, Sprouted Seeds, Protein Alternatives, And More

Researchers examined 43 young men who were served three different meals consisting of various patties, which were either made of beans and peas or veal and pork.

peas Think that pork will fill you up more than peas? Think again. Photo courtesy of Pixabay

"It is somewhat contrary to the widespread belief that one ought to consume a large amount of protein because it increases satiety more,” said head researcher Professor Anne Raben, according to a press release from the University of Copenhagen.

“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 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," concluded Raben.

Read: What Is 'Clean' Eating? 33 Healthy Foods For Weight Loss

It takes far fewer resources — land, water, fuel and fertilizer — to produce a pound of kidney beans than a pound of beef, according to a recent report from the Journal of the Academy of Nutrition and Dietetics (AND), Medical Daily previously reported.

Additionally, according to the press release from the University of Copenhagen, eating high amounts of protein also helps with weight loss and helps prevent the age-related loss of muscle mass.

Source: Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. 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. Food & Nutrition. 2016.

See Also:

8 Great Reasons That Vegetarian Diets Benefit Your Health (And The Planet)

Vegetarian Diet Benefits: What Happens When You Quit Eating Meat?

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