Beans and beef—both these bad boys boast high levels of muscle-building protein. But how do they compare when it comes to feeling full and satisfied after a meal? A recent study, had participants eat a slice of beef meatloaf (we’re talkin’ the size of a deck of cards), which contained 26 grams of protein and only 3 grams of fiber and a meatless vegan-loaf made from beans which had 17 grams of protein, but a whoppin’ 12 grams of fiber. It may impress you that there was actually no significant difference found in the amount of food that study subjects consumed later on, suggesting beans and beef are basically tied when it comes to feeling full and satisfied post meal time. However, the game doesn’t end there; those who knew the bean-loaf was coming actually expected to be less full after eating it than when they chowed down on the meat-loaded version! Sounds like these participants may have been suffering from what us nutrition experts call “bean-a-phobia.”
Many tend to only think of beans as the magical fruit that the more ya eat, the more you…well, you know. A 2014 study even found that consumers were unsure whether you could get enough protein from beans on a meat-free diet. Alert the press– beans are in serious need of a PR makeover! Beans are key players in a plant-based diet– not only do they contain high levels of satisfying protein, all that fiber will help fill you up (a combo that has so many health benefits). Just one little ¾ cup serving gets you about one third of the way to your daily 30-35 grams of fiber goal! Plus, they’re incredibly rich in a variety of protective nutrients that may be associated with a reduced risk of breast and colorectal cancer. So when it comes to choosing a satisfying nutrient packed protein source, it’s definitely time to jump on the beans wagon!
 Nurses Health Study