Pea protein

Studies in people

• Open question

  Muscle damage markers²

  In men who exercised hard, pea protein did not clearly reduce muscle damage markers, though whey protein did.

• No harm found

  Muscle soreness after walking⁴

  In older adults, pea protein taken for 13 days did not reduce muscle damage markers after long walks.

• Open question

  Cholesterol levels⁵

  In people, pea protein with oat fibre or apple pectin lowered cholesterol, but pea protein alone did not.

• Benefit

  Muscle building after exercise⁶

  In people, pea protein helped muscles rebuild after exercise just as well as the other proteins tested.

• Benefit

  Blood sugar after meals⁷

  In healthy adults, pea protein added to a sugary drink lowered blood sugar and raised insulin.

Animal and lab studies only

• Benefit

  Blood sugar after eating¹²

  In lab studies, noodles with denatured pea protein released less glucose, though texture and taste stayed the same.

• Benefit

  Gut inflammation in mice¹³

  In mice, replacing animal protein with soy and pea protein led to less gut inflammation.

How it’s made and used

• Blood amino acid response³

  Pea protein and whey both raised amino acids in the blood, but whey raised leucine more.

• Amino acid balance⁸

  Pea protein has a well-balanced mix of amino acids, including high levels of lysine.

• Taste and flavour⁹

  Pea protein can taste beany, grassy or bitter, and scientists are working on ways to improve that.

• Taste of plant drinks¹⁰

  Fermenting pea protein drinks with certain bacteria cut bitterness and boosted umami and salty flavors.

• Fats causing bitterness¹¹

  Certain fats and fat breakdown products in pea protein are what make it taste bitter.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.