We should probably first address the most important question for those who don’t already know, what is pea protein?
Pea protein is a supplement made by extracting protein from dried yellow and green peas. This versatile, sustainable and nutrient-rich protein source is commonly used to increase the protein content of shakes and smoothies, as well as vegan products, and has many nutritional benefits.
In addition to its benefits and appeal to vegetarians and vegans, pea protein is also hypoallergenic as it is free of the most common food allergens, such as dairy, soy, wheat, nuts, peanuts, gluten and shellfish.
Benefits of pea protein
To begin our review of the benefits of pea protein, it is an incredibly high quality source of protein.
Protein is an essential part of a healthy diet and plays a vital role in helping your body build muscle, develop strong bones, healthy tissue, and create and maintain every cell in your body.
Protein is found in a lot of enzymes that your body uses to produce energy, transport oxygen and nutrients, and many other essential tasks needed to function efficiently; that’s why you need a lot of it to keep your body functioning at its best.
Since peas are legumes, like other legume seeds, they contain a lot of protein, about 20-30% to be precise. In addition to their high protein content, peas are also rich in essential amino acids.
The human body needs 20 amino acids to sustain life. While a total of 11 of these are produced by the body itself, the other 9 must be obtained through dietary sources.
The pea protein content contains the nine essential amino acids that the body cannot produce, also known as essential amino acids or EAAs. Amino acids perform vital functions in the body, including healing, repair, assisting in the production and growth of muscle, skin and connective tissue, and more.
Since pea protein contains all nine essential amino acids, it is considered a “complete” protein. Examples of other complete proteins are: meat, dairy, eggs and soy.
Compared to other plant-based protein sources, pea protein is closer to animal-based protein sources, such as whey, which has a very similar amino acid content.
Suitable for vegetarians and vegans
One of the most notable and recognized health benefits of pea protein powder is that it comes directly from plants, which means it offers an option for both vegetarians and vegans.
Because it is naturally vegan, pea protein has the added advantage of being hypoallergenic, which means that a person is less likely to develop an allergic reaction when consuming it in any form, except those with pea allergies or intolerance.
Pea protein is a gluten- and dairy-free protein source, unlike other supplements that contain dairy, such as whey. As mentioned above, this form of protein also rules out eight of the most common food allergens, which are: peanuts, eggs, tree nuts, soy, wheat, fish, shellfish and milk.
Good for the heart and kidneys
The next of the several benefits of pea protein section is that it carries numerous advantages for heart and kidney health.
Pea protein is a huge source of lean protein, due to the fact that it is low in saturated fat. Several studies have found that just a few grams of pea protein a day is enough to help minimize blood pressure.
The results suggested that pea protein hydrolysate, a partially digested protein powder that has smaller sized proteins, significantly reduced blood pressure levels in rats after only 3 weeks.
In another 2011 randomized analysis exploring the blood pressure-lowering impact of a pea protein hydrolysate in hypertensive rats and humans, results showed that 3 grams of pea protein hydrolysate per day lowered systolic blood pressure (the preeminent number in a reading) by 6 points of view.
High blood pressure causes a subject to run a greater danger of having a heart attack or stroke, so by lowering it through regular pea protein ingestion, they have the ability to straightforwardly minimize the ways of such encounters.
In addition to the advantages of pea protein for blood pressure, according to a sequence of animal studies, pea protein powder increases cholesterol absorption into cells and decreases body fat production.
Great source of iron
Another health advantage of pea protein powder is the fact that it is also quite rich in iron, which goes in opposition to the misguided initiative that vegan products are mainly low in this primordial mineral. Iron is important for the circulation of blood and oxygen in the human body and is essential for contributing to its metabolism.
Most pea protein powder products have within 5-7.5 milligram of iron per serving, which implies 28-42% of the daily allusion intake for premenopausal females. additionally, it has 62-94% of the daily allusion intake for men and postmenopausal females.
However, one of the problems with the iron richness of pea protein is that the iron in plant foods is much less absorbable than that in animal products. However, this can be remedied by consuming pea protein with vitamin C-rich foods. This can increase the absorption rate by up to 67%.
Helps build and maintain muscle
It may be hard to believe, however, another advantage of pea protein is that it has been shown to help build muscle mass as effectively as an animal-based protein such as whey.
Pea protein has high levels of branched-chain amino acids, such as l-arginine, which play a prominent role in building muscle as well as optimizing human growth hormone. Once combined with resistance training exercises, it can help take muscle gain to the next degree.