If you are looking for a tasty, healthy, and highly effective way to quiet your hunger and eat less—look to beans. In a placebo-controlled clinical trial that pitted bean-based meals head to head with meat-based meals, beans came out on top.
For this study, investigators fed 43 young men three different test meal burgers, each with the exact same calorie and fat content, but differing in their protein makeup. Burger one was high protein meat (pork and veal) based; burger two high protein bean based, and burger three low protein bean based. Relative to the high protein meat burger, study subjects reported more fullness and less subsequent hunger after eating the high protein bean burger.
What’s more, they ate 12% fewer calories at the following meal. What about the low protein bean burger? Interestingly, study subjects rated the low protein bean burger just as filling and as tasty as the meat based burger. The scientists speculate that bean’s robust fiber is the key ingredient responsible for their superior hunger-quieting effects.
I consider beans the most underutilized and underappreciated superfood. Click here to see seven more great reasons to eat more beans. Food & Nutrition Research, 2016; 60 (0) DOI: 10.3402/fnr.v60.32634
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