Pea protein powder is a dietary supplement manufactured from yellow pea . It’s commonly used to boost the protein level in smoothies and shakes, and because it’s naturally vegan and hypoallergenic . It’s a good fit for practically any diet . It is an excellent source of iron and a high-quality protein. It can help you gain muscle, lose weight, and improve your heart health. Pea protein powder is discussed in this article in terms of nutrition, health advantages, and possible adverse effects. Protein is a split pea extract that is being added to a wide range of meals, including energy bars, meal replacement drinks, veggie burgers, and even cereals. It’s also available as a powder that you can use in smoothies.
This powder is receiving a lot of attention, is a healthy option. Traditional methods of increasing protein intake may have included eating more meat, however there is solid evidence that eating too much red and processed meat increases the risk of cancer and other chronic diseases. Increased availability of pea and other plant-based proteins is largely due to rising interest in vegetarian and plant-based diets. People who are lactose intolerant or who do not consume dairy-based protein will appreciate pea protein. However, as compared to receiving protein from foods that also provide a variety of other essential elements, it isn’t the best option for everyone.
Pea protein contains all nine essential amino acids, which your body cannot produce on its own and must obtain from diet. However, it has a low methionine content. Pea protein, like the legumes from which it is derived, has all of the essential amino acids, however it is deficient in methionine. That means it should be used as one of several various protein sources throughout the day, not as the sole source of protein. The amount of protein and other nutrients in a product depends on the brand and whether it is a concentrate or an isolate (isolates typically have more protein). Even when comparable amounts of protein are provided, the amount of fibre consumed varies. While some are high in fibre, the majority contain very little. Although this protein is low in fat, at least one of the samples I examined included an alarming quantity of trans fat.
Animal proteins are often easier to digest and absorb than plant-based proteins. Despite this, research shows that pea protein is one of the most readily digested plant proteins, trailing only soy protein and chickpeas. Iron-rich pea protein powders are also available. Most products have 5–7.5 mg of iron per serving, which is about 28–42 percent of the RDI for premenopausal women and 62–94 percent of the RDI for men and postmenopausal women, respectively .
BEST FOR LACTOSE INTOLERANTS
Plant-based iron, on the other hand, is less absorbable than animal-based iron.
This can be increased by combining pea protein powder with vitamin C or vitamin C-rich meals like citrus, which can increase iron absorption by up to 67%. Because roughly 10% of American women are iron deficient, incorporating pea protein powder into your diet could be an excellent method to increase your iron consumption. It’s compatible with a variety of special diets. Pea protein powder is naturally vegan, gluten-free, and dairy-free, with none of the main eight food allergies — peanuts, tree nuts, eggs, fish, shellfish, cow’s milk, wheat, and soy — present.
As a result, it can be used with almost any diet. It is also easy to mix with water and has a less grainy or chalky texture than hemp protein powder. While pea protein powder is safe for most individuals, it should be avoided by those who have a pea allergy, sensitivity, or intolerance.
Pea protein powder may be advantageous not only nutritionally, but also health-wise. This powder can help grow muscle mass when combined with weight training, according to studies. Weight-lifting men who ingested 50 grams of pea protein per day gained the same amount of muscle as those who consumed whey protein in a 12-week study. This shows that pea protein powder is just as effective as more typical dairy-based protein powders at growing muscle mass.
Adding more protein to your diet without working out, on the other hand, is unlikely to have any effect on your muscles; it must be combined with regular exercise.
Keeps you satiated
Protein helps people feel satiated for longer than carbs or fat, according to research.
This means that eating a high-protein diet can help you lose weight gradually over time by lowering your overall calorie intake. Pea protein powder is a convenient method to get more protein in your diet while also reaping these advantages. According to one study, taking 20 grammes of pea protein powder 30 minutes before eating pizza cut the average number of calories ingested by about 12%. Pea protein powder is just as good at promoting satiety as dairy-based protein powders like casein or whey, according to other studies.
Pea protein powder is a wonderful way to up your protein consumption while also enhancing your sensation of fullness after meals.
Heart Health Benefits
Pea protein powder has been shown in animal tests to reduce some of the risk factors for heart disease, such as excessive cholesterol and blood pressure.
After three weeks, rats given pea protein hydrolysate (a partially digested protein powder containing smaller proteins) had considerably reduced blood pressure. In a three-week human research, 3 grams hydrolysate per day was found to lower systolic blood pressure (the highest number on a reading) by 6 points .
Regular pea protein powder that hasn’t been partially digested, on the other hand, doesn’t seem to have the same impact . Pea protein powder has been shown in animal trials to lower cholesterol levels. It is thought to function by enhancing cholesterol uptake into cells and decreasing fat synthesis in the body .Though these findings are encouraging, more research is needed to confirm them.
Potential Side Effects
Pea protein powder is well accepted and has few adverse effects. It’s low in fibre and doesn’t induce gassiness or bloating like whole peas can for some people because it’s manufactured by extracting protein from peas. Pea protein powder, on the other hand, can be rich in salt, with some containing 110–390 mg per serving. As a result, people following a sodium-restricted diet may need to keep an eye on their intake.
Dosages and Instructions for Use
Protein powder made from peas is a simple method to increase your protein intake. It may be especially beneficial to bodybuilders and older persons who are seeking to gain muscular mass. According to studies, eating 0.73 grams of protein per pound (1.6 grams per kg) of body weight per day can help you lose weight.
This is due to the fact that at exceptionally high doses, your liver may fail to absorb protein quickly enough, resulting in adverse effects such as high blood ammonia levels, nausea, diarrhoea, and even death. Pea protein powder is commonly used in smoothies or mixed with juice or water as a post-workout beverage.
Other creative uses include:
Oatmeal, wheat porridge, or brown rice cereal are all good options. Added to muffins, brownies, and waffles, for example. To make a more complete protein source, whisk it into plant-based milk. Make a smoothie with it and freeze it in popsicle moulds. Pea protein powder is derived from yellow peas and is a high-quality, easily digestible protein source. It contains iron, arginine, and branched-chain amino acids, as well as other nutrients. It’s naturally vegan, gluten-free, dairy-free, and hypoallergenic, so it fits with most diets. If you’re wanting to increase your protein intake, pea protein powder is a terrific choice.
ALSO CHECKOUT OUR POST ON ANOTHER VEGAN PROTEIN POWDER : SOY PROTEIN