Want to Feel Full After Dinner? Eat THISIf you want to feel full when dinner is over, make sure there are legumes, such as beans and peas, on your plate. Danish researchers have concluded that beans satiate far better than meat.
The study: Led by Anne Raben, a professor in the department of nutrition, exercise and sports at the University of Copenhagen in Denmark, the team recruited 43 men and served them three different protein-rich meals where the centerpiece was a patty made of beans and peas or veal or pork.
The results: The vegetable patties were so much more filling than either of the meat patties that the men who ate them consumed 12 percent fewer calories at their next meal, suggesting that legumes may help with weight loss.
Why? The protein-rich meal composed of legumes contained significantly more fiber than the equally protein-rich meal of pork and veal and that is likely what contributed to the increased feeling of satiety.
The findings are "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," explained Raben in a university news release. "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," she concluded.
The study was published in the journal Food & Nutrition.