Pea Protein
Uses
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
|---|---|
1 Star Athletic Performance Refer to label instructions | Pea protein may help build muscle and help athletes recover after exercise. Pea protein is a good source of branched-chain amino acids (leucine, isoleucine, and valine), which are needed for muscle building and repair. Researchers have found that the amino acids in hydrolyzed protein supplements are highly available for muscle repair after muscle fiber damaging exercise and other causes of muscle injury. Some, but not all, studies show that protein supplements may help athletes by reducing soreness and speeding recovery after exercise, and increasing muscle mass gains. Whether pea protein has advantages over other protein supplements for athletes has not yet been determined. |
1 Star Cardiovascular Disease Refer to label instructions | Pea protein might help prevent cardiovascular disease by lowering cholesterol and triglyceride levels. A pea protein supplement lowered cholesterol and triglyceride levels more than casein protein in rats. Whether pea protein has the same effect in humans is not yet known. |
1 Star Hypertension 20 to 30 grams of hydrolyzed pea protein up to three times per day | Pea protein may help reduce blood pressure. Pea protein is high in arginine, an amino acid that promotes relaxation of blood vessel walls. In addition, there is evidence that peptides produced during hydrolysis or digestion of pea protein could have blood pressure-lowering effects. Taking a combination protein isolate supplement made from pea, soy, egg, and milk, at a dose of 20 grams three times per day for four weeks, was found to lower high blood pressure more than the placebo in a controlled trial that enrolled 99 participants with high blood pressure. In a small, three-week, placebo-controlled, crossover trial (in which subjects participate in both the treatment and placebo phases, in random order) with seven hypertensive participants, hydrolyzed pea protein reduced systolic blood pressure by 6 mmHg. |
1 Star Obesity 15 grams per day | Pea protein, like other proteins, may support weight loss by curbing appetite and improving metabolic health. Researchers have found plant-based protein supplements can help reduce appetite and improve blood glucose control, support cardiovascular health, and may help promote weight loss while preserving muscle mass. Protein supplementation has been shown to increase fullness and reduce appetite, and pea protein appears to preform equally to whey and milk protein in this regard in studies in healthy adults. Compared to whey protein and milk protein, 15 grams of pea protein daily was found to be better at inducing satiety (a sense of fullness) in overweight people. |
How It Works
How to Use It
Where to Find It
Possible Deficiencies
Interactions
Interactions with Supplements, Foods, & Other Compounds
Interactions with Medicines
Side Effects
Side Effects
People with peanut, soybean, or other legume allergies should be careful when adding pea protein to the diet. Even though peas are not a major cause of allergies, pea allergies are more common in people who have other legume allergies.10
Carbohydrate molecules called oligosaccharides may be present in varying amounts in pea protein extracts. These molecules can cause intestinal discomfort and gas in some people. A processing technique called ultrafiltration reduces the amount of oligosaccharides remaining in pea protein and reduces this side effect.11
References
1. Bernhisel-Bradbent J, Taylor S, Sampson H. Cross-allergenicity in the legume botanical family in children with food hypersensitivity. II. Laboratory correlates. J Allergy Clin Immunol1989;84:701-9.
2. Hasan M, Mannan A, Alam R, et al. A Computational analysis on Lectin and Histone H1 protein of different pulse species as well as comparative study with rice for balanced diet. Bioinformation 2012;8:196-200. doi: 10.6026/97320630008196. Epub 2012 Feb 28.
3. Tomoskozi S, Lasztity R, Haraszi R, et al. Isolation and study of the functional properties of pea proteins. Nahrung 2001;45, 399–401.
4. Murata K, Nishikaze M, Tanaka M. Nutritional quality of rice protein compared with whole egg protein. J Nutr Sci Vitaminol (Tokyo) 1977;23:125-31.
5. Hasan M, Mannan A, Alam R, et al. A Computational analysis on Lectin and Histone H1 protein of different pulse species as well as comparative study with rice for balanced diet. Bioinformation 2012;8:196-200. doi: 10.6026/97320630008196. Epub 2012 Feb 28.
6. Davidsson L, Dimitriou T, Walczyk T, Hurrell R. Iron absorption from experimental infant formulas based on pea (Pisum sativum)-protein isolate: the effect of phytic acid and ascorbic acid. Br J Nutr2001;85(1):59-63.
7. Zhang M, Huang G, Jiang J. Iron binding capacity of dephytinised soy protein isolate hydrolysate as influenced by the degree of hydrolysis and enzyme type. J Food Sci Technol2014;51:994-9. doi: 10.1007/s13197-011-0586-7. Epub 2011 Nov 15.
8. Perez-Llamas F, Larque E, Marin J, Zamora S. In vitro availability of minerals in infant foods with different protein source. Nutr Hosp 2001;16:157-61. [in Spanish]
9. Skorepova J, Moresoli C. Carbohydrate and mineral removal during the production of low-phytate soy protein isolate by combined electroacidification and high shear tangential flow ultrafiltration.J Agric Food Chem 2007;55:5645-52. Epub 2007 Jun 14.
10. Ibanez M, Martinez M, Sanchez J, Fernandez-Caldas E. Legme cross-reactivity. Allergol Immunopathol 2003;31:151-61. [in Spanish]
11. Fredrikson M, Biot P, Alminger M, et al. Production process for high-quality pea-protein isolate with low content of oligosaccharides and phytate. J Agric Food Chem 2001;49:1208-12.
Last Review: 06-05-2015
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