There are foods that increase satiety more than meat

In efforts to rationally adjust the dietary system, the focus is often placed on the ability of food to enhance the feeling of satiety. This makes sense, as it is shown that from a health perspective, in many situations it is more advantageous to have a lower number of meals per day, which entails the need to increase the feeling of satiety between meals.

Since the most energetically demanding component of food to digest is proteins, commonly represented as the most significant source being meat, there is a belief that the presence of meat in food satiates us the most. Additionally, it is argued that higher protein consumption prevents age-related muscle mass loss and also aids in weight reduction.

However, a study conducted at the University of Copenhagen in Denmark found that the situation is somewhat different. It focused on the differences in feelings of satiety between meals containing meat (pork and veal) and those where the source of protein was legumes (beans, peas).

The result was the finding that food with plant-based proteins was perceived as more satiating by participants than recipes with meat. Interestingly, after consuming the meal with plant proteins, participants consumed 12% fewer calories at the next meal than with meals containing meat. [1]

The reason for this difference is the relatively high fiber content in plant foods:
The burgers with meat consumed by the study participants contained 6 grams of fiber per 100 g of food, whereas the burgers with legumes contained 25 g of fiber (the carbohydrate and protein content in both meals was the same).

A key function of fiber is to increase the bulk of the digestive contents and to slow down the absorption of nutrients. The result is a slower rise in blood sugar levels and thus a longer feeling of satiety. For these reasons, it is advantageous to try to control the amount of fiber not only in individual meals but also in the daily dietary concept. The fact is that legumes are the most significant source of fiber, but they are scarcely used in the cuisines of Western countries.

Selected legumes with fiber content [2]: