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Ysabel Montemayor, RD

Pea Protein: The New Plant-Based Superfood

Looking for a healthy, hypoallergenic protein powder? Pea protein is full of nutrients and free of allergens such as dairy and soy.
pea protein- plant based protein


The popularity of pea protein is due to the fact that it is gluten and dairy free. It also provides a variety of health benefits.

Pea protein powder is popularly used by people who live an active lifestyle, are health conscious, and are on a plant-based diet.

The popularity of pea protein is mainly due to the fact that it is gluten and dairy free, but it also has other health benefits.

If you are wondering what the pea protein craze is about, you have come to the right place.

We are going to discuss what pea protein is, its nutritional value, and the health benefits of incorporating pea protein into your diet.

What is pea protein?

Pea protein is protein extracted from peas.

To put it simply, pea protein is made by grinding up dried yellow split-peas into a fine powder and isolating the protein from most of the fiber and starch. This is why it is often called pea protein isolate.

This veggie protein is one of the most hypoallergenic protein powders because it contains no dairy, nuts, eggs, or soy.

Pea protein is easy to digest and doesn’t cause bloating like other protein powders commonly do.

What nutritional value does pea protein powder have?

The following nutritional values are based on 20 grams of organic pea protein powder.

  • Calories: 80
  • Fat: 1.5 g
  • Carbohydrates: 1 g
  • Protein: 28 g
  • Fiber: 1 g
  • Calcium: 58 mg
  • Iron: 5 mg
  • Potassium: 21 mg

Note: Nutrition composition may vary per brand, so make sure to always check the nutrition facts.

By the numbers above you can see that pea protein is a great source of protein, calcium, and potassium.

Calcium is an essential mineral that helps build up your teeth and bones. Your heart and muscles need calcium to function too.

Potassium is another essential mineral that is found in the foods we eat such as bananas. Our bodies need potassium because it assists with the following body functions: blood pressure, digestion, pH balance, nerve impulses, and muscle contractions.

What are the health benefits of pea protein?

Pea protein provides five key health benefits:

1. Promotes Heart Health

We all want to have a healthy heart and pea protein has the power to help with that.

Pea protein promotes heart health by reducing cholesterol levels and lowering blood pressure.

A study published by the American Journal of Epidemiology supports the idea that consuming plant-based protein over animal-based protein may reduce the risk of coronary heart disease.

2. Increases Muscle Mass

You may have heard the myth that plant-based protein doesn’t have the same effect as animal-based protein to increase muscle mass or aid in muscle recovery after working out. This is not true at all.

A study published in 2015 by the Journal of the International Society of Sports Nutrition supports the fact that pea protein is able to increase muscle thickness as well as animal-based protein.

The high concentration of Arginine, an amino acid, helps increase muscle mass.

3. Reduces the Risk of Kidney Disease

Pea protein may also benefit your kidney health, according to a Canadian study at the University of Manitoba.

The study found that consuming pea protein may reduce blood pressure, which can delay or prevent the onset of chronic kidney disease. Many deaths caused by chronic kidney disease is because of high blood pressure.

4. Aids in Weight Loss

If you want to lose weight, pea protein can help with that too!

Pea protein can help you lose those extra pounds because it can help you feel fuller longer, boost your metabolism, and reduce your appetite.

English research has shown that pea protein may help control a hormone called Ghrelin, which is responsible for increasing your appetite.

5. Regulates Blood Sugar

We all know that foods can fluctuate our blood sugar levels.

Pea protein has a low carbohydrate concentration and ranks low on the glycemic index, meaning that it won’t cause spikes in blood sugar.

A study done by the University of Toronto researchers supports this claim by discovering that blood glucose levels in young men were lower after consuming a meal with pea protein compared to without.

Now that you know the health benefits of pea protein and its nutritional value – don’t forget to add some protein powder to your smoothie. Your body will thank you.

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