With so many products containing pea protein on supermarket shelves these days, I get a ton of questions on this trendy food ingredient. That’s why I’m answering your top questions about whether pea protein is a healthy choice? Learn all about the quality of pea protein, including in food products, pea protein powder, pea protein benefits, recipes, and more.
Is Pea Protein a Healthy Choice?
Question: What is pea protein, and should I be including it in my diet?
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.
Question: What is pea protein?
Sharon’s Answer: 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 per serving, compared to 10 grams in ¼ cup of dried split peas.
Question: What about the protein quality of plant protein?
Sharon’s Answer: 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.
Question: What about pea protein quality?
Sharon’s Answer: 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 high, and no problem if your diet is balanced in plenty of other whole plant foods, such as whole grains, nuts, pulses, and vegetables.
Question: What are the benefits of pea protein?
Sharon’s Answer: 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.
Question: How can you choose the best pea protein powders?
Sharon’s Answer: I think the most important thing to do is to thoroughly read the labels of pea protein powder 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 supplemental powder. Keep your eye out for ingredients like unwanted colorings, artificial flavors, and sweeteners. You can also 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 plant-based meals based on a variety of minimally processed foods, such as beans, lentils, tofu, whole grains, vegetables, fruits, nuts and seeds. Let protein powders be a supplement to a healthy lifestyle, not the spotlight.
Image: Pea protein is the first ingredient in this protein powder supplement, Sharon Palmer, RDN
Try some of my favorite smoothie recipes—perfect for adding a scoop of pea protein powder to the mix for a boost of protein.
Check out the other nutrition questions I’m answering in my Ask Sharon feature at The Plant-Powered Dietitian:
