Study: Protein From Legumes More Satiating Than Meat

New research showed that vegetable protein sources are capable of regulating appetite and have higher satisfaction ratings compared to meat protein sources. The study is the first to use real meals, as opposed to supplements, to compare the satiety of meat and vegetable protein sources.

Researchers created a randomized, double-blind, placebo-controlled, 3-way, cross-over meal test to compare high protein meat, veal and pork, to high protein vegetables, beans and peas, and low protein vegetables, legumes. The study included 43 healthy, normal-weight men between the ages of 18 and 40 years old. The appetites of participants, the palatability of the meal, and energy intake were measured before and after each test meal.

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Researchers concluded that vegetable-based meals ranked higher in palpability, energy intake, and satiation then animal-based meals. A vegetable-based meal with low protein content was more satiating and palatable compared to a high protein animal-based meal demonstrating that a vegetable-based diet does regulate appetite and may be beneficial for weight loss.

“Interestingly, a vegetable-based meal with low protein content was as satiating and palatable as an animal-based meal with high protein content,” the researchers concluded.

—Melissa Weiss

Reference:

Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. 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 online October 16, 2016]. Food & Nutrition Research. doi:dx.doi.org/10.3402/fnr.v60.32634