12 January 2017

Beans and peas can help you eat fewer calories

Want to leave the dinner table feeling satisfied? A Danish study found that foods like beans and peas can make you feel fuller than meat.

Legumes such as beans and peas make people feel fuller after a meal than meat, a small study shows.

The study included 43 men who were served three different protein-rich meals in which patties made of beans and peas or veal and pork were a centrepiece.

Not only were the vegetable patties more filling than the meat, the men ate 12 percent fewer calories at their next meal. That suggests that beans/peas patties may help with weight control, according to the researchers at the University of Copenhagen in Denmark.

Read: Maintain your weight with fruit and veg

"The protein-rich meal composed of legumes contained significantly more fibre than the protein-rich meal of pork and veal, which probably contributed to the increased feeling of satiety," lead researcher Anne Raben said in a university news release.

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 fibre-rich meal, with less protein, and achieve the same sensation of fullness," said Raben, a professor in the Department of Nutrition, Exercise and Sports.

Read: Eating more fibre helps people lose weight

"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 recently in the journal Food & Nutrition.

Read More:

Fibre intake early in life can lower breast cancer risk

Focus on eating more heart-healthy foods rather than cutting out unhealthy ones

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