
11 min read
How Digestible is Pea Protein?
Author: Cliff Harvey, Clinical Nutritionist & Researcher (PhD, DipFit, DipNat)
Clinical Nutritionist & Researcher (PhD, DipFit, DipNat)
More by authorPea protein isolate is an increasingly common protein supplement due to its purported ease of digestion and high quality.
But how digestible is pea protein really?
Clinical Nutritionist & Researcher Cliff Harvey breaks down the science to explain.
Protein digestion and why it’s important
Digestion refers to the process of breaking down substances (from food) to forms that can be absorbed into the body for use. It is now commonly accepted that differences in protein sources are relatively minor and that the most important consideration is to consume (and absorb!) enough protein for optimal health and performance.
What can affect digestibility in real life?
Antinutrients
Phytic acid
Phytic acid stores phosphorus in grains and legumes. Because humans lack the phytase enzyme to break this compound down, we cannot absorb the phosphorus from phytic acid1.
While phytic acid might aid some health conditions2, it is also an antinutrient because it binds to proteins and essential minerals, inhibiting them from being absorbed.
Phytic acid can be reduced or eliminated by cooking, sprouting, and soaking3.
As outlined below in Table 1, pea protein isolate is practically free-from phytic acid.
Saponins
Saponins are chemicals found in a wide variety of plants such as soybeans, chickpeas, peanuts and spinach4.
Some saponins can also promote benefits to health5-8, but they can act as antinutrients – affecting the digestion of protein and reducing the uptake of minerals from the gut7.
Saponins are also effectively removed by cooking, processing5 and the isolation process of pea protein isolate.
Lectins
Lectins are a type of protein found in both animals and plants, as well as in many foods.
They can have a range of health effects, both positive and negative9-10, and the actions of some plant lectins can be toxic and act as antinutrients, reducing the ability of the body to properly absorb protein, carbohydrate and essential minerals.
Plant lectins have been linked to anaemia, digestive issues, and protein and carbohydrate malabsorption and allergies11-14. Lectins are also reduced or removed by cooking, sprouting, or isolation processes12-13.
Table 1. Antinutrients in Pea Protein Isolate
Antinutritional Factors |
Pea protein isolate |
Pea (seed) |
Soybean |
Soy protein isolate |
Trypsin inhibitor (TIA/g protein) |
2.5 |
8.1 |
101 |
73.6 |
Lectins (HU/mg protein) |
Approx. 0.2 |
37.1 |
3.2 |
0 |
Tannins (mg cat eq/g protein) |
None detected |
0.96 |
0.8 |
0.25 |
Phytic acid (mg/g protein) |
1.2 |
101.1 |
89.6 |
62.7 |
Saponins (mg/100g) |
1 |
2.5 |
6 |
9.04 |
Allergens and irritants
Common allergens include wheat, soy and dairy. Most commercial protein supplements are made from dairy proteins and these can cause digestive issues for some people.
The incidence of dairy allergies appears to be rising15, and while most people can tolerate dairy (and it can even be beneficial for health), it is an inflammatory food for those with underlying allergies to dairy proteins16, thus reducing dairy intake has been associated with improved outcomes for people with inflammatory conditions like asthma and inflammatory bowel diseases17-19.
How digestible is pea protein isolate?
The digestion rate of pea protein isolate has been studied in comparison to a range of other protein.
In one study, the in vitro digestion of pea protein isolate was shown to be around 90%, which is a similar digestion rate to whey protein (~89.8%)20. In other studies, pea protein has also been shown to have absorption rates of over 89%21.
Pisane®, the pea protein isolate used in Nuzest Clean Lean Protein, however, has been tested in comparative in vivo laboratory studies, and has been shown to have a 98% digestibility rating.
Making it easier to digest than various milk proteins and fish, such as tuna.
Functional outcomes
The most important factor in choosing a protein is whether you can tolerate it AND whether it gets the job done.
As discussed earlier, pea protein is both well digested and absorbed, and is also very well tolerated. It also performs equally well for muscle growth and retention.
In an evaluation of pea protein isolate vs. whey protein, both protein types elicited nearly identical increases in muscle thickness when compared with placebo22.
Conclusion
Pea protein isolate is digested and absorbed easily and offers the benefits of being extremely low in antinutrients, allergens, and irritants while being at least as effective as other protein supplements for supporting the growth and repair of tissue and for the other benefits of protein such as satiety and reduced hunger.
It is for these reasons that Nuzest utilises pea protein isolate in their Clean Lean Protein range.
Not only is pea protein isolate the superior protein choice in terms of its efficacy and allergen and antinutrient content, but it is also a sustainable protein choice which is why it is loved so much by people all around the world!
Read more
The importance of the muscloskeletal system...
Are lectins bad for the gut...
References
- Wu P, Tian J-C, Walker CE, Wang F-C. Determination of phytic acid in cereals – a brief review. International Journal of Food Science & Technology. 2009;44(9):1671-6.
- Zhou JR, Erdman JW. Phytic acid in health and disease. Critical Reviews in Food Science and Nutrition. 1995;35(6):495-508.
- Urbano G, López-Jurado M, Aranda P, Vidal-Valverde C, Tenorio E, Porres J. The role of phytic acid in legumes: antinutrient or beneficial function? Journal of Physiology and Biochemistry. 2000;56(3):283-94.
- Oakenfull D. Saponins in food—a review. Food chemistry. 1981;7(1):19-40.
- Singh B, Singh JP, Singh N, Kaur A. Saponins in pulses and their health promoting activities: A review. Food Chemistry. 2017;233:540-9.
- Marrelli M, Conforti F, Araniti F, Statti GA. Effects of Saponins on Lipid Metabolism: A Review of Potential Health Benefits in the Treatment of Obesity. Molecules (Basel, Switzerland). 2016;21(10):1404.
- Francis G, Kerem Z, Makkar HPS, Becker K. The biological action of saponins in animal systems: a review. British Journal of Nutrition. 2002;88(6):587-605.
- Elekofehinti OO. Saponins: Anti-diabetic principles from medicinal plants–A review. Pathophysiology. 2015;22(2):95-103.
- Espino-Solis GP. Lectins: A brief review. Vitae. 2015;22:9-11.
- Siew JJ, Chern Y. Microglial Lectins in Health and Neurological Diseases. Frontiers in molecular neuroscience. 2018;11(158).
- Kumar KK, Chandra KLP, Sumanthi J, Reddy GS, Shekar PC, Reddy B. Biological role of lectins: A review. Journal of orofacial sciences. 2012;4(1):20.
- van Buul VJ, Brouns FJPH. Health effects of wheat lectins: A review. Journal of Cereal Science. 2014;59(2):112-7.
- Sandarani M, Kulathunga K. A Brief Review: Lectins, Protease Inhibitors and Saponins in Cereals and Legumes. Asian Food Science Journal. 2019:1-4.
- He S, Simpson BK, Sun H, Ngadi MO, Ma Y, Huang T. Phaseolus vulgaris lectins: A systematic review of characteristics and health implications. Critical Reviews in Food Science and Nutrition. 2018;58(1):70-83.
- Rona RJ, Keil T, Summers C, Gislason D, Zuidmeer L, Sodergren E, et al. The prevalence of food allergy: A meta-analysis. Journal of Allergy and Clinical Immunology. 2007;120(3):638-46.
- Bordoni A, Danesi F, Dardevet D, Dupont D, Fernandez AS, Gille D, et al. Dairy products and inflammation: A review of the clinical evidence. Crit Rev Food Sci Nutr. 2017;57(12):2497-525.
- Slonim AE, Grovit M, Bulone L. Effect of Exclusion Diet with Nutraceutical Therapy in Juvenile Crohn's Disease. Journal of the American College of Nutrition. 2009;28(3):277-85.
- Wright R, Truelove SC, Draper GJ. A Controlled Therapeutic Trial Of Various Diets In Ulcerative Colitis. The British Medical Journal. 1965;2(5454):138-41.
- Liu AH, Jaramillo R, Sicherer SH, Wood RA, Bock SA, Burks AW, et al. National prevalence and risk factors for food allergy and relationship to asthma: Results from the National Health and Nutrition Examination Survey 2005-2006. Journal of Allergy and Clinical Immunology. 2010;126(4):798-806.e14.
- Corgneau M, Gaiani C, Petit J, Nikolova Y, Banon S, Ritié-Pertusa L, et al. Nutritional quality evaluation of commercial protein supplements. International Journal of Food Science & Technology. 2019;54(8):2586-94.
- Gausserès N, Mahe S, Benamouzig R, Luengo C, Ferriere F, Rautureau J, et al. [15N]-labeled pea flour protein nitrogen exhibits good ileal digestibility and postprandial retention in humans. The Journal of nutrition. 1997;127(6):1160-5.
- Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez M-H, Lefranc-Millot C, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 2015;12(1):3.
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
6 Things You Need To Know About The Keto Diet
6 things you need to know about the keto diet.
min read
Raising Gluten Free Kids
You find out your child is allergic to gluten.... now what?! It can be a shock to your routine, but don't worry, we got your back!
min read
Go Hard Or Go Home - An Interview With Eroni Leilua
Eroni Leilua, Samoan Sailing Champion and 2020 Olympian.
min read
Your Simple Get-Started Guide for Gluten-Free Living
New to the gluten gang? Scroll down to learn the basics of living a gluten free life.
min read
Why Aren't You Recovering From Sickness?
Some of us are a bit too eager to jump back into things after being sick, but this isn't always the best for your recovery.
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
6 tips for a happier and healthier holiday.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End The Food Fight - How To Work With Picky Eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients For Immune Health That Aren't Vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How To Keep Your Gut Happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing Her Way To The Top - Interview With Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.