The next time someone tells you that a plate of legumes "is only a side dish" or that it is not very filling, you will know what to answer. In fact, a new study has highlighted the nutritional and satiating properties of legumes compared to meat.
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Next time someone will tell you that a plate of legumes "It is only a side dish" or that it is not very satiating, you will know what to answer. In fact, a new study has highlighted the nutritional and satiating properties of legumes compared to meat.
Lo study in question, recently published in the Journal Of Food Science, observed the effects on appetite and food intake of two different dishes, one based on steak and one based on legumes, with the same calories.
Consuming a dish of legumes, for example of beans, instead of a meat dish can be equally nutritious and satisfying. Researchers from the University of Minnesota served the study participants two different meals on two different days. The first was a meatloaf made from beef, the second was a meatloaf of legumes.
The two dishes were compared for weight, calories and fat content. The beef meatloaf contained 26 grams of protein and 3 grams of fiber per serving, while the Meatloaf of legumes contained 17 grams of protein and 12 grams of fiber.
Three hours after the meal, the participants reported the same feeling of satiety for both dishes. Therefore, the meatloaf of legumes was not perceived as a lighter or less filling dish than the beef meatloaf, as perhaps one would have expected.
This study, albeit small, can contribute to dispel the myth that vegetarians and vegans do not get enough protein in their diets. In fact, both vegetarians and vegans can eat well and completely, to their fill and reaping health benefits.
For example, the legume meatloaf in this study contained many more fibers compared to meat loaf. Fibers are essential to our body for the elimination of toxins and consequently for maintaining good health.
Photo source: European Institute of Oncology
Fiber is praised for its ability to foster a sense of satiety and for helping to maintain a balanced weight. If you want to enrich your diet with fiber, choose whole grains (which combined with legumes allow our body to have complete proteins available), legumes, vegetables and fruit. Legumes are not the poor man's meat, they are the flesh of health.
Marta Albè
Photo source: Medical Daily
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