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Green Peas

Also known as: Green peas, Dry peas, Field peas, *Pisum sativum* L.

Overview

Green peas, scientifically known as *Pisum sativum* L., are legumes that are rich in essential macronutrients such as proteins, starches, fiber, and non-starch polysaccharides. They are also sources of bioactive compounds like polyphenols, primarily flavonoids and phenolic acids, which are predominantly found in their coats. Green peas are commonly used as food ingredients and nutritional supplements, particularly in the form of pea protein concentrates, beverages, and meat alternatives. Their high content of protein, fiber, and bioactive constituents like polyphenols provides potential health benefits, including antioxidant, anti-inflammatory, and antimicrobial properties. Additionally, while the body of research supporting their effects is expanding, it primarily consists of a mix of in vitro, animal, and some human studies, with an increasing focus on their nutritional implications and health advantages.

Benefits

Green peas offer several evidence-backed benefits. Their protein supplementation has been shown to improve athletic performance, with a study indicating that pea protein (PP) led to similar recovery effects compared to whey protein (WP) in soccer players, reflected in lower biomarkers of muscle damage such as creatine kinase (CK) and alanine transaminase (ALT). For athletes, pea protein serves as an effective alternative to whey protein, highlighting its role in post-exercise recovery. Beyond performance, green peas’ bioactive compounds have been linked to health benefits including antioxidant, anti-inflammatory, and antimicrobial effects, contributing to the management of metabolic syndrome. Although the effect sizes in the athletic study were small to medium (partial η² = 0.01 to 0.06), the health implications suggest promise, particularly for physical activity-related recovery in athletes, with observable benefits occurring within 24 to 48 hours post-exercise.

How it works

Green peas contribute to health through multiple biological pathways, emphasizing their antioxidant and anti-inflammatory effects. The polyphenols in green peas are capable of scavenging free radicals and reducing oxidative stress, while other bioactive compounds may down-regulate inflammatory responses. Moreover, their protein and fiber content positively influences digestive health and promotes satiety, and their bioactive compounds can interact with immune and metabolic systems. Absorption and bioavailability of nutrients can be enhanced through processing methods like micronization, although detailed data on their specific absorption mechanisms remains limited.

Side effects

Green peas are generally regarded as safe for most individuals when consumed as food or supplements. The most commonly reported side effects are minimal, with gastrointestinal discomfort occurring rarely, primarily due to their high fiber content. There are no documented rare side effects associated with green pea consumption or supplementation. Additionally, there is no compelling evidence suggesting drug interactions, and no specific contraindications are noted. Caution is advisable for individuals with legume allergies, as green peas belong to this category. While processing techniques can mitigate anti-nutritional factors, individuals with particular dietary restrictions should proceed with care.

Dosage

The effective dosage for pea protein supplementation varies, but general recommendations suggest a minimum intake of around 0.5 to 1 gram per kilogram of body weight per day. For athletes, a dose of approximately 0.5 g/kg body weight post-workout has been identified as effective for recovery. While no upper safe limit is firmly established, consumption exceeding 2 g/kg body weight per day may lead to gastrointestinal discomfort. Timing of intake, particularly within the post-workout window, maximizes recovery benefits. Forms such as pea protein concentrates or isolates are ideally recommended due to their high protein content and absorption qualities, and processing techniques like micronization could further support nutrient uptake.

FAQs

Is pea protein safe?

Yes, pea protein is generally considered safe; however, those with legume allergies should avoid it.

When should I take pea protein?

Post-workout supplementation is recommended for athletes to facilitate recovery.

What benefits can I expect from pea protein?

Expected benefits include improved recovery, reduced muscle damage, and potential health advantages from bioactive compounds.

Are pea protein and PEA the same?

No, pea protein refers to the protein extracted from green peas, while PEA (Palmitoylethanolamide) is a completely different compound with distinct effects.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1210215/full – This literature review summarizes the chemical composition, physicochemical properties, processing, health benefits, and applications of green peas, aiding in understanding their nutritional profile and potential health applications.
https://www.nutraingredients.com/Article/2024/06/10/two-months-of-pea-supplementation-relieves-chronic-pain-better-than-one-month-meta-analysis/ – A meta-analysis found that pea supplementation can relieve chronic pain, suggesting anti-inflammatory effects, although it is crucial to note that this study examines Palmitoylethanolamide (PEA), not green peas specifically.
https://pubmed.ncbi.nlm.nih.gov/37444265/ – This study details a randomized crossover trial demonstrating the beneficial effects of pea protein in athletic recovery, with specific emphasis on reduced muscle damage compared to whey protein.