Nutrition-friendly, volume-boosting plant-based options for vegans
In 1995, a groundbreaking study was conducted to rank common foods in order of their satiety, or the ability to promote feelings of fullness and reduce overeating. The satiety index, as it came to be known, has since served as a valuable resource for those seeking to manage their weight in a healthy and sustainable manner.
However, it's important to note that the satiety index did not include non-starchy high-fibre vegetables, plant-based fat-rich foods, and berries. Despite this omission, there are still numerous low-calorie, high-protein, and high-fibre vegan foods that can help support weight management.
For instance, legumes like lentils, black beans, chickpeas, and split peas are excellent choices. Split peas provide 16 grams of protein and 16 grams of fibre per cooked cup, while black beans offer about 5 grams of protein and 7 grams of fibre per half-cup serving. Lentils, too, are a nutritious option, providing 9 grams of protein and 8 grams of fibre per half-cup cooked serving.
Edamame, young soybeans, are another plant-protein powerhouse, containing about 12 grams of protein and 5 grams of fibre per 100 grams, with roughly 121 calories. Whole grains such as barley, quinoa, brown rice, and whole wheat pasta are also beneficial, offering fibre that prolongs fullness and protein that supports muscle maintenance during weight loss.
Non-starchy vegetables like leafy greens, broccoli, and bell peppers, as well as fruits like berries, apples, and citrus, provide fibre with very few calories, helping control appetite and reduce overall calorie intake.
These foods promote weight management by promoting satiety, providing adequate protein, supporting gut health, and being nutrient-dense but low in calories. The high fibre content slows down digestion and increases feelings of fullness, reducing the likelihood of overeating. Protein supports muscle mass, which is important for maintaining metabolic rate during weight loss, and also enhances satiety. Foods like lentils feed beneficial gut bacteria, which research links to better weight control.
Incorporating these high-protein, high-fibre vegan foods can effectively promote fullness, reduce overall calorie intake, and support sustainable weight loss in a vegan diet. For example, popcorn, a high-fibre, low-calorie snack, can be very filling, while fried potatoes rank much lower on the satiety index with a score of 116.
Interestingly, porridge ranks third on the satiety index with a score of 209, while apples rank fifth. Grapes rank ninth with a score of 162, and soy products are a good source of protein, providing satiety. Oranges rank fourth, and boiled or baked white potatoes have the highest satiety index score (323) among the ranked foods.
In summary, by making conscious food choices and incorporating high-protein, high-fibre vegan foods into your diet, you can effectively manage your weight, feel full for extended periods, and reduce total calorie intake.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671668/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154897/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6013514/
- The satiety index, a valuable resource for weight management, could have benefited from including non-starchy high-fibre vegetables, plant-based fat-rich foods, and berries, but there are still numerous low-calorie, high-protein, high-fibre vegan foods that can help.
- For instance, legumes like lentils, black beans, chickpeas, and split peas are excellent choices for promoting satiety and supporting weight management, as they provide high amounts of protein and fiber.
- Food science and health-and-wellness experts also recommend whole grains such as barley, quinoa, brown rice, and whole wheat pasta for their fiber content, which prolongs fullness, and their protein content, which supports muscle maintenance during weight loss.
- Non-starchy vegetables like leafy greens, broccoli, and bell peppers, as well as fruits like berries, apples, and citrus, provide fibre with very few calories and help control appetite and reduce overall calorie intake for effective weight management and nutrition in fitness-and-exercise routines.
