Gone are the days when split yellow peas were mere bulking agents thrown into your grandmother’s soup. Now, they’re key players in many plant-based products – from plant-based burgers to protein shakes. Pea protein is having its day in the sun. However, despite its rising popularity, this nutritious ingredient faces some misconceptions. Let’s separate fact from fiction and explore why this humble legume deserves a spot on your plate, even as an undetectable ingredient in a finished product.
1. Does pea protein cause bloating?
Some people worry that eating pea protein could cause bloating or an upset stomach, similar to the effects of consuming beans or other high-fibre foods. The good news is that pea protein is typically highly digestible – on a par with traditional protein sources such as whey and casein, both derived from dairy. This is because most of the fibre is removed during processing – though research does show that the type of pea protein and how it’s made can affect its digestibility.1 2
If you’ve avoided products containing pea protein for fear of tummy troubles, it might be time to give them a try.
2. Is pea protein safe for people with allergies?
Pea protein is not among the Big Eight allergens, which include peanuts, tree nuts, dairy, and soya. However, if you have a peanut or other legume allergy, it’s worth being cautious and consulting your GP before trying products containing pea protein. While cross-allergy between legumes is low, it’s not impossible.3
Food labelling is becoming increasingly transparent, with more brands clearly listing pea protein as an ingredient. So, whether you’re shopping for snacks or enjoying a meal out, it’s easier than ever to make informed choices.
3. Does pea protein lack amino acids?
There’s a misconception that plant-based proteins don’t provide enough amino acids to support muscle growth or overall health.
The truth? Pea protein is one of the best plant-based options and meets the amino acid requirements set by global health authorities such as the World Health Organization.4 It contains all essential amino acids, except methionine – an amino acid easily found in grains and nuts.
By combining pea protein with other plant-based ingredients, you can enjoy a balanced, protein-packed diet.
Healthy and easy sources of vegan protein
There are still a lot of prejudices about vegan and vegetarian lifestyles, including the idea that a plant-based diet does not provide sufficient protein. In this article, ProVeg investigates this claim and shows that plant-based nutrition is perfectly suitable for meeting everyone’s protein requirements.
4. Is pea protein too processed?
“Processed foods” have received a great deal of negative publicity in recent years, so some people assume pea protein must be unhealthy. However, not all processing is bad!
Think of everyday foods such as orange juice, oats, or wholewheat bread – they’re all technically processed, yet they’re still nutritious. Pea protein is similar: it’s simply made by separating the protein found in yellow peas from the starch and fibre.
What matters most is the nutritional value of the final product. Many pea-protein-based foods are low in fat, salt, and sugar while being rich in nutrients. So, don’t let the “processed” label deter you – check the packaging for nutritional information and enjoy products containing pea protein as part of a balanced diet.
What a well-planned plant-based diet looks like
The ‘food plate’ is endorsed by various nutrition societies and national governments and provides a simple guide to making healthy food choices. The composition of the food plate corresponds to current scientific knowledge regarding the health effects of what we eat and drink. In the following article, we present the plant-based food plate from ProVeg.
Why pea protein deserves its ‘hidden’ place on your plate
Pea protein isn’t just a trendy ingredient – it’s nutritious, sustainable, and versatile. By understanding the facts behind the myths, you can make informed choices that support your health and the planet. Pea protein is a key ingredient in many popular plant-based products, from Beyond Meat burgers to Mighty Pea milks and Protein Works shakes. Other options include brands such as Huel meal replacements and Alpro plant-based yoghurts, which use pea protein for its texture and nutritional benefits. So, the next time you see pea protein on a label, give it a try. Maybe even your grandmother would be impressed.
Simon Middleton
Senior Writer
References
- Guillin, F. M., et al. (2022). Real ileal amino acid digestibility of pea protein compared to casein in healthy humans: A randomized trial The American Journal of Clinical Nutrition, 115(2), 353-363. Available at: https://doi.org/10.1093/ajcn/nqab354. Accessed 2023-06-19.
- Jiménez-Munoz L., et al. (2023). Variation of in vitro digestibility of pea protein powder dispersions from commercially available sources. Food Chem. Available at: https://doi.org/10.1016/j.foodchem.2022.134178. Accessed 2023-06-20.
- J Bernhisel-Broadbent, H A Sampson. Cross-allergenicity in the legume botanical family in children with food hypersensitivity. PubMed. Available at: https://www.ncbi.nlm.nih.gov/pubmed/2918186. Accessed 2023-02-07.
- Joint WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. World Health Organ Tech Rep Ser. Available at: https://apps.who.int/iris/handle/10665/43411. Accessed 2023-06-19.
