Pea protein has become a popular supplement, and for good reason. Like other legumes, peas are a quality source of plant-based protein and rich in other nutrients that can improve health.
However, pure pea protein may have different effects than eating whole foods. While most side effects are benign, all protein supplements carry potential risks, especially at high doses.
Why choose pea protein powder?
Protein isn’t just for meat eaters. Vegetarians and vegans, and even those who simply want to reduce their consumption of animal products, have tons of plant-based options, including hemp, soy, rice, and pea protein powders.
Pea protein is made by isolating the soluble protein in yellow peas. It differs from ground peas in that most of the fiber and starch have been removed.
A ¼-cup, 100-calorie serving of pea protein isolate contains 15 to 20 grams (g) of protein, depending on the type and brand, depending on Cleveland Clinic. It is low in carbohydrates and has about 1 g of fat. It’s also a good source of iron, at 35 percent of the daily value, notes the US Department of Agriculture (USDA).
Although you should always check the label of the supplement you choose, pure pea protein does not contain the eight most allergenic foods, including:
- Milk
- Eggs
- Misery
- tree nuts
- Soy
- Fish
- Seafood
- Wheat
From a sustainability perspective, pea protein uses fewer resources, including water and fertilizer, and may be better for the environment, according to a study. research review.
Pea Protein Side Effects
While pea protein doesn’t have as much risk of digestive upset as lactose-containing whey or casein protein powders, which many people are intolerant or allergic to, it can still affect digestion. Whether you will experience any digestive side effects with pea protein is a matter of trial and error.
Keep in mind that eating a lot of peas may cause more digestive problems than pea protein powder due to its fiber content. Mayo Clinic notes that large doses of plant fiber can cause bloating, gas, and constipation or diarrhea in many people, but pea protein powder has had most of its fiber removed to make it a concentrated protein source.
For reference only: according to the USDATo get 20 grams of protein from whole peas, you would need to eat more than 2 cups of whole peas, which would also give you 18 grams of fiber, a lot to digest in one sitting.
The warnings for pea protein are the same as for all protein powders. Because pea protein powder is considered a supplement, it is not regulated by the FDA. This means that supplements can vary widely in quality and purity, and it’s not always possible to know if a supplement contains what manufacturers claim, he notes. Harvard Health.
The unregulated nature of the supplement industry means that protein powders could contain toxic substances such as lead, arsenic, and cadmium. He clean label project It tested 160 protein powder products for 258 toxins and found that 77 percent of the plant-based products tested positive for lead.
It is important to keep in mind that organizations like the Council for Responsible Nutrition have criticized the Clean Label Project report as misleading and lacking important context.
Benefits of Pea Protein Powder
If pure pea protein causes digestive problems, look for hydrolyzed pea protein. Hydrolysis breaks down amino acid chains into smaller fragments, which can improve digestibility, according to investigation.
Investigation It also reveals that hydrolyzed pea protein contains antioxidants and suggests that it may be more bioactive, so it could help your body:
- Reduce blood pressure by relaxing blood vessels.
- Fight free radicals that damage cells and cause disease.
- Prevent diabetes
- Keep harmful bacteria at bay
If you’re increasing your protein intake to lose weight, pea protein before a meal may help you reduce your overall calorie intake, according to limited research.
in a bachelor’s degree review of 11 studies Regarding the effect of pea protein on appetite, consuming pea protein before a meal increased feelings of satiety and reduced food intake from 30 minutes to two hours after the meal.
One of the studies in the review found that consuming 20 g of pea protein also reduced post-meal blood sugar levels.
Finally, compared to other plant-based protein options, pea protein may outperform the competition in terms of its amino acid profile. Amino acids are the building blocks of proteins. There are 20 in total, 11 of which your body can make, and nine more, called essential amino acids, that you must get from food, according to MedlinePlus.
Most plant foods are called incomplete proteins because they are low in or missing one or more amino acids. According investigationPea protein has a better balance of amino acids compared to protein isolates from other plant sources such as hemp, rice and other grains.
Do you need pea protein?
People increase their protein intake for many reasons, but especially when looking to lose weight or build muscle. Getting enough protein can play a crucial role in both goals.
According to the American Heart AssociationThe recommended daily amount of protein for adults is 0.8 g per kilogram (kg) of body weight. So, if you weigh 70 kg or 154 pounds, you will need to eat 56 g of protein each day.
Note that if you are active or looking to lose weight, you may benefit from consuming 1.1 to 1.7 g of protein per kg of body weight to support exercise recovery and muscle growth, notes Mayo Clinic. The more intense the exercise, the more protein you will need.
For weight loss, additional protein can improve satiety and reduce overall calorie intake while preserving lean muscle mass. in a research reviewHigh-protein diets with at least 1.6 g of protein per kg of body weight resulted in greater weight loss than lower protein intake in one study, and were also associated with less weight regain in another study.
However, consuming too much protein (more than 2 g per kg of body weight, according to Mayo Clinic – is not likely to have any additional benefits and most people can meet their protein needs through a balanced diet.
Relying on protein supplements can lead to nutrient deficiencies, as whole foods are much richer sources of vitamins, minerals, and natural antioxidant phytonutrients.
If you choose to include pea protein in your diet, Harvard Health suggests making sure it is in moderation and in addition to a healthy, balanced diet.
