Pea protein, its benefits, but also negatives
Pea protein is a supplement obtained by extracting proteins from yellow peas. It is usually used to increase the protein content of smoothie drinks and cocktails and is suitable for almost any diet, as it is naturally vegan and hypoallergenic.
Pea protein is a high quality protein and a great source of iron. It can help build muscle mass, lose weight and heart health. This article evaluates the nutritional value, health benefits, and possible side effects of pea protein
Nutritional benefits
The pea protein or pea protein isolate is produced by isolating a protein from ground yellow peas to form a beige powder.
Nutritional values may vary between brands, but on average 20 grams of pea protein contain:
Calories: 80
Protein: 15 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Total fat: 1.5 grams
Sodium: 230 mg
Iron: 5 mg
Pea proteins offer a number of nutritional benefits:
1. High quality source of protein
Pea protein contains all the essential amino acids that our body cannot make and that it must obtain from food. However, it contains relatively little methionine.
You can compensate for this by combining other foods rich in methionine, such as eggs, fish, poultry, beef, pork or brown rice.
Pea protein is also a great source of branched-chain amino acids, especially arginine - which promotes healthy blood flow and heart and leucine, isoleucine and valine (BCAA) health - which promote muscle growth.
Research also shows that pea protein is one of the most easily digested plant proteins, just behind soy protein and chickpeas.
2. Rich on iron
Pea protein is also rich in iron. Most products contain about 5-7.5 mg of iron per dose, which is approximately 28-42% of the recommended daily allowance (ODD) for premenopausal women and 62-94% of ODD for men and postmenopausal women. However, the iron found in plant foods is less absorbable than that of animal products. However, this can be improved by consuming pea protein with vitamin C or foods rich in vitamin C, such as citrus, which increases iron absorption by up to 67%.
If women's iron intake is deficient, including pea protein in the diet could be a great way to increase this nutrient intake.
3. Works with various special diets
Pea protein is naturally vegan, gluten-free, non-dairy and does not contain any of the eight largest food allergens - peanuts, tree nuts, eggs, fish, shellfish, cow's milk, wheat and soy. As a result, it works perfectly with almost any diet. Pea protein also mixes well with water and has a less coarse or chalky texture than other vegetable protein powders such as hemp. Although pea protein works very well for most people, anyone with an allergy, sensitivity or intolerance to peas should avoid it.
Summary: Pea protein is a high quality protein rich in iron, arginine and branched chain amino acids. It is very well digested and absorbed. It can be used in various types of diets.
Health benefits
Pea protein is not only beneficial for you in terms of nutrition, but is also great for your health. Here are some of its main benefits.
1. Builds muscle mass
Studies show that pea protein can help build muscle when paired with resistance training.
In one 12-week study, men who gained weight and consumed 50 grams of pea protein a day gained the same amount of muscle as those who took whey protein. This suggests that pea protein is as effective at building muscle as more common milk-based proteins. However, adding protein to your diet without exercise is unlikely to have any effect on your muscles, it must be associated with quality training.
2. You will feel fuller, more satiated
Research has shown that proteins help people feel fuller for longer than carbohydrates or fats. This means that high protein diets can reduce overall calorie intake and lead to gradual weight loss over time.
Pea protein offers an easy way to add protein to your diet and reap its benefits. One study found that 20 grams of pea protein taken 30 minutes before eating pizza reduced the average number of calories consumed by about 12%.
Further research has found that pea protein is as effective in promoting fullness as milk-based proteins such as casein or whey. Pea protein is a good choice if you want to increase your protein intake and also increase the feeling of satiety after meals.
3. It is good for your health
Animal studies have shown that pea protein can reduce some of the risk factors for cardiovascular disease, such as high cholesterol and high blood pressure.
Pea protein hydrolyzate - a partially digested protein that contains smaller protein particles (peptides) has been shown to significantly reduce blood pressure levels in rats after three weeks. A similar three-week study in humans found that 3 grams of pea hydrolyzate a day reduced systolic blood pressure by 6 points.
However, ordinary protein powder that has not been partially digested does not appear to have the same effect.
Animal studies have so far found that pea protein can reduce cholesterol levels. It is thought to work by increasing the intake of cholesterol in the cells and reducing the production of fat in the body. Although these results are promising, further studies are needed to determine whether pea protein can lower cholesterol levels in humans.
Summary:
Pea protein has a number of health benefits, including support for muscle growth, increased fullness and support for heart health.
Potential side effects
Pea protein is generally well tolerated and has very few side effects. Because it is made by isolating protein from peas, it has a relatively low fiber content and does not tend to cause flatulence or bloating in some people, as is the case with whole peas.
Pea protein can have a relatively high sodium content. Therefore, people on a diet restricted to sodium should monitor their intake.
Summary:
Pea protein powder is generally well tolerated, with only a few side effects. However, it may contain relatively high amounts of sodium.
Dosage
Pea protein is a good way to increase protein intake. It can be especially useful for people who are trying to increase their muscle mass.
Research shows that consuming 1.6 grams of protein per kilogram of body weight per day is the most effective dose for building muscle.
Most people who use pea protein add it to smoothies or water and have it as a training drink.
Other creative uses include:
Mixing into oatmeal, wheat porridge or brown rice cereals
Added to baking, for example to muffins, brownies or waffles
Mixing into vegetable milk to create a more complete source of protein
Mix into smoothies and freeze inside the popsicles
For maximum muscle building effects, pea protein is best consumed within two hours of exercise.
Summary:
You can add pea protein to foods and drinks to increase your protein intake. To support muscle mass, drink your protein shaker within two hours of exercise.
Pea protein is a high quality, easily digestible source of protein made from yellow peas. It is rich in iron, arginine and branched chain amino acids and offers benefits such as supported muscle growth, feelings of fullness and heart health.
It works with most diets and is naturally vegan, gluten free, milk free and hypoallergenic. Pea protein is a great choice if you want to add more protein to your diet.
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