Pea protein can be found in a variety of products, from protein powders to veggie burgers to milk. Depending on how it is processed, pea protein can be produced in one of three forms2: isolates, which have the highest protein concentration; concentrates, which have a slightly lower protein concentration and may contain some fat and carbohydrates; and textured, which can be used in meat substitutes. When sold as a protein powder, in the isolate form, pea protein typically has around 25 grams of protein per 100-calorie serving. Additionally, pea protein is naturally free of dairy, nuts, and gluten, perfect for those with allergies or dietary restrictions. It also tends to be easier on the digestive system than dairy-based proteins. Another great reason to choose pea protein: Plant-based proteins are more sustainable6 than animal-derived ones. They use less water and energy resources to produce, and they fortify the soil. Peas, in particular, require less water to grow than other commonly used plant proteins like soy and nuts. Pea protein can provide similar benefits to whey protein without the dairy allergens and sustainability issues. Although pea protein is not a “complete” protein, one study7 found that pea protein promoted muscle growth as effectively as whey when both protein powders were paired with a resistance training plan. In fact, as we mentioned, the high levels of BCAAs and naturally occurring sodium in pea protein make it a great post-workout recovery fuel alternative to whey. Also, if weight loss is your goal, you may want to try pea protein. In a study8 comparing protein sources, those who consumed pea protein before a meal subsequently ate significantly fewer calories than those who had consumed whey protein. This may be because pea protein is digested more slowly than whey, which makes it more satiating (though it’s important to remember that calories are only one part of the weight loss equation). For those who suffer from allergies, avoid dairy, or just want to shake up their protein game, pea protein is a great option. When it comes to plant-based proteins, you also have to be mindful of soil quality. Plants can soak up heavy metals, like lead and arsenic, in the soil, and peas are no exception. Look for trustworthy companies with third-party testing to ensure you are getting a clean pea protein. Looking for a great recommendation? We recommend So Lean & So Clean, Ora Organics, $50 and Organic Plant Protein, Garden of Life, $25 (the smooth vanilla flavor is a great addition to any morning smoothie). If you’re looking for a “complete” protein, try a blended product. Many brands sell pea protein mixed with a complementary protein source, like brown rice protein, so you can get all nine essential amino acids in the necessary quantities in one go. Not sure where to find one? Try this Organic Vegan Plant-Based Protein Powder, Kos, $44, which contains a combination of pea protein, flaxseed protein, and quinoa protein. No matter your health goals, pea protein stacks up as a healthy and sustainable protein source. Looking for a delicious way to use your protein powder? Check out our Guide to Making Healthy Smoothies. McDonough has developed & lead nutrition education programming in schools. She’s covered a wide range of topics as a health & nutrition reporter from the rise in the use of psychedelics for depression to the frustrating trend in shorter doctors’ appointments and the connection between diet and disease.
