Name: Pea protein — a protein concentrate or isolate made from yellow field peas (Pisum sativum), sold as a pale, slightly earthy-smelling powder, and used in protein shakes, plant-based meat, milks and bars. It is naturally dairy-free, soy-free and gluten-free.
Description
Pea protein is made by milling dried yellow peas, removing the starch and fibre with water and filtration, and drying the protein. It rose in popularity in the 2010s, as the plant-based food and sports nutrition industries sought alternatives to soy and whey, and it now appears in meat substitutes such as Beyond Meat, milks such as Ripple, protein bars and shakes.
It is relatively high in lysine and low in methionine, so it pairs well with rice protein, and it has a slightly earthy, bitter taste and a thick, gritty texture, which makers mask with flavours. Pea protein isolate is a refined, ultra-processed ingredient.
Main nutrition value
Pea protein is rich in protein, with most of the starch and fibre removed, and provides iron, though minerals and quality vary by brand.
How best to be consumed
Pea protein is used in shakes and as a food ingredient.
- Blend a scoop with water, plant milk, banana and cocoa or peanut butter, to hide the earthy taste.
- Stir into oatmeal, pancakes, muffins and baking, replacing some flour.
- Combine with rice protein for a more complete amino acid profile.
- Choose products tested for heavy metals and with simple ingredients.
- Use as a supplement to a varied diet, rather than a replacement for whole foods.
Overconsumption could cause…
Pea protein is generally well tolerated, with a few points to know.
- Pea allergy in people allergic to peas or other legumes, which can be significant.
- Bloating and gas from the fermentable carbohydrates in legumes, particularly if you are not used to eating them, so build up gradually and drink water. Pea protein can also cause digestive discomfort in some people.
- Trace heavy metals such as lead and cadmium reported in some protein powders, so choose tested brands.
- High sodium and additives in some flavoured powders and processed products that contain it.
Wikipedia — Pea protein, used for origin, naming and history: https://en.wikipedia.org/wiki/Pea_protein
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