- Protein-heavy meals are touted as filling and healthy options for weight loss
- But Danish researchers have found people who eat vegetarian meals, heavier in fiber, stay fuller for longer
- The small study has been hailed as support for reduction in meat consumption
Mia De Graaf For Dailymail.com
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Legumes like beans and peas are the best way to stave off hunger pains, a study claims.
Scientists fed a group of men either fiber-rich vegetarian patties or protein-heavy veal and pork patties.
They found those who ate legumes at 12 percent fewer calories at their next meal.
It was a surprise given the widely-accepted idea that protein is more filling than fiber, and the current diet fad of loading up on protein to help weight loss.
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Go veggie! Danish researchers have found people who ate vegetarian meals of beans and peas – that were heavier in fiber than protein – stayed fuller for longer
‘It is somewhat contrary to the widespread belief that one ought to consume a large amount of protein because it increases satiety more,’ lead research Professor Anne Raben of the University of Copenhagen’s Department of Nutrition, Exercise and Sports, said.
‘Now, something suggests that one can eat a fiber-rich meal, with less protein, and achieve the same sensation of fullness.
‘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.’
The study is one of the first to compare how meat and legumes affect our hunger levels.
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As a result, there has been scarce scientific evidence to support claims that vegetables help maintain weight loss.
In the study, 43 young men were served three different meals, mainly consisting of patties.
Some had patties filled with beans and peas, others with veal and pork.
When participants ate a protein-rich meal based on beans and peas, they consumed 12 percent fewer calories in their next meal than if they had eaten a meat-based meal.
The authors added that their study provides welcome evidence to support a vegetable-based diet, given that meat production is a far greater burden on our climate than vegetable cultivation.
‘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’, concludes Professor Raben.
The results are published in the scientific journal Food Nutrition.
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