Beans vs. BeefWhich Keeps You Fuller Longer?

The Journal of Food Science assessed the differences between a beef- and a bean-based meal on appetite and food intake (Aug. 13, 2015). Why? Because protein and fiber are both known to up/support satiety—beef is a protein-rich food and beans contain moderate levels of protein as well as fiber.

A total of 28 adults, 14 men and 14 women ate two test lunches containing a meatloaf made from either beef (the high-protein meal)—providing 26 g of protein and 3 g of fiber—or beans (the moderate protein, high-fiber meal)—providing 17 g of protein and 12 g of fiber. An ad libitum snack was given three hours after the test meal. Hunger, satiety, fullness and prospective food intake were all assessed, as was gastrointestinal (GI) tolerance over 24 hours.

No difference between the beef and bean was observed for appetite ratings more than three hours, food intake at the subsequent meal or sum of GI score. Gas and bloating were reported more often after the bean meal than the beef meal. A beef-based meal with high protein and a bean-based meal with moderate protein and high fiber produced similar satiety, while the bean-based meal resulting in higher, yet moderate, gas and bloating.