There’s been a massive influx in vegan and plant-based foods made with pea protein. Recently, it seems most faux meat products use pea protein as their main ingredient. But is this a good trend or a marketing ploy that does not entirely benefit the consumer? It’s pretty common for foods to become trends without the best science behind them, so we decided to delve into this new food movement and find the truth.
Get ready to discover everything about pea protein. We’ll explore how it’s made, whether it’s good for your body, and ways to add it to your meals and snacks (if you choose). Whether you’re looking for dairy-free options or meat-free foods or want to try something new, pea protein might become your new favorite superfood friend.
Table of Contents
What is Pea Protein?
Pea protein comes from special yellow split peas (not the green ones in your garden!). Think of it like squeezing juice from an orange – but instead, we’re getting protein from peas. First, the outer shells of the peas are removed. Then, these peas go through a cool process where they’re ground into a fine flour. The protein is separated from other parts using water, kind of like how oil separates from water in your kitchen.
Pea protein is not the same as ground up split peas. As you can tell from the process, most of the starch and fiber content is removed to make the concentrate. Eating pea protein is not the same nutritionally as eating whole yellow peas. Pea protein is more like a high protein, very low-carb version of split peas. Plain pea protein is about 80% protein and less than 20% starch and fat. Split peas are only about 23% protein and are less than 80% starch and fat.
Types of pea protein
- Pea Protein Isolate: This is the superhero version with 80-90% protein content. It’s super pure and perfect for your protein shakes.
- Pea Protein Concentrate: Think of this as the sidekick, with about 50-55% protein. It’s still awesome but contains more of the pea’s other natural components.
Pea protein contains all nine essential amino acids – the building blocks your body needs but can’t make on its own. Pea protein is extra special because it’s naturally hypoallergenic (meaning it’s less likely to cause allergies) and completely free from gluten.
Health Benefits of Pea Protein
Your body needs special building blocks called amino acids, and guess what? Pea protein has all nine essential ones. Think of these amino acids like LEGO pieces – your body needs all of them to build strong muscles and stay healthy. While pea protein is a bit low in one amino acid called methionine, you can easily get more of it by eating other foods like brown rice, hemp seeds, soy, or chia seeds.
Eating pea protein is much like eating a bowl of cooked beans or serving of hummus. Yes, it is low in cystine and methionine and high in lysine and therefore an ‘incomplete protein.’ To be “complete,” it needs to be combined with complementary protein sources which are high in cystine and methionine. But just because it doesn’t have these, it doesn’t mean it doesn’t count toward your daily protein needs. And, complementary proteins don’t to be eaten in one meal. They can be eaten separately throughout the day.
Studies show that pea protein works just as well as other protein sources like whey protein for building muscles. The secret lies in its special amino acids called BCAAs, which help your muscles recover after exercise.
Scientists have discovered that pea protein helps keep your heart happy and healthy. It works like a gentle guardian for your heart by helping maintain healthy blood pressure levels. Plus, it might even help manage cholesterol levels. However, researchers are still learning more about this potentially fantastic benefit.
Pea Protein vs. Other Protein Sources
Comparison with animal proteins
Think of proteins as building blocks. Animal proteins are like familiar LEGO pieces you’ve always played with, while pea protein is like a cool new set that works just as well. Studies show that when you exercise and eat pea protein, your muscles grow just as strong as when you eat animal protein.
- Pea Protein – Earth-friendly, easy to digest
- Animal Protein – Complete amino acids, highly absorbed
- Whey Protein – Quick absorption, but contains lactose
Advantages over soy and whey
- It’s more environmentally friendly (uses less water and land)
- Costs less than whey protein
- Doesn’t contain any dairy or soy allergens
- Has an awesome iron content
Allergy-Friendly Pea Protein
Here’s where pea protein really shines! Pea protein is your superhero friend if you can’t have dairy products, wheat, or soy. It’s naturally free from these common allergens that might make some people ill.
Pea protein acts like a universal supplement that suits almost everyone. The protein proves gentle on the digestive system and helps avoid bloating or digestive problems that often occur with whey or soy proteins. This makes it ideal for vegans and individuals who prefer plant-based nutrition.
In years past, almost all vegan and plant-based foods were made with either soy or wheat. These are excellent players in faux meat, but unfortunately, are also a no-go for many people because of allergies and intolerances. For the wheat-sensitive vegan, soy was the only option. And vice versa. This was extremely frustrating for many people who wanted to try the new vegan products but couldn’t. Pea protein is a game changer for wheat or soy sensitive vegans who struggle with their protein intake.
Scientific research demonstrates the effectiveness of pea protein through a notable experiment. The study revealed that participants who consumed pea protein developed strength comparable to those using whey protein after 12 weeks of exercise. These results showcase the potential of this humble plant-based protein source.
Pea Protein Recommendations:
- Naked Pea — Plain, nothing added, pea protein from North American grown peas
- Anthony’s Premium Pea Protein – Canadian grown peas, single ingredient powder
- NorCal – Organic, non-gmo single ingredient pea protein powder
- Sprout Living – Organic, USA-grown, single ingredient pea protein powder
How to Incorporate Pea Protein in Your Diet
Protein powders and supplements
Making a tasty protein shake is as easy as 1-2-3.
- Pour 1 cup of your favorite plant milk into a blender
- Add 2-3 tablespoons of pea protein powder
- Toss in some frozen fruit (bananas work great!)
- Blend until smooth and creamy
Pro tip: Add cocoa powder or peanut butter to make your shake extra yummy and hide any earthy taste!
Plant-based meat alternatives
You can find ready-made pea protein crumbles in stores – they’re perfect for tacos, spaghetti sauce, or anywhere you’d use ground meat. Soak them in hot water for 5-7 minutes, and they’re ready to be added to your dish.
- Noble Plate – Single ingredient meatless crumbles made with pea protein, gluten-free, dairy-free, soy-free
- Plant Basics – Pea protein meatless crumbles, plain or also comes in ham-flavored, chicken-flavored, and beef-flavored seasoning packs.
- Goodside Foods – Pea and rice protein faux meat crumbles, 3-ingredient, soy-free
Baking tip: Pea protein works like magic in baked goods. It makes cakes and muffins extra fluffy. And unlike some other protein powders, it won’t make your treats turn rubbery.
The best part? Pea protein is super easy for your body to digest. Approximately 98% of it gets absorbed. It’s also rich in iron, which helps keep your energy levels up. And if you’re worried about taste, don’t be! Pea protein has very little taste or smell, making it perfect to mix into your favorite smoothies or baking recipes.
FAQS
Pea protein is made from peas and is rich in essential amino acids that our bodies can’t produce independently. It enhances the nutrient content of meals and helps prolong fullness after eating, which can be beneficial for weight management.
Pea protein is a beneficial supplement, but it should not replace whole foods in your diet. Some studies suggest it has a lower bioavailability compared to animal-based proteins. This means the body may not absorb the pea proteins as efficiently. It’s important to note, though, that not being as efficient does not equal complete inefficiency or ineffectiveness. It just works slightly differently; you still get good protein and amino acids from it.
Some individuals may experience digestive discomfort, such as bloating, gas, or stomach cramps, when consuming pea protein powder. It’s advisable to start with a small amount and gradually increase the dosage to gauge your body’s tolerance.
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