Pea protein powder is vegan, hypoallergenic and boasts an excellent nutritional and amino acid profile. Learn all about the plant based protein powerhouse!
Pea protein is a fantastic plant-based protein option that has gained popularity in recent years - particularly among vegans and vegetarians who are looking to increase their protein intake! As a dietary supplement pea protein provides an array of essential amino acids per serving that your body needs to maintain muscle mass and support muscle growth.
This plant protein is derived from yellow peas and super functional and versatile [1]. Vegan protein powder containing pea protein comes in many flavoured and unflavoured versions - catering to everyone's taste buds. It's also an excellent addition to a variety of food applications like meat substitutes and baked goods. Its impressive nutritional profile allows you to reap the benefits of a complete protein but without relying on animal-based sources - making it a sustainable as well as ethical choice for your diet.
But that's not all! Pea protein is also easily digestible and typically hypoallergenic - meaning it's suitable for those who might have difficulties with other protein supplements. You see, it's easy to understand why pea protein is quickly becoming a fan-favourite and staple in health-conscious diets across the globe.
Vegan Protein from Peas: Nutritional Profile and Benefits
Pea protein is a fantastic alternative for those looking to incorporate more plant-based protein sources into their diet. Yellow peas are a rich source of essential and non-essential amino acids, as well as vitamins and minerals. In fact: pea protein provides you with a broad range of nutrients that offer numerous health benefits!
One of the key aspects of pea protein is of course its high protein content. It can often be found in the form of pea protein powder or pea protein isolate. A serving of pea protein powder usually contains around 20-25 grams of protein - an excellent source for meeting your daily protein requirements! But most importantly: pea protein contains all nine essential amino acids needed for proper bodily functions! These include the branched-chain amino acids (BCAAs) valine, leucine and isoleucine. Just pick your favourite protein shake flavour, add some soya, oat milk or almond milk (or water), mix - and enjoy!
Not only is pea protein packed with amino acids but it also offers other essential nutrients such as iron, vitamins and minerals. Iron is particularly important for maintaining healthy red blood cells, and valuable minerals such as zinc and magnesium are invaluable for overall health.
Another interesting aspect of pea protein is its dietary fibre content. Consuming pea protein can help you increase your daily fibre intake - essential for healthy digestion and maintaining a properly functioning happy gut! Plus: pea protein has a good absorption rate allowing your body to quickly utilise the proteins provided.
Last but not least: pea protein is loaded with additional amino acids like arginine, which promotes heart health! It also contains folic acid, crucial for cell growth and metabolism - and it's low in fat. The blend of all these attributes is what makes pea protein a highly effective plant-based option that can easily be added to your diet [2]!
Pea Protein Powder vs Whey and Other Plant-Based Proteins
Now, you might be curious about how pea protein compares with other protein sources like whey, soy protein, hemp protein and brown rice protein? Let’s explore the main differences:
Pea protein is an outstanding source of quality protein - especially for those supplementing their diet. One of its key advantages is that it’s entirely plant-based. This makes it an ideal choice for vegans, vegetarians and those who want to consume less animal products. It also forms a great vegan protein blend with ingredients like brown rice protein. This characteristic distinguishes it from whey protein, which is derived from cow’s milk and therefore not suitable for plant-based diets.
While pea protein can be part of a vegan protein blend, it's also a real powerhouse on its own. It's gluten free - crucial for individuals with gluten sensitivities or coeliac disease. This attribute is shared with soy and brown rice proteins which are all offering excellent plant-based alternatives.
Another important feature of pea protein is its allergen-free profile. Unlike whey protein - which contains lactose - pea protein is more a more inclusive option for those with food sensitivities or allergies.
Nutritionally, pea protein is nothing short of impressive. It provides essential nutrients like calcium for strong bones and teeth. And while it might not match the calcium levels found in whey protein, as a plant-based option, its calcium contribution is still noteworthy. Plus: when paired with brown rice protein, the duo can offer a perfectly balanced amino acid profile. But even on its own, pea protein is a quality choice for supporting the growth and maintenance of muscle mass.
In conclusion: pea protein stands out among its counterparts like soy, hemp, and brown rice protein. It is offering unique benefits in terms of being plant-based, gluten-free, allergen-friendly, and nutritionally rich - making it a viable option for a wide range of dietary preferences [3]!
Pea Based Protein: Conclusion
Pea protein offers numerous benefits for your health and dietary needs! It is an excellent alternative for those seeking a non allergenic, plant based protein boost, as it isn't derived from common allergens like egg, milk or wheat gluten. It's suitable for those on a vegan diet and those who are looking to reduce their consumption of milk products by switching from whey to a vegan shake post-workout. Pea protein is a complete protein with a near-perfect nutritional and amino acid profile that can help to increase muscle mass along with regular exercise.
Additionally, its production process from ground yellow split peas makes it a sustainable option. In a world where more people are becoming conscious about their environmental impact, making the switch to pea protein plays a part in reducing our carbon footprint. And since pea protein containing shakes are available in a range of different flavourings (with or without sweetener, xanthan gum, thickeners and other additives) there is really something for everyone!
So, why not give pea protein a try? You might find that it's the perfect addition to your healthy lifestyle.
Sources
[1] Shen Y, Hong S, Li Y. Pea protein composition, functionality, modification, and food applications: A review. Adv Food Nutr Res. 2022;101:71-127.
[2] Asen ND, Aluko RE, Martynenko A, Utioh A, Bhowmik P. Yellow Field Pea Protein (Pisum sativum L.): Extraction Technologies, Functionalities, and Applications. Foods. 2023 Oct 30;12(21):3978.
[3] Lu ZX, He JF, Zhang YC, Bing DJ. Composition, physicochemical properties of pea protein and its application in functional foods. Crit Rev Food Sci Nutr. 2020;60(15):2593-2605.
