A toast to plant protein in the New Year! Stay satisfied for hours with delicious beans and legumes.

By Margaret Simmons-Bradle

We probably don’t need to tell you that colorful veggies and fruits, besides being delicious, are loaded with the vitamins, minerals, and phytonutrients your body needs. But don’t let the plant-food party stop there. Plant protein sources like beans and peas may be less showy than, say, raspberries or butternut squash but they’re fantastically nutritious. You probably knew that. But check out this new data: They may be more filling than animal protein. That’s right, the notion that meat is the only food that “sticks to your ribs” is flat-out wrong. In a study, researchers compared how eating a meal rich in plant protein or one rich in animal protein affected participants’ appetites at the following meal. The plant-based meal appeared to be more filling than the meat-based meal, to the tune of 12 percent fewer calories eaten at the next meal. Unlike meat, legumes are rich in fiber as well as protein, and that may give them an edge when it comes to making you feel satisfied. And people who eat enough fiber have a lower risk of heart disease, stroke, obesity, hypertension, and some gastrointestinal diseases, so consider it a win-win-win-win! Start your plant-centric year off with our Lentil Salad with Tomatoes and Apple or our Very Quick Black Bean Chili.
Cleveland Clinic Wellness


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