Why do peas contain protein

It can aid muscle growth, weight loss and heart health. This article reviews the nutrition, health benefits and possible side effects of pea protein powder. Pea protein powder — or pea protein isolate — is made by isolating the protein from ground yellow peas, forming a beige powder.

Pea protein contains all nine essential amino acids that your body cannot create and must get from food. You can compensate for this by including other methionine-rich foods, like eggs, fish, poultry, beef, pork or brown rice in your diet 2 , 3. Still, research demonstrates that pea protein is one of the more easily digested plant-based proteins — just behind soy protein and chickpeas 7 , 8. Most products contain around 5—7.

However, the iron found in plant foods is less absorbable than that found in animal products Pea protein also blends well with water and has a less gritty or chalky texture than other plant-based protein powders like hemp. While pea protein powder works for most people, anyone with an allergy, sensitivity or intolerance to peas should avoid it. Pea protein powder is a high-quality protein rich in iron, arginine and branched-chain amino acids.

Studies show that pea protein powder can help build muscle when paired with resistance training. In one week study, weight-lifting men who consumed 50 grams of pea protein per day gained the same amount of muscle as those taking whey protein 4.

This suggests that pea protein powder is just as effective at building muscle mass as more common dairy-based protein powders. However, adding extra protein to your diet without working out is not likely to have any effect on your muscles — it must be paired with consistent exercise 14 , Research has found that protein helps people feel fuller for longer than carbs or fat This means that high-protein diets may reduce overall calorie intake and lead to gradual weight loss over time Other research observed that pea protein powder is just as effective at promoting fullness as dairy-based protein powders like casein or whey 19 , 20 , Pea protein powder is a good option for increasing protein intake and boosting feelings of fullness after meals.

Animal studies have found that pea protein powder can reduce some of the risk factors for heart disease , like elevated cholesterol and high blood pressure. Pea protein hydrolysate — a partially digested protein powder that contains smaller proteins — has been shown to significantly lower blood pressure levels in rats after three weeks A similar three-week study in humans found that 3 grams of pea protein hydrolysate per day lowered systolic blood pressure the top number of a reading by 6 points However, regular pea protein powder that has not been partially digested does not appear to have the same effect Pea protein is not all the same.

Protein and other nutrient content varies based on the brand and whether it is a concentrate or isolate isolates typically have more protein. Even when supplying equal amounts of protein, the amount of fiber differs.

Some are a good source of fiber yet most contain little. This protein is relatively low in fat yet at least one that I looked at contained a concerning amount of trans fat the type of fat most clearly damaging to heart health. Compared to protein-fortified products with protein isolated from hemp seed, rice and most other grains, pea protein contains a better balance of essential amino acids. The less desirable aspect of pea protein is that it can have a gritty texture.

So it seems to work best in smoothies with a variety of other ingredients, or in protein-enriched products using recipes that overcome that problem. Consider what else you get from foods that supply protein. The standard size serving of pea protein powder as listed on labels often provides about 21 grams of protein.

Split peas provide important amounts of magnesium, folate, and potassium, but labels provide no indication of how much is retained in pea protein powder.

A serving of pea protein powder does often remain a good source of iron. Foods that contain smaller amounts of protein can add up to meet your protein needs and provide other nutrients and phytochemicals.

For example, blenderizing a smoothie with soy milk or tofu, or including a handful of nuts in a snack or mixed into salad also supplies magnesium, potassium, polyphenols, and vitamin E.

If you choose it to boost protein, just remember that whole foods provide more than protein: keep an eye on the big picture. Bottom line. Pea protein can be a useful ingredient to provide structure to gluten-free foods or improve texture. If you choose it to boost protein, just remember that whole foods provide more than protein: keep an eye on the big picture of what your foods provide to promote overall health.

Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. We work to prevent cancer through innovative research, community programs and impactful public health initiatives. I am trying to weed out the unhealthy products as I do need some convenience products i.

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This article explores whether salt is healthy or unhealthy. Health Conditions Discover Plan Connect. What Are Green Peas?

They have been part of the human diet for hundreds of years and are consumed all over the world. Summary: Green peas are seeds that come from a legume plant, but they are most often consumed as a starchy vegetable. High in Many Nutrients and Antioxidants.

Green peas have an impressive nutrition profile. Summary: Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. Summary: Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain. Summary: Green peas have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control. Summary: Green peas are rich in fiber, which benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.

Heart Disease Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. They may also have a positive effect on heart health. Diabetes Green peas have a few characteristics that are known to aid blood sugar control, which is an important factor in preventing and controlling diabetes.

Summary: Green peas have several properties that may help prevent and treat some chronic diseases, such as heart disease, cancer and diabetes. They Contain Antinutrients. Here are the two most important antinutrients found in green peas: Phytic acid: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium 39 , Lectins: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption 41 , Levels of these antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.

They are more likely to cause problems when consumed in high amounts. Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas 41 , Eat them fully cooked: Antinutrient levels are higher in raw peas, which makes them more likely to cause digestive discomfort. Summary: Green peas contain antinutrients that may interfere with the absorption of some nutrients and cause digestive distress.

They May Cause Bloating. Should You Eat Green Peas? Overall, green peas are an incredibly healthy food to incorporate into your diet. Read this next. Are Beans Keto-Friendly?