Can a High Fiber Bean-Based Meal Offer the Same Fullness as a High Protein Beef Meal?
A high-fiber bean-based meal offers the same satiety as a high-protein beef-based meal, according to a recent study.
Plant-based meal options containing whole grains, legumes, and vegetables are becoming more popular as individuals explore meat-free options to manage and maintain weight while still feeling satisfied.
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In order to compare the effects on appetite and energy intake associated with a high-protein meal compared and a moderate-protein, high-fiber meal, researchers conducted a study of 28 adults randomized between either a “meatloaf” made of beef or beans. The beef meal contained 26 g of protein and 3 g of fiber, and the bean meal contained 17 g of protein and 12 g of fiber.
Researchers used visual analogue scales to assess hunger, satiety, fullness, and prospective food intake.
Over 3 hours, no differences between appetite rating, food intake at the subsequent meal were observed between the 2 meals, although participants who consumed the bean meal reported a higher level of gastrointestinal discomfort associated with gas and bloating.
The researchers attribute the similarities between the 2 meals to the combination of protein, the most satiating macronutrient, and fiber, the second most satiating macronutrient in the bean-based diet that could create “a dual mechanistic action that may put forth greater satiety impact than either on their own.”
—Michael Potts
Reference:
Bonnema AL, Altschwager D, Thomas W, Slavin JL. The effects of a beef-based meal compared to a calorie matched bean-based meal on appetite and food intake. Journal of Food Science. 2015;80(9)2088–2093.