What Is Pea Protein Made Of? | What Are The Negatives Of Pea Protein?

Pea protein is a high-quality protein with a great source of iron. As a result, it can aid muscle growth, weight loss, and heart health.

It’s used to increase the protein content of smoothies and shakes and is a fit for any diet since it’s usually vegan and hypoallergenic.

I have already shared a post related to this topic: Do Protein Shakes Make You Gain Weight?. I hope you read this post.

What Are The Negatives Of Pea Protein?
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What is pea protein made of?

Pea protein is made by finely grinding dried peas. The fiber and starch are removed, leaving a powdered concentrated protein substance. It is completely plant-based and ideal for vegetarians and vegans, unlike whey, casein, and egg-based protein powders.

Nutritional benefits

Pea protein powder or isolate — is made by isolating the protein from yellow peas, forming a beige powder.

Nutrition facts can differ between brands, but — for example — two scoops (20 grams) of NOW Organic Pea Protein Powder contains:

  • Protein: 15 grams
  • Iron: 5 mg
  • Fiber: 1 gram
  • Calories: 80
  • Carbs: 1 gram
  • Sodium: 230 mg
  • Total fat: 1.5 grams

Pea protein powders give you a variety of nutritional benefits.

I had earlier shared: Nutrition Value of Food. I hope you read the post.

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High-quality protein source

Pea protein contains all essential amino acids that your body can’t create and get from food. However, it’s almost low in methionine.

In your diet, you compensate for this by including other methionine-rich foods, like eggs, poultry, fish, beef, pork, or brown rice.

It’s a good source of branched-chain amino acids, mainly arginine, promoting healthy blood flow and heart health, isoleucine, leucine, and valine, promoting muscle growth.

In common, animal proteins are easily digested and absorbed than plant-based proteins.

I also wrote a tutorial on Which Healthy Snack Can Provide Protein After Physical Activity? that you can follow.

Rich in iron

Pea protein powders are rich in iron.

Most products carry around 5–7.5 mg of iron per serving — roughly 27–42% of the daily reference intake for premenopausal women and 61–94% of the RDI for men and postmenopausal women.

However, the iron found in many plant foods is absorbable than that found in animal products.

Can improve this by consuming pea protein powder with vitamin-C-rich foods like citrus — which boosts iron absorption by 65-67%.

You must read this article: Can Low Iron Cause Digestive Problems?

Works with many special diets

Pea protein powder is usually vegan, dairy-free, gluten-free, and does not contain any of the top eight food allergens — peanuts, tree nuts, wheat, fish, shellfish, eggs, cow’s milk, and soy.

Health benefits

Pea protein powder not just be nutritionally beneficial but good for your health.

Here are many of its main benefits.

Builds Muscle Mass

Researches show that pea protein powder helps build muscle when paired with protection training.

In a 12-week study, weight-lifting men who consumed 50 gm of pea protein per day gained the amount of muscle as those taking whey protein.

This recommends that pea protein powder is as useful at building muscle mass as common dairy-based protein powders.

However, adding more protein to your diet without working out will not affect your muscles — you need to pair it with daily exercise.

Must read: What Is a High Protein Diet?

Good for Heart Health

Animal research has found that pea protein powder reduces risk factors for heart disease, like raised cholesterol and high blood pressure.

Pea protein hydrolysate — a partly digested protein powder that contains fewer proteins — has been shown to lower blood pressure levels in rats after three weeks.

Still, animal studies found that pea protein powder can reduce your cholesterol levels. It’s believed to work by increasing cholesterol uptake into cells and reducing the body’s production of fats.

To learn more, you can read: What Foods To Avoid With High Cholesterol?

Potential side effects

Pea protein powder is well tolerated and has few side effects.

It’s made by isolating protein from green peas; it is almost low in fiber and does not cause bloating as whole peas can for some people.

But, pea protein powder can be comparatively high in sodium — with products containing 111–390 mg per meal.

Therefore, people on a sodium-restricted diet need to watch their intake.

See this post: Can You Eat Too Much Fiber?

What are the negatives of pea protein?

  • Pea protein, being plant-based, provides for less iron intake than an animal-based product
  • High in sodium
  • Pea protein is very low in methionine+cysteine, making it an incomplete protein in many.

Dosages pea protein

Pea protein powder is a simple way to boost your protein intake.

It can be helpful for people trying to increase muscle mass, like bodybuilders or older adults.

Research shows that eating 0.73 gm of protein per pound (1.6 gm per kg) of body weight per day is the effective dose for building muscle.

Many people who use pea protein powder add it to smoothies or mix it with water or juice as a post-workout beverage.

Other uses include:

  • Mixed into oatmeal, brown rice cereal, or wheat porridge.
  • Added to dried goods like muffins, waffles, or brownies.
  • Whisked into plant-based milk to create a complete protein source.
  • Blended into a smoothie and chilled inside popsicle forms.

Must read: High Fiber Breakfast Foods

Conclusion

Pea protein powder is a high-quality, digested protein source made from yellow peas.

It’s rich in arginine, iron, and branched-chain amino acids and gives benefits like improved muscle growth, heart health, and feelings of fullness.

It works with many diets, as it’s vegan, gluten-free, hypoallergenic, and dairy-free.

Pea protein powder is the best option if you’re looking to add more protein to your diet.

Meanwhile, let me know if you have any feedback for me or for Star Health line?

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