Green peas are a very healthy vegetable, but let’s fact check.
Green peas are a popular vegetable and they contain a good amount of fiber and antioxidants.
Researcher shows they may help to protect against heart disease and cancer. Green peas also have a sometimes harmful and Antinutrient cause of bloating.
What are green peas?
Green peas Or garden pea are small spherical seeds that come from pods produced by the pisum sativum plant.
Green peas are part of the human diet for many past years and are consumed globally.
They are most commonly consumed as a starchy vegetable.
Green peas are commonly cooked and sold as a vegetable and you can find them in frozen fresh variety.
They are starch vegetables along with potatoes and corn.
There are several different varieties of peas available including yellow peas and purple peas.
Green Peas Nutrition
A 100 grams per serving size green peas gives you the following nutrition:
- Calories: 81
- Fat: 0.4 g
- Sodium: 5mg
- Potassium: 244mg
- Carbohydrates: 14g
- Dietary fiber: 5g
- Sugar: 6g
- Protein: 5g
- Vitamin C: 66% as per daily needs.
- Calcium: 21mg
Green peas are good for you because of their high protein content.
They are also rich in Polyphenol antioxidants which are responsible for many health benefits.
Health Benefits of Green Peas
Green peas are small in size but they are health supporting food.
Green peas have many health benefits including control of blood pressures, digestion, protection against chronic diseases, cancer etc.
1. Antioxidants and Anti-inflammatory Benefits
Green peas are a starchy vegetable that cannot provide you with very much in the way of body system support. Green peas are loaded with antioxidants and Anti-inflammatory nutrients both are health supportive nutrients.
Antioxidants and Anti-inflammatory nutrients are linked with lower the risk of most Inflammatory diseases like heart disease and type 2 diabetes.
Studies show that regular intake of green peas helps to fight chronic health problems.
Unwanted oxidative stress and inflammation increase our risk of type 2 diabetes. Intake of Green peas may help to decrease the risk of type 2 diabetes.
Green peas also play an important role in lowering risk of chronic health disease because of antioxidants and Anti-inflammatory properties with other nutrients content.
2. Supportive in Blood Sugar Control
Green peas have various properties that may help to control blood sugar.
They are low in glycemic index (GI), which is helpful for measuring how quickly your blood raises after eating a meal.
Strict diets containing a very low glycemic index food have been shown to be helpful for controlling blood sugar levels.
Green peas are a rich source of fiber and protein which is also good for controlling blood sugar levels.
According to studies eating protein full food may help for controlling blood sugar levels in individuals with type 2 diabetes.
Hence, green peas have a low glycemic index and are a rich source of fiber and protein, which are important factors for controlling blood sugar levels.
3. Heart health
Green peas contain a good amount of heart healthy minerals, such as potassium, magnesium, and calcium.
Strict diet high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart health.
Green peas have a positive effect on heart health.
High fiber content of green peas and legumes has been effective for lower total cholesterol and LDL cholesterol both of which increase the risk of heart disease when they are elevated.
Green peas also provide flavonoids, Carotenoid and vitamin C that have been shown to decrease the risk of heart disease and ability to prevent damage to cells.
Green peas contain nutrients and vitamins that are known to aid blood sugar control which is important for prevention and controlling diabetes.
Fiber and protein decrease your blood sugar levels from rising too quickly, and helps diabetes under control.
Green peas also have a low in glycemic index which makes them diabetes friendly.
They have several properties that may help prevent and treat some disease such as heart and diabetes.
5. Fight Against Cancer
Eating green peas regularly into diet may reduce risk of cancer, antioxidants content and their ability to reduce inflammation in the body.
Green peas contain some plant compounds called saponins for having anti cancer effects.
Many studies have shown saponins may help prevent cancer. They are rich in several nutrients known for their ability to lower the risk of cancer.
They Contain Some Antinutrients
Green peas have some downside of their nutritional quality; they contain some antinutrients.
There are some substances found in many foods, such as legumes and grains, that may interfere with digestion and mineral absorption.
That is not the main concern for most healthy people,their health effects are still important to keep in mind. There are two most important antinutrients found in green peas.
- Phytic acid: They interfere with the absorption of minerals such as iron, calcium, and magnesium.
- Lectins: They are linked with symptoms such as gas and bloating and nutrient absorption.
You can also prevent from the effect of antinutrients:
- Use 100-170 grams at a time that is enough for the most people. They cause problems when consumed in high amounts.
- Eating fully cooked antinutrients are high in raw peas, which makes them digestive discomfort.
How to Prepare Green Peas
There are a number of ways to cook peas. To preserve the most nutrients in your peas, you can steam a small amount of green peas in water for a short time and add seasonings at the end.
- Take the half cup of water and low stock to a boil.
- Add some peas until the water covers them.
- After the cover the green peas with water and boil for 5-10min until the bright green peas.
- Once the green peas boil, drain the water and toss peas with melted butter or any fresh herbs of your choice.
Why should you eat green peas?
Green peas are high in nutrients, fiber and antioxidants and have some properties that help to reduce the risk of many diseases.
But, they also contain antinutrients, which is absorption of some nutrients and cause digestive symptoms.That is not the main concern, there are many things to do to help prevent these effects. Intake in a fixed amount that is effectives for health benefits.
Overall green peas are a healthy vegetable to add into your diet to maintain your body health.