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Pea and bean are more satiating than meat

According to a study by researchers at the University of Copenhagen, pea and bean help keep you feeling full longer than pork or veal dishes. The results suggest that eating legumes may help with weight loss.

Nutritionists encourage you to eat plenty of protein. This is supposed to help lose weight and also prevent age-related loss of muscle mass. Due to the high environmental burden, it is recommended to consume more protein from plant sources (beans, peas) and less protein from meat (pork, veal and beef). Unfortunately, there is still little information about the effect of plant protein on satisfying human hunger, as well as the effect on the process of losing weight and keeping weight at a constant level.

Danish specialists conducted an experiment in which 43 young men participated. The participants of the study were served three different meals, where the key ingredients were peas and beans and veal and pork. The experiment showed that the study participants who ate a dish rich in plant-based proteins consumed 12 percent fewer calories in the next meal than if they had eaten a meat-based meal. The study found that meals rich in plant protein (beans and peas) increased participants’ feelings of satiety much more than meals based on animal protein (veal and pork).

According to the Danish researchers, meals rich in plant-based protein contained significantly more fiber than protein-laden pork and veal dishes. And this was probably the reason for the greater feeling of satiety.

The experiment also showed that a meal low in protein from legumes was just as filling and tasty as a high-protein meat dish.

According to the researchers, this somewhat contradicts the common belief that you should consume high amounts of protein because it gives you a greater feeling of satiety.

The results of the experiment conducted show that you can get the same satiety effect by eating a meal rich in fiber but with less protein.

Eating plant-based meals – especially those based on peas and beans, can serve as the basis of a diet that leads to long-term weight loss. However, there is still a need for more research on this topic.

These findings are described in the article entitled „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” published in the journal: Food & Nutrition Research, 19.10.2016; (Authors: Kristensen M.D., Bendsen N.T., Christensen S.M., Astrup A., Raben A.) DOI: Translation was done with the assistance of DeepL translator.