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Is Pea Protein a Good Choice?

Sharon Palmer

With so many plant-based proteins on the market, is pea protein a good choice? Sharon addresses questions on the benefits of pea protein and shares what to look for when purchasing this protein powder.

Is Pea Protein a Good Choice?

Question: What is pea protein, and how can I find a good brand? 

Sharon’s Answer: Pea protein is so hot right now—it seems that it’s in everything, especially plant-based meat alternatives and protein powders. What’s so great about pea protein? Well, let’s start at the beginning. Pea protein is made from dehydrated, ground yellow split peas, which are naturally rich in protein. Pea protein is concentrated, providing about 25 grams of protein compared to 10 grams in ¼ cup of dried split peas.

This plant-based protein is unique because it is rich in the branched chain amino acids isoleucine, leucine, and valine, which have been shown to reduce muscle breakdown and fatigue during physical activity. One study found that pea protein had the same effect as whey protein on muscle thickness, and the researchers noted that it could be due to the lysine, arginine, and branched chains in pea protein.

However, the form of protein in peas is not quite as high in quality compared to other forms, such as soy, meat or whey. The PDCAAS score (a rating of protein quality) for pea protein is .82, compared to 1.0 for eggs. However, this measurement is still pretty good, and no problem if your diet is balanced in plenty of other whole plant foods, such as whole grains, nuts, pulses, and vegetables.

There are other reasons to like pea protein, too. It’s great for people suffering from allergies to other plant proteins, such as soy. And it has a great environmental footprint, as it’s a more sustainable option compared to animal proteins, requiring fewer resources, such as water, fossil fuels and fertilizers to produce. It’s also less costly than other protein powders, which is another reason you’re seeing it pop up in products more frequently.

So, how do you know which pea protein powder to choose? I think the most important thing to do is to thoroughly read the labels of products to find one that best meets your needs. Some have added vitamins, minerals, omega-3 fatty acids, green powders and probiotics. Those are all great things, and if you are looking for them in your protein powder, than go for it. But if you are getting these nutrients in other sources, you may not need them in your supplement. Keep your eye out for ingredients like unwanted colorings, artificial flavors, and sweeteners. Learn a little bit more about the company: What do they stand for? How do they vouch for the integrity of their ingredients? And finally, never let pea protein powder supplements stand in the way of eating plenty of wholesome, healthy, whole food, plant-based meals Let them be a supplement to a healthy lifestyle, not the spotlight.

Sharon

Image: Pea protein is the first ingredient in this protein powder supplement, Sharon Palmer, RDN

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

Does Soy Lead to Gynecological Issues?
How do I Get Vitamin D on a Plant-Based Diet?
How Do I Eat for Better Digestion?

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