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There are a few concerns that always seem to pop into people’s heads when it comes to eating more plant-based foods. First and foremost, is the question of whether or not you can get enough protein with just plants, which is a valid concern considering that protein is an essential nutrient that helps facilitate many bodily functions. Luckily, it’s easy enough to get enough protein, even when meat and dairy are out of the picture. Nowadays, you can find high-protein, plant-based burgers in the frozen aisle of your grocery store, but if that isn’t your thing, then there are plenty of whole food, plant-based sources of protein. The second concern is often whether or not you can stay full without meat. Well, a recent study by the University of Copenhagen revealed that if you’re hungry, you might want to forget the hamburger and go for a veggie burger made from beans. How?

In the study, a sample of 43 men were given three different breakfast meals on three different days with each meal occurring two weeks apart. Each breakfast included a protein patty with a mashed vegetable on the side. The first combination was a high-protein meat patty and potato mash, the second was a high-protein legume-based patty paired with a split pea mash, and the third was a legume patty with a lower protein content than the other patties with a split pea and potato mash. Surprisingly, a majority of the men reported that they felt fuller for longer after eating the high-protein legume patty. But, this isn’t all just talk. The study also revealed that participants consumed 12 to 13 percent fewer calories for lunch when they had the high-protein legume patty versus when they consumed the high-protein meat patty or the low-protein legume patty.

To break it down even further, both the high-protein meat patty and the high-protein legume patty boasted the same amount of protein, the legume-based patty had a whopping 25 grams of fiber per 100 grams compared to the 6 grams of fiber per 100 grams in the meat patty. Fiber, when combined with food that has a high protein content, which is abundant in plant-based foods like beans and legumes, but not so much in meat, was likely the reason the test subjects stayed full for so long.

Considering all the other issues associated with eating meat, such as greenhouse gas emissions, deforestation associated with cattle grazing, antibiotics and hormones fed to livestock, all on top of animal welfare concerns, there are so many reasons it might be time to consider eating more plant-based foods. So, next time you’re feeling hungry, you might want to go for that lentil burger.

Lead image source: Ljupco Smokovski/Shutterstock

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0 comments on “Think Meat Keeps You Full? Plant Protein Does It Better”

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Emily Schell
1 Years Ago

Laura Lorentsen


Reply
Letrice Wingfield
1 Years Ago

It's true! I've been putting hemp protein in my smoothies and I barely want to eat. And don't let me add coconut and oat flour? I'm not hungry for hours!


Reply
Barbara Saltzman
1 Years Ago

U gotta be wary of processed plant based protein products! TVP, etc., are not natural foods.


Reply
Mickey Scott
1 Years Ago

Interesting points, and certainly compelling. The fact that most meats contain upwards of 20g of protein per 100g and plant foods average around the 10g per 100 mark may mean that there's simply more of the plant based food to consume. So of course you're going to feel fuller. That isn't to say that I dispute their claim that fiber is the key. When you consider that the RDI of protein for the average male is 64g, it's piss easy to get enough protein on a vegan diet. However, a bodybuilder in a bulking phase is recommended by most trainers to consume around 2.3g of protein per kg of bodyweight. Most athletes are somewhere in the middle, but an 86kg mma fighter like myself consumes at least double the average RDI to maintain form. Now factor in that a good range of high quality meats can be bought for under $10/kg and the average legumes and nuts are more like $15-$30/kg. Honestly, I am 100% behind everyone who has chosen a vegetarian or vegan lifestyle. I agree with your reasons for doing so. I do what i can do make use of plant protein sources, but for an athlete with professional aspirations, currently in the lower economic bracket for now, it's a hard line to walk.


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Jolanda Herben Barten
1 Years Ago


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Dee Dee Winger
1 Years Ago

Yes it does !!!!! Less critters in your body to feed aka parasites uggggg


Reply
Brandon Mai
1 Years Ago

I am wondering when McDonald's will have vegie burgers!?


Reply
Stan Heater
1 Years Ago

I'll keep my meat thanks anyway lol


Reply
Astrid Wijn
03 Nov 2016

i keep my meat on my body too thanks, any other is not my meat lol

Tim Kilbreath
1 Years Ago

One of the best things that I ever did was to become a vegetarian.


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