Buying guide for best pea protein powders
Protein is a necessary component in each of your body’s cells and a building block of a healthy diet. Adequate exercise, combined with adequate protein consumption, is a sure recipe for gaining muscle mass. Pea protein powder includes a majority of the amino acids that your body cannot make on its own, and it’s an excellent protein source for those prone to allergies — as well as those who simply want to add more protein to their diet.
Pea protein powder contains protein from green and yellow split peas. You can add it to food and drinks for an extra dose of protein, but like anything you put in your body, you’ll want to inspect it first for quality ingredients. Taste, solubility, and the inclusion of other nutrients are additional features to consider before investing in a particular brand of pea protein powder.
If you’d like to learn more about this wonder protein before adding it to your diet, keep reading for additional information.
Key considerations
Peas, like all legumes, are naturally rich in protein. A quarter-cup of uncooked whole yellow peas offers 11 grams of protein. Peas are also quite allergy-safe, unlike other protein sources such as eggs, milk, peanuts, and soy. Not only is pea protein powder a good choice for vegetarians and vegans, it also has been proven to lower cholesterol, blood pressure, and blood sugar. It supports kidney health and promotes satiety and the growth of muscle mass, too.
Flavor and texture
An unflavored pea powder protein can be added to all kinds of food or even plain water. Unflavored pea protein powder is mild in taste and easily palatable. If you’re interested in integrating pea powder protein into baked goods, sweets, milkshakes, or oatmeal, consider a powder that has been flavored with chocolate or vanilla.
Not all pea protein powder flavors are equal. A high-quality pea protein powder should easily dissolve into liquids and foods with little to no graininess. Some formulas have a strange aftertaste, flavored or not. And flavored pea protein powders usually contain extra sugar, so you may want to steer clear of flavored varieties if you’re dieting.
Organically certified ingredients
Organically grown peas won’t have unhealthy pesticides that can be found in more conventional vegetables. Organically grown produce is also better for the environment. If consuming organic products is important to you, look for the USDA organic label and a GMO-free designation on the pea protein powder of your choice.
In general, pea protein powder will be vegan unless it’s been processed in a plant that also processes eggs or dairy products. To be sure, look for a certified vegan label.
Other ingredients
It’s not uncommon to find a pea protein powder in a blend with other ingredients. Chia seeds, cacao powder, Himalayan salt, and flax seeds are a few of the extras you may find in a pea protein blend. Since pea protein is low in fiber, the added ingredients usually compensate. They may also bring additional flavor to an otherwise bland powder.
Did you know?
Studies have linked pea protein to heart health, as it lowers high blood pressure and reduces inflammation.
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Pea protein powder prices
You should expect to pay anywhere between $10 and $50 for a container of pea protein powder. Price largely depends on the size of the supplement, whether or not it’s flavored, and the quality of the ingredients.
In the $10 to $20 price range, you’ll find packages that contain 10 to 20 ounces of pea protein powder. The powder will likely be unflavored at this low price. However, you can find some low-cost pea protein powders that are GMO-certified and organic.
A package costing $20 to $35 will be of higher quality and much more likely to be GMO-certified and organic. You may come across more flavor options in this price range, and the powder is more likely to have a smooth texture. Expect to find containers holding two to three pounds in this middle range. That may seem like a lot, but buying in bulk can be a good value.
Pea protein powders that cost $35 and above are usually bulk purchases. Some powders include additional ingredients like flax seeds, chia seeds, and natural sugars. If you know that you and/or the members of your household will be consuming lots of the powder, this could be an efficient buy.
"Quite a few pea protein powders are high in sodium. They also contain purines, which you should avoid if you’re susceptible to gout flare-ups. "
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Tips
- Even though pea protein powders contain the essential amino acids that your body doesn’t make, it is low in methionine. You can easily remedy this by adding more poultry, fish, beef, or brown rice to your diet.
- If you’re mixing pea protein powder with a savory meal, you can try adding curry powder to offset any unpleasant taste.
- To preserve your pea protein powder for as long as possible, store it in a cool, dry place like a cupboard or pantry.
FAQ
Q. Is pea protein powder better than whey powder?
A. Both are suitable sources of protein, but your choice comes down to what you’re looking for. Whey powder is derived from milk, so it’s animal-based rather than plant-based. Whey is digested quickly and easily, so it’s great for stimulating muscle growth. Pea protein digests slower, which also means it’s filling. This is a decent choice if weight loss is your main goal.
One benefit of whey is that it’s a complete protein, meaning it contains all the amino acids your body needs. Pea protein is not complete, but it’s relatively easy to supplement the missing amino acids with other foods in your diet.
Q. What foods can I mix with pea protein powder?
A. Pea protein powder, like most powder supplements, is meant to go with almost any food. Unflavored powders are more versatile and can mix with food, drink, and even dessert. Flavored pea protein powders lend themselves well to shakes and baked goods.
Q. Does pea protein powder have any side effects?
A. Pea protein side effects are pretty minimal. Since it’s low in fiber, it’s easy on the stomach and less likely to cause bloating, a common issue for most protein supplements.
Q. Is pea protein paleo-friendly?
A. Since the paleo-diet excludes legumes, pea protein would not be considered paleo-friendly. Some dieters modify the diet to suit their needs, however. Since pea protein is low in carbs, it’s considered keto-friendly.
