The Health Benefits of Green Peas

Often dismissed as an ordinary side dish, green peas are a nutrient-dense superfood that is high in vitamins, minerals, fiber, and antioxidants. From promoting digestive health to enhancing blood sugar regulation, these colorful beans provide a multitude of health advantages despite their small size. Green peas are a versatile and reasonably priced addition to any diet, whether they are canned, frozen, or fresh. This article explores how to include green peas in your meals, their significance in glycemic control management, and their amazing benefits for your health.

What Are Green Peas?

The scientific name for green peas is Pisum sativum, and they belong to the same family as peanuts, lentils, and beans. Because of their sweet taste and soft texture, green peas are often consumed as a starchy vegetable in contrast to other legumes. Snap peas, snow peas, and garden peas (sometimes known as English peas) are among its many varieties. Snow and snap peas are eaten whole, pod and all, whereas garden peas are usually shelled before consumption.

Fresh peas are in season from May to October, but green peas are accessible all year round. However, because they keep the majority of their vitamins and minerals when frozen, frozen peas are a practical and just as nutrient-dense choice.

Nutritional Profile of Green Peas

Green peas are high in vital nutrients and low in calories. An 80-gram (1/2-cup) portion of cooked green peas offers:

• Calories: 67
• Protein: 5.4 grams
• Carbohydrates: 12.5 grams
• Fiber: 4.4 grams
• Vitamin A: 3.6% of the Daily Value (DV)
• Vitamin C: 12.6% of the DV
• Vitamin K: 17% of the DV
• Thiamine (B1): 17% of the DV
• Folate (B9): 12.6% of the DV
• Manganese: 18% of the DV
• Iron: 6.8% of the DV
• Phosphorus: 7.5% of the DV

Antioxidants such as flavonoids, carotenoids, and phenolic acids, which are found in green peas, aid in the body’s fight against inflammation and oxidative stress.

Top Health Benefits of Green Peas

1. Rich in Plant-Based Protein

Green peas are an excellent addition to vegetarian and vegan diets since they are a great source of plant-based protein. Protein is necessary for the synthesis of hormones and enzymes, immune system function, and muscle repair. Green peas have roughly 4.3 grams of protein per 1/2 cup serving, which is far more than other vegetables.

2. Supports Blood Sugar Management

Because of their low glycemic index (GI), green peas raise blood sugar levels gradually rather than suddenly. They are therefore the perfect food for people with diabetes or those trying to control their blood sugar levels. Green peas’ high fiber and protein content also helps to stabilize blood sugar by slowing the absorption of carbohydrates and digestion.

3. Promotes Digestive Health

By encouraging regular bowel movements and providing nourishment for good gut flora, the fiber in green peas helps maintain a healthy digestive system. 4.4 grams of fiber, or almost 16% of the daily recommended requirement, are included in a 1/2-cup portion. While insoluble fiber gives stool volume and promotes gut health generally, soluble fiber, in particular, softens stool and may help relieve constipation.

4. Supports Heart Health

Antioxidants like vitamin C and flavonoids, as well as heart-healthy minerals like potassium and magnesium, are abundant in green peas. These nutrients lower LDL (bad) cholesterol, lessen inflammation, and help control blood pressure. Regular consumption of legumes, such as green peas, has been linked in studies to a lower risk of heart disease.

5. May Reduce Cancer Risk

Green peas’ saponins and cumestrol, which are antioxidants and anti-inflammatory substances, have been connected to a decreased incidence of colorectal and stomach cancer, among other cancers. These substances aid in the reduction of oxidative stress and the neutralization of free radicals, both of which can harm cells and cause cancer.

6. Boosts Immune Function

Antioxidants, zinc, and vitamin C are among the many immune-boosting nutrients found in green peas. Specifically, vitamin C promotes white blood cell formation and strengthens the body’s defenses against infections. Green peas’ antioxidants also aid in lowering inflammation, which is connected to a number of chronic illnesses.

7. Supports Eye Health

Two carotenoids that are vital for eye health are lutein and zeaxanthin, which are found in green peas. These substances reduce oxidative stress in the retina and filter damaging blue light, which helps prevent cataracts and age-related macular degeneration (AMD).

8. Aids in Weight Management

Green peas are a delicious and full food because of their protein and fiber content. By slowing down digestion, protein and fiber help you feel fuller for longer and consume fewer calories overall. Those who are trying to control their weight may find this especially helpful.

9. Anti-Inflammatory Properties

Vitamin A, vitamin C, and omega-3 fatty acids are among the anti-inflammatory elements found in green peas. These substances aid in lowering inflammation, which is connected to long-term illnesses like diabetes, heart disease, and arthritis.

Green Peas and Glycemic Control

Green peas’ high fiber and protein content, along with their low glycemic index, make them a great food for controlling blood sugar levels. They aid in glycemic management in the following ways:

1. Low Glycemic Index: Green peas are regarded as low because of their GI of 22. Low-GI foods take longer to digest and absorb, which causes blood sugar levels to rise gradually.
2. High Fiber Content: Green peas’ fiber helps to avoid blood sugar rises by slowing down the digestion of carbohydrates.
3. Protein Rich: By delaying the rate at which glucose enters the bloodstream, protein helps control blood sugar levels.

People with diabetes or insulin resistance can lower their risk of problems and maintain stable blood sugar levels by including green peas in their meals.

How to Include Green Peas in Your Diet

Because of their great versatility, green peas can be used in a wide range of recipes. Here are a few suggestions:

• Salads: To add color and nutrients to salads, add fresh or thawed frozen peas.
• Soups and Stews: To add texture and flavor to soups, stews, or curries, stir in peas.
• Pasta Dishes: Add peas to pasta recipes to increase their protein and fiber content.
• Side Dishes: Serve steamed peas with a dash of herbs and a drizzle of olive oil.
• Snacks: Roasted peas provide a crisp and wholesome snack.

Potential Side Effects and Considerations

Although most people find green peas to be safe and healthy, there are a few things to bear in mind:

1. Antinutrients: Phytic acid and lectins, which are found in green peas, can obstruct the absorption of nutrients. These chemicals can be decreased by boiling, fermenting, or soaking peas.
2. FODMAPs: Some people, especially those with irritable bowel syndrome (IBS), may experience bloating or digestive discomfort due to the fermentable carbohydrates included in green peas.
3. Allergies: Green peas are one of the legumes to which some people may be allergic, even though this is uncommon.

Conclusion

A nutrient-dense food, green peas provide multiple health benefits, ranging from enhancing digestion and heart health to regulating blood sugar levels. They are a great option for anyone trying to control their blood sugar levels or weight because of their rich nutrient profile, high fiber content, and low glycemic index. A tasty and flexible addition to any diet, green peas can be eaten cooked, frozen, or fresh. To take advantage of their many health benefits and promote your general well-being, include them in your meals.

By including green peas in your diet, you’re giving your body vital nutrients that support long-term health in addition to improving the taste and texture of your meals.