Health-focused diet trends come and go, but pea protein powder is here to stay. This accessible, plant-based pantry staple supports well-being in numerous ways. Discover the many benefits of pea protein powder and how it can help you boost your health, achieve your goals, and care for your body more efficiently.
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What is pea protein powder?
Pea protein powder is gaining popularity because of its high protein content, affordability, availability, and low allergenicity. To produce it, manufacturing facilities dry and clean pea seeds before extracting their protein content with specialized technology. Because it doesn’t contain meat or dairy, pea protein powder can become a foundational source of protein for people who follow plant-based diets or avoid dairy.
A nutritional overview of pea protein
Pea protein powder has a complex dietary composition. Aside from being protein-rich, it is low in carbs and fats, and it contains all nine essential amino acids. Pea protein powder also contains potassium, an electrolyte that helps maintain your fluid balance and keeps you hydrated.
Specific nutritional details will depend on the product and brand you select. However, according to the U.S. Department of Agriculture, unsweetened varieties may contain 21 grams of protein in every ¼ cup, while others have 19 grams of protein per scoop. You’ll also find varying amounts of fats, calcium, iron, and sodium, so reading nutrition labels is key to finding the best product for your health goals.
Pea protein powder benefits
People who incorporate pea protein powder into their diets can reap its numerous benefits.
1. The dairy-free plant product may build muscle
Protein helps people develop more muscle mass. If you’re trying to get stronger, you don’t have to stick with whey protein powder forever, which causes digestive issues for many people.
Because peas don’t contain lactose, pea protein powder may not irritate your stomach the way whey might. Providing your body with protein that’s easier to digest could make it easier and more enjoyable to achieve your fitness goals if you’re tired of experiencing uncomfortable bowel symptoms after drinking whey protein shakes.
Additionally, pea protein can help build just as much whole-body muscle strength as whey protein when it becomes a long-term nutrient supplement. Enjoying it while completing regular weight training routines may help you get the results you want.
2. Peas don’t contain gluten
If you’re dealing with diarrhea or constipation, trying an allergen-free diet could reveal an underlying gluten sensitivity that impacts your protein shake intake. While whey protein itself is gluten-free, some varieties are developed with gluten-containing ingredients.
Pea protein is naturally gluten-free, and many brands are certified gluten-free, making it an excellent option for people with gluten sensitivities.
3. The vegan-friendly protein helps people lose weight
High-protein diets improve insulin sensitivity levels when combined with exercise. If left unchecked, insulin resistance can lead to increased body fat storage. Increasing your protein intake with a vegan-friendly, plant-based option like pea protein may support your weight loss efforts.
See if your weekly results change when you enjoy pea protein powders alongside your exercise regimen. The shelf-stable ingredient will remain ready to use while you pursue long-term, steady weight loss at a healthy pace for your body.
Types of pea protein powder available to consumers
After reading about pea protein powder benefits, you’ll find that there’s more than one kind on grocery store shelves:
Prepare to find numerous flavored and unflavored options as well. There’s no right or wrong decision when it comes to flavor. The best choice depends on what you’re making, whether you’re daydreaming about a chocolate protein shake or a thick cheese sauce fortified with unflavored protein powder.
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Ways to take advantage of pea protein powder benefits
When you find a pea protein product you’d like to try, there are numerous culinary avenues to explore. Consider which aligns with your current routine or health goals to simplify your choice.
1. Make lactose-free protein shakes
Pour a scoop of pea protein powder into your blender the next time you make a shake or smoothie. You’ll power your drink with lactose-free protein that may be easier on your stomach. The protein also doesn’t experience the same foaming effect as whey when you turn the blender on, which could improve the texture of your beverages.
Enjoy your pea-powered drinks before or after your workouts to reach your health goals faster. You could also drink them for breakfast. Research shows that protein-rich breakfasts keep people full longer, which could help you reach your healthy lunch without multiple snacks in between.
2. Mix it into dishes
Pea protein easily dissolves into liquids, so you could whisk an unflavored version into your gravy or cheese sauce for casseroles. Some people also enjoy it mixed into oatmeal while it’s still boiling on the stove.
If you’re trying to save money on expensive meats, supplementing your protein intake with pea-derived powder could make meals more satiating without compromising your budget. Reducing your weekly grocery expenses is one of the many pea protein powder benefits that people enjoy.
3. Add pea protein to baked goods
Don’t forget to try pea protein powder in your favorite baking recipes. This plant-based product fortifies recipes like muffins, waffles, and bread. You’ll gain more protein in every meal, which amplifies muscle gains. You could also regulate your hunger cues with food backed by satiating protein sources like peas.
Potential risks to consider
While pea protein powder benefits make it a popular grocery staple in many households, you should also consider some health risks. For example, plant-based products could add lead to your diet. Plants absorb the toxic metal when it enters the soil through leaked products like gasoline, paint, and plumbing materials. There’s no safe exposure to lead, so double-check that your preferred pea protein powder manufacturer has food safety standards in place to detect and eliminate it.
Additionally, while getting enough protein is crucial, consuming too much can also lead to adverse side effects. High-protein diets can cause hypertension and diabetes without moderation. If you have concerns, consult with your doctor or a registered dietitian to assess your protein intake and identify any potential health risks related to your medical history.
Anyone living a green lifestyle should also consider the environmental impact of pea protein. Cultivation and processing create 1.91 kilograms of carbon dioxide equivalent for every one kilogram of pea protein concentrate produced. Farming pea plants also requires land use and water consumption. Although it’s a greener protein source than meat, your pea protein powder will still affect the planet.
Enjoy the many pea protein powder benefits
Adding plant-based protein powder to your diet could fortify your health. Pea protein is satiating, aids weight loss, and supports muscle gain efforts alongside exercise routines. Call your doctor to discuss if it’s right for you. You can also work with a nutritionist to integrate the protein into your diet and create a grams-per-day goal that’s best for your body.
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