Beef vs. bean meals: Both provide similar feeling of fullness

September 18, 2015, Institute of Food Technologists

Today vegetarians aren't the only group of consumers looking for foods that are meat-free and provide a satisfying meal. All types of consumers are looking to manage and maintain weight with plant-based meal options with ingredients such as protein isolates, whole legumes, whole grains and vegetables. A new study in the Journal of Food Science, published by the Institute of Food Technologists (IFT), found that a bean-based meal provided a similar feeling of fullness compared to a beef-based meal.

Researchers from the University of Minnesota had 28 participants (14 men and 14 women) consume two test lunches containing a "meatloaf" made from either beef or beans. The beef meal provided 26 grams of protein and three grams of fiber, while the bean meal provided 17 grams of protein and 12 grams of fiber. Both meals were matched in weight, calories, and total fat. All the participants showed no difference in ratings between the beef and bean meals over three hours. In addition they consumed the same amount of calories at the next meal eaten.

Protein is considered to be the number one nutrient that induces the feeling of fullness, with fiber coming in a close second. While protein intake releases appetite suppressing hormones, the beneficial effects of fiber on appetite and include slowing down the digestion process and helping control blood sugar levels to increase the feeling of fullness for longer. The findings of this study support the idea that plant-based proteins with high fiber may offer similar appetite regulation as .

Read the abstract in Journal of Food Science here.

Explore further: Seven ways to feel full without overeating

Related Stories

Seven ways to feel full without overeating

October 22, 2014
Not feeling full after or between meals can result in overeating. In the October issue of Food Technology magazine published by the Institute of Food Technologists (IFT), contributing editor Linda Milo Ohr writes about studies ...

Busy americans can reap health benefits by balancing protein intake throughout the day

April 30, 2015
Research has shown that eating more protein can support weight loss and prevent weight gain by boosting metabolism, increasing feelings of fullness and helping the body retain muscle while losing fat. However, many Americans ...

Protein-rich breakfast helps to curb appetite throughout the morning, scientists find

November 14, 2013
While Americans generally consume enough protein, they tend to eat a small amount at breakfast, moderate amounts at lunch, and the largest amount at dinner. New research presented today at The Obesity Society's annual scientific ...

Look to protein breakfasts to make a dent in child obesity

August 31, 2015
People are told repeatedly to eat breakfast, the most important meal of the day. But to make a difference against child obesity, not just any breakfast will do. A protein-based meal makes it more likely that kids—especially ...

Consumers should seek a variety of fiber sources to get the maximum health benefits

July 14, 2015
Consumers who get fiber from many sources—both naturally occurring and added in manufacturing—may benefit more than people who limit their intake to a single type, according to a July 12th symposium at IFT15: Where Science ...

Protein-rich breakfasts prevent unhealthy snacking in the evening

March 26, 2013
Breakfast might be the most important meal of the day, but up to 60 percent of American young people consistently skip it. Now, Heather Leidy, an assistant professor in the Department of Nutrition and Exercise Physiology, ...

Recommended for you

Sweet, bitter, fat: New study reveals impact of genetics on how kids snack

February 22, 2018
Whether your child asks for crackers, cookies or veggies to snack on could be linked to genetics, according to new findings from the Guelph Family Health Study at the University of Guelph.

The good and bad health news about your exercise posts on social media

February 22, 2018
We all have that Facebook friend—or 10—who regularly posts photos of his or her fitness pursuits: on the elliptical at the gym, hiking through the wilderness, crossing a 10K finish line.

Smartphones are bad for some teens, not all

February 21, 2018
Is the next generation better or worse off because of smartphones? The answer is complex and research shows it largely depends on their lives offline.

Tackling health problems in the young is crucial for their children's future

February 21, 2018
A child's growth and development is affected by the health and lifestyles of their parents before pregnancy - even going back to adolescence - according to a new study by researchers at the Murdoch Children's Research Institute, ...

Lead and other toxic metals found in e-cigarette 'vapors': study

February 21, 2018
Significant amounts of toxic metals, including lead, leak from some e-cigarette heating coils and are present in the aerosols inhaled by users, according to a study from scientists at Johns Hopkins Bloomberg School of Public ...

Why teens need up to 10 hours' sleep

February 21, 2018
Technology, other distractions and staying up late make is difficult, but researchers say teenagers need to make time for 8-10 hours of sleep a night to optimise their performance and maintain good health and wellbeing.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.