Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Pea protein is increasingly used as a dietary supplement to support weight loss, and this use is primarily justified by scientific evidence rather than tradition. Several clinical studies suggest that pea protein may promote satiety (the feeling of fullness) due to its high protein content and favorable amino acid profile. High-protein diets, in general, are well-established in scientific literature to assist with weight management by reducing appetite, preserving lean muscle mass during calorie restriction, and increasing thermogenesis (calorie burning through digestion). Pea protein, specifically, has been shown in some studies to reduce levels of ghrelin, the "hunger hormone," after ingestion, which may contribute to reduced calorie intake at subsequent meals.

For example, a small randomized controlled trial found that individuals consuming pea protein as a preload before meals ate fewer calories compared to those consuming a carbohydrate-based preload. Another study suggested that pea protein can be as effective as dairy-based proteins (like whey) in supporting muscle retention and fat loss when combined with resistance exercise. However, while the existing evidence is promising, it is not as extensive or conclusive as for some other protein sources, and most studies are relatively small or short-term. Thus, the evidence is moderate (rated 3 out of 5), and more large-scale, long-term clinical trials are needed to fully establish the efficacy of pea protein for weight loss.

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