Moderation is best: too much protein can be harmful
Eating too much pea protein may have negative effects, according to research by Samira Prado, Robert Brummer and Annalena Kamm.
Many people focus on increasing their protein intake, and plant‑based protein from yellow peas has become a popular substitute for meat. However, consuming excessive amounts of pea protein may also involve risks, new research from Örebro University shows. Dietary recommendations should therefore be tailored to individual needs.
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“Effects of incrementally increased plant-based protein intake on gut microbiota and inflammatory–metabolic biomarkers in healthy adults”
Few crops are perceived as more Swedish and traditional than the yellow pea. In the search for plant‑based alternatives to meat protein, peas are widely used in many countries. Nevertheless, there is surprisingly little research on the biological effects of peas.
“The body needs protein, and pea protein is healthier than many other plant‑based protein sources. At the same time, our study indicates that a high intake of pea protein may have a negative impact on gut health. Even though the exact effects are not fully understood, the basic advice still applies: moderation is best. Excessive intake of any food involves a certain risk,” says Samira Prado, researcher in biomedicine and nutrition.
The importance of individualised diets
The study lasted eight weeks and included 29 participants who consumed gradually increasing amounts of pea protein. All participants were healthy and had a normal fibre intake. Samples were analysed at regular intervals to observe how the increased intake affected their health. Some participants experienced negative effects on gut health as a result of the higher pea protein intake.
“Sprinkling protein powder on your food and believing it will make you live longer is not very smart. Eating too much pea protein can have negative effects — what matters is adapting the diet to the individual. This study focuses on gut health; the next step is to investigate how the brain is affected by the intake of pea protein and fibre,” says Robert Brummer, Professor of Gastroenterology and Clinical Nutrition.
Strong collaboration between research and industry
The impact of diet on gut health and the connection between the gut and the brain is an area in which Örebro University has a strong research environment. The Centre for Food and Health brings together researchers from different disciplines to contribute to increased knowledge about healthy and sustainable food. The overall aim is for consumers to be able to afford — and want to buy — food that tastes good, is healthy and is produced in a sustainable way.
“Collaboration between different research disciplines and with the food industry produces results. Someone once said, ‘If you want to go fast, go alone; if you want to go far, go together,’ and that describes research at Örebro University very well,” says Annalena Kamm, researcher in medicine and nutrition.
- Switching to a plant‑based diet changes the type of protein the body consumes. Protein from yellow peas is commonly used as an alternative to meat in many countries, not only in Sweden.
- The 29 study participants were healthy women and men. During the first four weeks, no changes were made to protein intake; sampling during this period was used to establish baseline values. Fibre intake was similar among all participants.
- Over the following four weeks, participants received pea protein as a supplement, starting at 0.25 g per kilogram of body weight per day. The intake was gradually increased up to 1 g per kilogram of body weight per day.
- Blood, urine and stool samples were collected, supplemented with questionnaires.
- None of the participants showed inflammatory values above clinical thresholds during the study period.