Researchers from Finland conducted a 6-week clinical trial, dubbed the “BeanMan” study, to investigate how replacing red meat with beans and legumes affects weight loss and cholesterol levels. The results show that men who followed a diet rich in legumes lost more weight than those who consumed high amounts of red meat, despite reporting higher calorie intake.
While participants in both groups reported exercising more on their respective diets, the differences in weight loss were significant, with the legume group losing an average of 1 kilogram (2.2 pounds) compared to just 0.3 kilograms (0.6 pounds) for those who ate high amounts of red meat.
In terms of cholesterol levels, the legume group showed lower total and LDL (“bad”) cholesterol, while HDL (“good” cholesterol) decreased slightly in this group but not in the red meat group. The researchers believe that higher fiber intake from legumes played a role in these changes.
Notably, participants who followed the legume-rich diet still consumed some red and processed meat, about 200 grams per week, which is within the recommended limits suggested by the Planetary Health Diet. This approach may be especially beneficial for men who tend to consume more meat than women.
While the study highlights the benefits of a bean-heavy diet, it also notes that nutrient gaps in vitamin B12 and iodine emerged in some participants. As such, maintaining adequate levels of these nutrients is essential when making changes to one’s diet.
The researchers emphasize that this study has limitations, including its focus on healthy, educated Finnish men who may not represent broader populations. However, the findings suggest that incorporating more legumes into one’s diet can lead to improved weight loss and cholesterol profiles, even with minimal changes in calorie intake.
Source: https://studyfinds.org/eat-more-weigh-less-meat-beans