If you are trying to lose weight, it can be difficult to distinguish between helpful diet advice and another diet trend. However, one thing we know for certain is that protein is an important part of any weight loss journey, but what about protein from peas?
What is Pea Protein?
Pea protein is a type of protein extracted from peas, typically yellow or green split pea varieties. It is often used as a supplement for those following a plant-based diet, such as vegan or vegetarian, or for those who have allergies to dairy or soy.
Pea protein is a high-quality plant protein making it a great supplement for those who don’t eat meat. Unlike many other plant proteins, pea protein is also rich in the branched-chain amino acids, leucine, isoleucine, and valine, which can help promote muscle growth.
Pea protein does contain all 9 essential amino acids but it is low in the amino acid methionine. However, if you are eating a diet rich in methionine food sources, such as eggs, meat, poultry, seafood, or brown rice, then you are probably getting enough.
How Does Protein Help With Weight Loss?
Protein is one of the most satiating nutrients you can include in your diet. Ideally, you should have a good source of protein at every meal and every snack to keep your appetite managed throughout the day without over-eating.
A protein-rich diet can help you feel more satisfied during meals with smaller portions. It can also help you go longer between meals without getting hungry which can help to reduce overall calorie intake and limit unnecessary snacking.
Additionally, protein foods can help to stimulate the glucagon-like peptide-1 (GLP-1) hormone that aids in appetite regulation.
Protein may also help boost your metabolism, allowing your body to burn energy more efficiently to aid in weight loss or healthy weight maintenance.
Eating a higher protein diet helps to build and preserve muscle mass during weight loss, which is essential for optimal metabolic function. The more muscle you carry, the more energy your body burns at rest.
Protein foods also have a higher thermic effect. This means it takes more energy for your body to break them down, burning more calories during the process compared to other macronutrients such as carbs and fat.
Is Pea Protein Low in Calories?
Pea protein can have slightly lower calories compared to other protein powders, such as whey but the difference is typically negligible. It’s also important to note that pea protein has less protein by volume compared to animal-based protein powders so you will need to use a bigger serving to get the same amount of protein which may lead to extra calories.
Is Pea Protein Good For Weight Loss?
Because pea protein is rich in protein and fiber, which can help with muscle growth and appetite management, it is a good option for those trying to lose weight especially if they have dietary restrictions that prevent them from choosing other types of protein powders.
Does Pea Protein Help With Muscle Growth?
Pea protein has a rich amino acid profile that supports muscle growth. Despite it being a plant protein, pea protein contains a good amount of branched-chain amino acids, such as leucine, which is believed to help stimulate muscle protein synthesis (the growth of new muscle tissue).
Pea vs Whey: Which is Better for Weight Loss
Protein powders can be great for weight loss because they aid in muscle growth and post-exercise recovery to boost metabolism in active individuals. Protein is also satiating which can reduce total calorie intake allowing for weight loss. However, some believe there are better protein powders out there for weight loss than others.
When it comes to pea protein versus whey protein for weight loss, there are some differences but they may not be as significant as you might think.
There is some research that shows pea protein may be a little bit better at managing appetite for weight loss because it also includes a good source of soluble fiber however, other studies have not found this to be the case.
Pea protein may also be easier to digest than whey, especially in those with food allergies or sensitivities, and produces a smaller carbon footprint.
However, some believe whey protein is better utilized by your muscle tissues during and after exercise than pea protein suggesting that whey protein may be better at helping to build muscle and supporting post-exercise recovery. However, many other studies have found that pea protein provides similar results in muscle growth and recovery.
When it comes down to it, whether you use pea protein or whey protein, both can be beneficial for weight loss depending on your goals.
Bottom Line
Whether it’s protein from an animal, such as whey protein, or plants, such as peas, including more protein in your diet can help prevent muscle loss during weight loss and may even stimulate fat loss and further muscle gain. A protein-rich diet can help you feel more satisfied during meals with less.
Turns out, it’s less about the type of protein powder and more about including more protein in your diet overall.
