Pea Protein – a worthy alternative to Whey Protein?
Manufacturers make protein powder by extracting protein from whole foods and then concentrating and preparing it into a powdered form. The source of the proteins used for pea and whey protein powders is one of the biggest differences between the two.
Whey protein is isolated from whey, a milky by-product left over during the cheesemaking process. Because it comes from milk, most whey protein powder contains the milk sugar lactose. Pea protein is plant-based and lactose-free. It’s isolated from legumes — yellow split peas, in particular.
Allergens
While many types of whey protein contain allergens like lactose and gluten, most types of pea protein are free from all of the most common allergens. This might make pea and other plant-based protein powders a desirable choice for people with food allergies or those following a dairy or gluten-free diet. People with allergies or intolerances to gluten and dairy may find that pea protein powder is easier to digest. They may feel less gassy or bloated when they use it instead of whey protein.
Side effects and risks of whey protein
Whey protein is generally safe for most people to take, as long as they don’t have a dairy allergy. But there are drawbacks:
Calorie content: Whey protein may be low fat and low carb, but it still has calories. Too many calories from anything, including protein, leads to weight gain.
Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavours, sweeteners or added sugar. It’s better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake.
Possible contaminants: Protein supplements don’t have strict regulations like foods and drugs. The purity might not be proven in some protein supplements. They can have fillers or heavy metal contaminants that aren’t listed on the label. Choose whey protein products that are certified.
Possible digestive problems: Some people experience constipation, diarrhoea or nausea from taking whey protein, especially if they take large amounts.
The benefits of pea protein
There are several potential benefits that can come with using pea protein. They include:
· Easily digestible. Pea protein is digested well and therefore easy on your stomach, unlike high-fat meat products.
· Creamier texture. If you enjoy a creamier texture to your shakes, pea protein shakes are creamier than other options like whey protein.
· Vegan-friendly. If you’re a vegan or vegetarian, this is a staple you can easily fit into your diet.
· Hypoallergenic. Pea protein is both gluten- and lactose-free, making it a preferred option for people who have those particular allergies.
· High in iron. Pea protein delivers a healthy helping of this essential nutrient.
Pea protein drawbacks
There aren’t many drawbacks to pea protein as long as you properly incorporate it into your diet. In other words, it should be a supplement, not a substitute for real food. Remember the food-first approach and treat pea protein as an additional part of your daily intake, not in place of something else.
If you’re trying to choose between pea and whey protein powders, key points you may want to consider include your budget, dietary restrictions, and personal preferences.
Extracts taken from https://www.healthline.com & https://health.clevelandclinic.org