Peas are a good source of vegetable protein. It is high in fiber and low in fat and cholesterol. And when the protein is extracted out of the yellow and green peas in powdered form, it is called pea protein powder.
It can be a replacement for the whey protein powder you consume after workouts in the form of smoothies and shakes. It is an excellent source of protein to add to your diet, especially if you are looking for a vegan protein powder.
And the best part is that you can make pea protein powder at home. But, how? To learn more, read the whole article, which will cover the process of making pea protein powder and its benefits.
How to prepare pea protein powder at home?
To make pea protein powder, you will need yellow or green split peas, 2 to 3 tbsp cocoa powder or vanilla powder, a blender or grinder, a bowl, and a sieve or mesh strainer.
Pour peas in a high-speed dry and clean blender as you do not have to make a paste out of the peas. Then add a flavor like cocoa, vanilla, or any other of your choice. And grind the mix for around 3 minutes to powder it. Put the sieve in a bowl and pour the crushed mixture onto it to separate the big uncrushed pieces from the powder. Reprocess the left-over particles and grind until they turn into a fine powder.
Transfer the prepared pea protein powder to an airtight container and store it in the refrigerator. It will be in powder form only, if it is frozen. You can consume pea protein powder for up to four weeks if stored in the fridge or freezer. Otherwise, in-room temperature, homemade pea protein powder can last upto one week.
Tip: For extra protein intake, you can add around 1/4 cup of the protein-rich ingredients to the pea protein powder while blending, like, flax seeds, chia seeds, oat flour, hemp seeds, or coconut flour.
When and how to consume pea protein powder?
Pea protein powder is healthy and safe to consume within two hours of exercise. Or as an ingredient in food items to increase your protein intake. 25 to 30 grams of pea protein powder is good for health to get effective results. The amount of intake also differs based on your daily routine and workouts.
You can add pea protein powder in smoothies, juices, water, or in food like oatmeal, brown rice, wheat porridge, muffins, brownies, waffles, and much more. The best and easiest way of post-workout intake of pea protein powder is to mix a scoop with milk or water to form a shake.
Usually, a workout person prefers drinking pea protein shakes two times a day, before and after the workout. But, you can have it at any time in any form of your wish. Just remember not to overdose on it.
What are the benefits of pea protein powder?
A cup of raw or cooked peas contains around 16 grams of protein. Also, it will have other nutritional values like Vitamin B, folate, zinc, phosphorus, manganese, and copper. A cup of peas will have 20 grams of fiber. But, the transformation of peas to pea protein powder will lessen the fiber content.
The pea protein powder available in the market is made by isolating the protein from ground yellow peas. And the nutritional values differ based on the different brands of protein powder. Basically, two scoops contain 80 calories, 15 grams protein, 1 gram carb and fiber, 1.5 grams fat, 230 mg sodium, and 5mg iron. And these nutritional values provide you with many health benefits like,
1. Lean muscle mass
Pea protein powder is rich in essential acids required for muscle growth, namely, leucine, isoleucine, and valine. Consuming food containing these acids has shown effective results for muscle protein synthesis and reduces muscle soreness.
For muscle growth, you can eat 0.8 grams of pea protein powder per body weight in a day daily. It will also increase your strength and help boost up your energy level.
Athletes must consume around 1.2 to 2 grams of pea protein powder per kg of body weight in a day regularly because they work out more compared to usual workouts.
2. Weight Loss
It boosts metabolism, which helps burn calories and makes your tummy feel full, controlling your cravings. Pea protein powder also manages the blood sugar levels in your body and therefore reduces the cravings for sugary items.
Combine pea protein powder with your exercise routine and consume it with heavy products like milk to let your tummy feel full sooner.
3. Healthy heart
Pea protein powder helps lower triglyceride levels, which reduces the bad cholesterols and balances the good cholesterol levels in your body. It also has arginine, promoting blood flow and keeping your heart healthy.
4. Easy digestion
Pea has high fibers, which are difficult to digest. But, the pea protein powder becomes less in fiber and starch content and even does not contain gluten or lactose, making it easier to digest. It is almost 98% digestible and absorbable.
What are the side effects of pea protein powder?
Pea protein powder is safe and tolerant to consume by everybody. But, the powder in markets is made by isolation, which may not suit people following the sodium-restricted diet as it has high sodium levels. And also, if the powder is homemade, do not consume more than the recommended quantity to avoid bloating, nausea or gassiness.
Generally, the fiber in plant protein causes diarrhea, bloating, constipation, gas, and other problems in most people. But as pea protein powder has a minimal amount of fiber content, it has a meager chance of upset digestive issues.
But if you increase the quantity of intake per day, a high fiber may cause all the mentioned issues. It is also safe for kidney patients and people with uric acid. But it is better to consult your doctor first to know the exact amount to consume in a day.
1. What does a pea protein powder taste like? And does it taste like peas?
Protein pea powder does not taste like boiled and smashed peas. The taste is neutral and mellow, just like regular protein powder. Adding a flavor or additional protein-rich food item to it while making will give you a good taste. The best part is, unlike other protein powders, it mixes up with liquid easily.
2. What nutritional values do a pea protein powder lack compared to whey protein powder?
Both weigh protein powder, and pea protein powder is low in fat, carbs, sugar, and fiber. But the main difference between their nutritional value is that pea protein powder has a high amount of iron. Whereas whey protein is not rich in iron, it has high calcium and potassium. Therefore, pea protein powder lacks essential nutrients like calcium and magnesium.
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Peas are a good source of vegetable protein. And a pea protein powder is low in fiber, fat, and cholesterol. Therefore, making it is a healthy and beneficial form of protein powder to build a lean muscle mass, keep heart-healthy, and lose weight.
To make it at home, grind split yellow or green peas with a bit of flavor of your choice, like cocoa or vanilla powder. And blend it until it forms a fine powder. Then, use a sieve to filter the fine particles and throw away the left-over big particle of peas. Store it in a tin in the refrigerator and use it for not more than four weeks.
We hope you found this article helpful. And now you got to know how to make pea protein powder at home and that too within 20 minutes. Do not forget to share your experience of making your own pea protein powder in the comment section below.