Faculty of Science - University of Copenhagen
Meals based on legumes such as beans and peas are more satiating
than pork and veal-based meals according to a recent study by the University of
Copenhagen's Department of Nutrition, Excercise and Sports. Results suggest
that sustainable eating may also help with weight loss.
Numerous modern dietary recommendations encourage high protein
consumption to help with weight loss or prevent the age-related loss of muscle
mass.
Furthermore, consuming more vegetable-based protein from beans and peas,
and less protein from meats such as pork, veal and beef, is recommended because
meat production is a far greater burden on our climate than vegetable
cultivation.
Until now, we haven't known very much about how legumes like beans
and peas stack up against meat in satiating hunger. As a result, little has
been known about the impact of vegetables and the possibility of them
catalyzing or maintaining weight loss.
The recent study 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.
In the study, 43 young men were served
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," according to
the head researcher, Professor Anne Raben of the University of Copenhagen's
Department of Nutrition, Exercise and Sports.
Sustainable eating can help
weight loss
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. 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
& Nutritionin the article: 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.
