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Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

pubmed.ncbi.nlm.nih.gov

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Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#11

Post by nmfisher »

tyleo wrote: post #5

This is interesting and clashes with my personal experience. I eat two vegetarian meals a day which usually include beans, eggs, or oats. In my experience meat is considerably more satiating than meals with beans or eggs but less satiating than the meals with oats.

Yeah, this clashes with my experience too.

I experimented with vegetarian meals a few months back and found I could eat literally 1kg+ of cooked lentils/beans/etc and still feel hungry. <500g of chicken breast (plus vegetables), on the other hand, would see me through.

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#12

Post by fbelzile »

solinent wrote: post #4

I think it's related to the fermentation going on in your stomach. I'm not sure if it's the best way to become satiated. I personally find saturated fats to be much more satiating, I can go without food for a full day without feeling hungry if I eat enough.

I also agree with fats being the most satiating for me. For a second, I missed the part where they controlled for it, but it's there:

> The meals (all 3.5 MJ, 28 energy-% (E%) fat)...

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#14

Post by h0l0cube »

tyleo wrote: post #5

This is interesting and clashes with my personal experience. I eat two vegetarian meals a day which usually include beans, eggs, or oats. In my experience meat is considerably more satiating than meals with beans or eggs but less satiating than the meals with oats.

They specified a high-protein vegetarian meal. So unless the meal is purely made from nuts, it would have to consist of processed HP ingredients like TVP.

A sibling post mentioned another study which suggests that it's actually the fibre content that determines satiety, which maybe matches your observation about oats?

https://news.ycombinator.com/item?id=25613156

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#16

Post by xmaaayyy »

fbelzile wrote: post #12
solinent wrote: post #4

I think it's related to the fermentation going on in your stomach. I'm not sure if it's the best way to become satiated. I personally find saturated fats to be much more satiating, I can go without food for a full day without feeling hungry if I eat enough.

I also agree with fats being the most satiating for me. For a second, I missed the part where they controlled for it, but it's there: > The meals (all 3.5 MJ, 28 energy-% (E%) fat)...

Then add some high fat foods to the veggie meals. Nuts, avocado, etc are all super nutritious and fatty.

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#18

Post by Dowwie »

Tempeh is a great source of protein and easy enough for many people to make at home. You can add it as a source of protein to a wide range of dishes with surprising results. It's even good when cubed and added to spaghetti marinara as a meatball substitute.

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#19

Post by xmaaayyy »

Dowwie wrote: post #18

Tempeh is a great source of protein and easy enough for many people to make at home. You can add it as a source of protein to a wide range of dishes with surprising results. It's even good when cubed and added to spaghetti marinara as a meatball substitute.

Warning to all; if this is your first time eating something soy based, I’d go for tofu or TVP before tempeh.

Tempeh is fermented so it can be a bit strong, where tofu and TVP are still high in protein but take on other flavours more easily.

Re: Meals based on vegetable protein sources (beans and peas) are more satiating (2016)

#20

Post by dkjaudyeqooe »

h0l0cube wrote: post #9
z5h wrote: post #6

The high protein vegetable meal has 4 times the fibre as the high protein meat meal. The next recommended article is Protein from Meat or Vegetable Sources in Meals Matched for Fiber Content has Similar Effects on Subjective Appetite Sensations and Energy Intake-A Randomized Acute Cross-Over Meal Test Study https://pubmed.ncbi.nlm.nih.gov/29337861/

This matches my own observations where swapping a pure 'bran' cereal for any other breakfast meal allows me to feel fuller while eating less. Also, subbing TVP for mince is also a way of increasing fibre and protein at the same time. After hydration TVP is almost double protein by weight compared to store-bought mince (at least where I shop), and it also has a good dose of fibre content, and no fat. Once again, I wen…

If only TVP were easy to buy worldwide. I suspect you're in the US where I've seen it offered cheaply in bulk. Elsewhere it seems unobtanium.
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