Drop meat! Eat beans, peas to lose weight
A team of researchers has found that meals rich in protein sources like beans, peas are more satiating than pork and veal-based meals thereby implying that sustainable eating may be helpful in losing weight.
The findings, published in the scientific journal Food & Nutrition, indicated that when participants ate a protein-rich meal based on beans and peas, they consumed 12 percent fewer calories in their next meal than a meat-based meal.
Numerous modern dietary recommendations encourage high protein consumption to help with weight loss or prevent the age-related loss of muscle mass.
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
“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,” said head researcher Anne Raben from the University of Copenhagen’s Department of Nutrition, Exercise and Sports in Denmark.
“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,” he added.
In the study, 43 young men were served with three different meals in which patties — consisting of either beans/peas or veal/pork — were a key element.
The study 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.
“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,” Raben explained.