A peer-reviewed study in the Journal of Food Science challenges the myth that meat is the most satiating food. Excellent news for vegetarians: bean-based meals—legumes rich in plant protein—deliver satiety comparable to beef dishes packed with animal protein, per the researchers.
In this two-day experiment, 28 participants tested beef patties versus bean patties. Both were identical in weight, fat, and calories. The differences lay in protein and fiber: beef patties had 26 grams of protein and 3 grams of fiber, while bean patties provided 17 grams of protein and 12 grams of fiber.
Results? Participants reported equal satiety three hours after eating either meal. The study's key takeaway: "high-fiber vegetable protein can provide appetite regulation similar to animal protein." For more on filling, low-calorie options, read our article 10 satiating (and low-calorie) foods.
