Pea Protein for Weight Control
Pea Protein
Pea protein is extracted from green and yellow peas (Pisum sativum, best known as split peas) and is used in some protein supplements and protein-enriched foods. Vegetarians and vegans may prefer supplements with pea protein to supplements with protein derived from dairy (such as casein and whey proteins), eggs, or meat. Pea protein is lactose-free and is safe for people with allergies or sensitivities to dairy and eggs. Peas are in the legume family, and people with allergies to other legumes like peanuts and soybeans should be cautious when introducing pea protein into their diet because of the possibility of a pea allergy.1, Peas are an important protein source for people in parts of Asia; however, like all legumes, peas are low in the essential amino acid, methionine.2 Rice, another staple of Asian diets, is high in methionine, and rice protein is sometimes added to pea protein supplements to complete the amino acid profile.3,2
Why Do Dieters Use It?*
Pea protein is sometimes promoted as a weight-loss supplement that increases metabolism, reduces appetite, and helps control blood sugar levels. People who use pea protein say it reduces their sugar cravings and helps them feel full and eat less. Vegetarians and vegans often use pea protein to help them reach the protein intake of a high-protein, weight-loss diet. It is also safe for people who can’t use dairy, egg, or soy-based proteins due to allergies or sensitivities.
What Do the Advocates Say?*
Weight management experts often recommend a high-protein diet to help overweight and obese people lose weight and keep it off. Vegetarians and vegans often find it easier to reach protein intake goals for weight loss by adding a supplement such as pea protein. Pea protein’s high levels of branched-chain amino acids might make it particularly helpful for preserving muscle mass and stimulating fat loss during weight loss.
How Much Is Usually Taken by Dieters?
People who use a high-protein diet for weight loss typically aim to get 25–30% of their daily calories from protein; in other words, a 1,500 to 1,800 calorie per day diet would include 95 to 135 grams of protein. Most people who use pea protein to reach this goal use one or two 30-gram servings, with each serving providing as much as 25 grams of protein.