How Eating Legumes Could Help You Lose Weight

A new study revealed that eating legumes, such as beans and peas, could help people lose weight by making them feel full.

The study, published in the journal Food & Nutrition, showed that protein-rich meals based on beans and peas are more satiating than protein-rich veal- and pork-based meals.

"It is somewhat contrary to the widespread belief that one ought to consume a large amount of protein because it increases satiety more," explained Anne Raben, a professor at the University of Copenhagen's Department of Nutrition, Exercise and Sports and lead author of the study, in a press release. "Now, something suggests that one can eat a fiber-rich meal, with less protein, and achieve the same sensation of fullness."

For the study, the researchers conducted a randomized, double-blind, placebo-controlled, three-way, cross-over meal test involving 43 healthy, normal-weight, young men. The three different meals served to the participants have patties as the key element. The patties came in three types: high protein based on veal and pork meat, high protein based on beans and peas and low protein based on beans and peas.

The researchers observed that the high protein based on beans and peas increased the satiety of the participants than the protein-rich veal and pork based meals, making the protein rich legumes based eaters to eat 12 percent less calories in their next meal. Surprisingly, the researchers also found that the low protein meal based on beans and peas was as satiating and tasty as the protein-rich veal and pork based meals.

The increased feeling of satiety felt by the high protein meal based on beans and peas is attributed to its high fiber content. Researchers noted that legumes contain significantly higher amount of fibers than veal and pork meats.

With their findings, the researchers suggests that a vegetable-based meals could serve as long-term basis for sustainable eating habit and may even help in losing and maintaining weight.