Pea protein

The nutritional qualities contained in pea proteins can be used to supplement people with certain deficiencies, or people seeking to enrich their diet with nutrients. Peas are an excellent source of proteins, carbohydrates, dietary fibre, minerals, vitamins, and phytochemicals.[10] For example, pea protein can balance iron intake as it is high in iron.[11] In general, they contain over five milligrams per serve; a quarter of the recommended daily iron intake for adults.[11]

Ripple chocolate pea milk

Pea protein can be used as a protein substitute for those who cannot consume other sources as it is not derived from any of the most common allergenic foods (wheat, peanuts, eggs, soy, fish, shellfish, tree nuts, and milk).[5] It may be used in baked goods or other cooking applications to replace common allergens. It is also processed industrially to form food products and alternative proteins such as alternative meat products, and non-dairy products. Manufacturers of alternatives include Ripple Foods, who produce a dairy alternative pea milk. Pea protein is also meat-alternatives such as Gardein and Beyond Meat, and egg alternatives such as Just Mayo.

Pea protein is also used as a low-cost functional ingredient in food manufacturing to improve the nutritional value and texture of food products.[1] They can also optimize the viscosity, emulsification, gelation, stability, or fat-binding properties of food. For example, The capacity of pea protein to form stable foams is an important property in cakes, souffles, whipped toppings, fudges, etc.[8]

The wet fractionation method is used to produce pea protein isolates. Pea protein isolates generally contain a higher concentration of protein than pea protein concentrates. It involves the extraction of the protein at an alkaline pH.[6] An alkaline pH is usually between pH 9.5-10.5.[10] During the extraction of the protein, it is dispersed in water so that other components of the pea, such as carbohydrates, are also extracted via ultrafiltration or iso-electric precipitation.[6] Isoelectric precipitation is where the dissolved proteins are precipitated out of the aqueous phase and separated in a decanter.[12] This stage occurs at a pH of 4.0-5.0.[10] The protein is separated from the by-products in a hydroclone.[13] The precipitated protein (curd) is separated from the supernatant (whey) by filtration or centrifugation. The curd must be washed in order to remove residues of whey solubles.[6] Subsequently, the pH is neutralised and readjusted to 7, and a dry protein isolate is obtained with a final mechanical drying step, called spray-drying.[13]

The dry fractionation method is used to produce pea protein concentrates. It  involves dry milling technology; a traditional mechanical process used to reduce the particle size of split or whole peas into coarse or fine flours.[10] The outer shell of the pea is first dehulled, which is then milled via impact or jet milling to produce a flour.[13] This process relies on differential particle size and density within the milled flour.[13] Once milled, air classification is used, to separate the smaller protein-rich fragments from larger starch-rich granules or fibre-rich particles.[13] During this process, an air flow fluidizes the milled flour in a separation chamber.[13] A classifier wheel submerged in the bed selects the small particles and allows these to form the fine fraction.[13] Larger particles are rejected by the classifier wheel, leave the chamber at the bottom, and make up the coarse fraction.[13] Dry fractionation is a more sustainable method of processing as it does not require the use of water and energy is not required to dry the protein.[13]

The health benefits derived from pea protein are mainly from the concentration and properties of starch, protein, fibre, vitamins, minerals and phytochemicals in peas.[14]

Pea protein is high in fibre, which aids in mediating glycaemic response,[14] and is able to help prevent cardiovascular disease and reduce blood pressure by decreasing the levels of cholesterol and post-brandial triglyceride in humans.[15] Studies have found the intake of pea protein to reduce blood pressure in hypertensive rats and humans.[5] It can also be used for the prevention and control of diabetes as it has minimal effect on blood glucose levels and insulin response.[1] Due to its high fibre content, Pea protein has a 94% rate of digestibility which minimises stomach and gastrointestinal digestion issues, such as flatulence, and discomfort from bloating.[13] It’s starch content also aids digestibility as it is attributed to the nonavailability to amylases of starch granules enclosed in intact cell wall structures, the presence of anti-nutrients such as amylase inhibitors, phytates and phenolics.[14]

Pea proteins also contain high levels of folate. This can help increase dietary folate levels which is beneficial for people with anaemia and neural tube defects.[14] It also contains phenolic compounds, which are natural antioxidants that may help protect against diseases such as cancer and various inflammatory-related diseases.[14]

The amino acid profile of pea protein is also beneficial. It is high in lysine, which helps to convert fatty acids into energy,[5] and is important for the health of connective tissue.[13] It is a great source of arginine, which promotes healthy blood flow and heart health, as well as leucine, isoleucine, and valine, which promote muscle growth.[16]

Pea protein can be used as a protein supplement to increase muscle mass. Increasing protein intake creates a positive acute postprandial muscle protein synthesis response and may create a positive long-term improvement in lean mass.[17] Pea proteins also contain Branched Amino Acids (BCAAs): leucine, isoleucine, and valine which helps to promote muscle growth.[18]

One study, involving a 12 week experiment on protein supplementation before and after resistance training, found that the consumption of pea protein promoted an increase in muscle mass, specifically in biceps brachii thickness.[3]

Pea proteins are also beneficial for weight loss. Pea proteins digest more slowly, which has a satiating effect and reduces hunger, which can contribute to weight loss.[4] The appetite-suppressing effects of peas may be related to high amounts of protein and dietary fibre, which may delay gastric emptying, attenuate glucose absorption and concentration and stimulate the release of appetite-regulating hormones.[10]

When compared to the extraction of other proteins such as whey and soy, the production of pea protein utilises fewer resources which can impact the environment, such as the use of water and fertilizers.[5] Pea proteins require less water in their production and extraction process, making pea proteins a more environmentally sustainable food source than its counterparts. One study found that one kilogram of animal protein can only be obtained by feeding six kgs of plant protein.[13] Another study found that the water footprint per gram of protein for eggs, chicken meat, and milk is 1.5 times larger than for peas. In the case of beef, the water footprint per gram of protein is six times larger than for peas.[10]

Pea proteins have also been criticised for their taste, as they contain a compound called saponins, which can produce a bitter and metallic taste.[6]

Depending on the method of processing, pea protein can have a gritty texture.[19]

Beyond Meat Beast Burger

Pea proteins have high levels of phosphorus and potassium, which can have negative health implications.[5] For example, Beyond Meat burgers, which are a meat-free alternative to burger patties (made of pea protein), are high in potassium with 720 mg per burger which is more than that found in one cup of cooked lentils.[5] Depending on the method of processing, some pea proteins can contain high levels of anti-nutritional properties such as phytates, lectins, and trypsin inhibitors, which have negative side effects.[1] Saponins and phytates, which may exhibit hypocholesterolaemic and anticarcinogenic activities.[14] Trypsin inhibitors decrease the digestion of the protein.[1] Lectins can impede the uptake of glucose, decrease nutrient transport, and create damage to the mucosal layer of the intestines by binding to carbohydrate molecules.[1] Phytates affect the bioavailability and digestibility of the protein by forming complexes with essential dietary minerals such as Iron, Zinc, and Calcium, affecting their absorption.[1]