Whether you’re trying to look like Schwarzenegger or just looking for a filling snack, you need protein, but may not have the means or desire to gnaw on a T-bone every time you’re a little peckish. If you want to supplement your natural protein intake, protein enhanced shakes and bars can be great, but what exactly is the protein enhancing those things? With today’s shift towards plant-based eating, we’re seeing an increase in pea protein, which is something that we had a lot of questions about. Luckily, we also had time, resources, and a willingness to shirk our other responsibilities in the name of research, so we’ve turned those questions into answers.
What is pea protein?
Pea protein is the hero we didn’t know we needed. It’s extracted from yellow split peas, so it’s a protein source that’s plant-based, lactose free, and relatively easy to digest. It’s an alternative to whey protein, and can be found in protein fortified foods from energy bars to veggie burgers to cereals, or in protein powders that you can add to smoothies and shakes.
There are a few different types of pea protein. Textured pea protein is the least processed of three main types. It’s used mostly to make alternative meat products. As for the other two types, they’re more likely to be sold in stores. These are pea protein isolate or concentrate. The isolate is a powder with pea protein, amino acids, and little to nothing else. The concentrate has less protein but more carbs and fats, so it’s a little better suited for a meal replacement with more nutrients rather than just a supplement.
Is pea protein a complete protein?
To answer this, we have to touch a little on amino acids. There are nine essential amino acids. Animal products have all of these, but some plant foods are frequently low on one or more, including our lord and savior pea protein. It does have all of the essential amino acids, but it is low in one called methionine. Even though pea protein can be a great addition to a diet, you’d be doing yourself a disservice if this was your only source of protein. That means that even if you love Fun-Dipping your way through raw pea protein powder, you should probably supplement that with some other protein sources. Also maybe ask yourself why you are the way that you are?
What does pea protein taste like?
Please do not Fun Dip pea protein, for so many reasons. On its own, few people have reported pea protein as having any sort of overwhelming flavor. In fact, it’s a fairly neutral blank canvas, so many include it in recipes like shakes and smoothies, especially because the texture is so smooth. The flavor it does have is generally on the grassy, earthy side, but it’s no match for the sweeteners and flavors in protein powder mixes or energy bars.
How is pea protein made?
Like many other protein powders, pea protein is extracted from whole foods, concentrated, and then turned into powder form. This is done without a chemical solvent, by a process with a dry phase and a liquid phase. In the dry phase, the shell of the pea is taken off. From this now-nude pea, a flour containing soluble fibers, starches, and proteins can be taken. Being water-soluble, pea proteins are then separated from starch and fiber by wet filtration and centrifugation.
What are the benefits of pea protein?
Pea protein has a lot of pros. It generally contains fewer allergens, such as lactose and gluten, than whey options. Of course, it’s not guaranteed, so always check the label if you’re strict about your diet. Pea protein is also generally easy to digest, creamy in foods and drinks, and high in iron. As a tool in creating alternative meats, it also scores high in terms of emulsifying properties, good solubility, dispersion of water, and ability to brown in the pan. You probably won’t be running out to buy a bunch for dinner tonight, but now you know what it means if you see it in an ingredients list.
