Is Pea Protein Safe? Here's What Nutritionist Say

Read this before you add another scoop to your smoothie.

If you’re looking to pack in a lot of nutrients in one tasty drink, smoothies are the way to go. With countless varieties and health benefits, it’s no wonder that it’s the morning drink of choice for many of us.

Numerous recipes call for protein powder, whether it’s whey, soy or pea—and even if you’re not going off a recipe, you’ve likely snuck in a few scoops of powder here and there to pack an extra punch of protein. However, there are concerns about the safety and side effects—particularly when it comes to pea protein.

Here’s what nutritionists have to say about this popular smoothie ingredient, and why it doesn’t have the best reputation at the moment.

Pea Protein Dangers

Pea protein is often found as a powder, in pea-based non-dairy milks, and it’s often added to smoothies. There is no evidence that pea protein is dangerous for the general public. In fact, pea protein is a nutritious source of plant-based protein derived from yellow split peas, Stephanie Well, MS, RD, LD, ACSM-CPT, explains. Pea protein isn’t safe for individuals who have a pea allergy, which is relatively rare compared to other food allergies,

That being said, since peas are a legume, it is possible that someone with a peanut or other legume allergy could react badly to pea protein. People with IBS who are sensitive to FODMAPs may also want to avoid pea protein since it contains galactooligosaccharides, Wells adds.

Barring any of these issues, pea protein is a safe and nutritious source of protein that confers many health benefits. Pea protein has antioxidant properties, can be used to help manage high blood pressure and Type 2 diabetes, and supports the flourishing of healthy gut bacteria.

Related: Thinking About Trying Protein Powder for Weight Loss? Here’s How to Choose the Healthiest Option For You

One thing worth noting. however, is that it’s probably not a good idea to go crazy with consuming pea protein. “Pea protein is also known to inhibit the absorption of other nutrients when consumed in excess,” explains Dan Gallagher, ISSA-certified nutritionist at Aegle Nutrition. 

Is Pea Protein the Best Protein for Your Smoothies?

Pea protein is perfectly safe to consume in moderation as long as you aren’t allergic and don’t have an intolerance to FODMAPs or any other ingredients that are sometimes added to pea protein powder, Wells states.

Pea protein often contains only peas, but other ingredients like hemp seed protein or brown rice protein are sometimes added to round out the amino acid profile and help it more closely resemble that of soy or whey protein.

“Pea protein powder is fine for smoothies, particularly for those who are vegetarian,” says Fiorella DiCarlo, RD, CDN.“However, since plant proteins are less bioavailable, our bodies can’t readily use them as easily as they can animal proteins.”

Kefir is the superior protein option for smoothies, DiCarlo says. Kefir is not only pure protein—it contains calcium, B12 and Vitamin D, and it also boasts 11 or more active strains of bacteria that make it an excellent probiotic, DiCarlo adds.

In terms of plant-based proteins, Gallagher says quinoa, soy protein or hemp protein are also great options. “But be sure to get advice from a nutritionist if you are concerned about any potential side effects before consuming any plant-based proteins or other dietary supplements,” he says. 

Alternative Plant-Based Protein Smoothie Recipe

You can use other plant-based protein powders made from soy or hemp seeds in place of pea protein powder.

Wells recommends this berry protein smoothie recipe:

• 1 cup unsweetened soy milk
• 1 cup frozen berries
• 1 scoop hemp protein
• 1 banana
• 1 tbsp ground flax seeds
• Blend and enjoy!

Next up: Time For A Smoothie! 35 Refreshing Smoothie Recipes

Sources

• Stephanie Wells, MS, RD, LD, ACSM-CPT
• Dan Gallagher, ISSA Certified Nutritionist, Aegle Nutrition
• Fiorella DiCarlo RD, CDN

For more latest Food & Drinks News Click Here 

Read original article here