100 G Cooked Dry Green or Yellow Split Peas (Fat Not Added in Cooking) contain approximately 117 calories, making them a nutritious and filling food choice. Split peas are a type of legume that is commonly used in soups, stews, and salads. They are a great source of plant-based protein, complex carbohydrates, and other essential nutrients. In this article, we will explore the health benefits of cooked dry split peas and how you can incorporate them into your diet.

In addition to their low calorie content, cooked dry green or yellow split peas are rich in fiber, with around 16 grams of fiber per cup. Fiber is essential for digestive health and can help regulate blood sugar levels, lower cholesterol, and promote weight loss. Split peas also contain high levels of essential vitamins and minerals, including folate, iron, potassium, and vitamin C.

By adding cooked dry split peas to your diet, you can experience a wide range of health benefits, from improved digestion to enhanced nutrient intake. In the following sections, we will cover some of the most compelling reasons to include split peas in your cooking and meal planning.

Calories and Macronutrients

Cooked dry green or yellow split peas are low in calories and high in macronutrients. One cup (198 grams) of cooked split peas contains the following nutrients: - Calories: 231 - Protein: 16.4 grams - Carbohydrates: 41.4 grams - Fiber: 16.3 grams - Fat: 0.8 grams - Sugar: 4.8 grams

Rich in Fiber

One of the key benefits of cooked dry split peas is their high fiber content. Fiber is a type of carbohydrate that is indigestible by the body, meaning it passes through the digestive system largely intact. There are two types of fiber: soluble and insoluble. Both types are important for maintaining digestive health and preventing chronic diseases. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This type of fiber can help lower cholesterol levels, regulate blood sugar levels, and promote feelings of fullness and satiety. Insoluble fiber does not dissolve in water and provides bulk to the stool, promoting regular bowel movements and preventing constipation. One cup of cooked dry split peas contains around 16 grams of fiber, which is approximately 64% of the daily recommended intake for adults. By incorporating split peas into your diet, you can improve your digestive health and reduce your risk of chronic diseases such as heart disease, diabetes, and cancer.

Provides Essential Vitamins and Minerals

In addition to being a great source of fiber and macronutrients, cooked dry split peas are packed with essential vitamins and minerals that your body needs to function properly. Here are some of the key nutrients found in split peas: - Folate: One cup of cooked split peas contains around 90% of the daily recommended intake for adults. Folate is essential for healthy fetal development and can help prevent birth defects in pregnant women. - Iron: Split peas are a good source of iron, which is essential for healthy blood cells and energy production. - Potassium: This mineral helps regulate blood pressure and is essential for proper muscle and nerve function. - Vitamin C: One cup of cooked split peas contains around 50% of the daily recommended intake of vitamin C, which is essential for a healthy immune system and collagen production. By incorporating cooked dry split peas into your diet, you can ensure that you are getting a wide range of essential nutrients that your body needs to function optimally.

Promotes Digestive Health

As mentioned earlier, cooked dry split peas are a rich source of dietary fiber, which is essential for maintaining digestive health. By consuming adequate amounts of fiber, you can promote regular bowel movements, prevent constipation, and reduce your risk of developing chronic digestive diseases such as diverticular disease, hemorrhoids, and colon cancer. In addition to their fiber content, split peas contain other health-promoting compounds such as saponins and phytic acid. Saponins have been found to have cholesterol-lowering and antioxidant activity, while phytic acid can help prevent the formation of cancer cells in the body. By making split peas a regular part of your diet, you can support your digestive health and improve your overall wellbeing.

May Help with Weight Loss

If you are trying to lose weight or maintain a healthy weight, incorporating cooked dry split peas into your diet can be beneficial. The high fiber and protein content of split peas can help promote feelings of fullness and satiety, which can prevent overeating and snacking on unhealthy foods throughout the day. Additionally, split peas are a low-calorie food that can replace higher-calorie foods in your diet. For example, you can use cooked split peas in place of rice, pasta, or potatoes in many dishes. This simple swap can help reduce your calorie intake and promote weight loss over time. By making cooked dry split peas a regular part of your diet, you can support your weight loss goals and improve your overall health and wellbeing.

Beneficial for People with Diabetes

According to research, consuming adequate amounts of dietary fiber can help regulate blood sugar levels and improve insulin sensitivity in people with diabetes. Because cooked dry split peas are a rich source of fiber, they can be a great food choice for people with the condition or those at risk of developing it. Additionally, split peas have a low glycemic index, which means they are absorbed slowly by the body and do not cause rapid spikes in blood sugar levels. This can help prevent insulin resistance and reduce the risk of developing type 2 diabetes. By incorporating cooked dry split peas into your diet, you can support your overall health and manage your blood sugar levels more effectively.

Low in Fat and Cholesterol

If you are trying to maintain a healthy weight or reduce your risk of developing chronic diseases, cooked dry split peas can be a great food choice. Unlike many animal-based foods, such as meat and dairy products, split peas are naturally low in fat and cholesterol. High levels of dietary fat and cholesterol have been linked to an increased risk of heart disease, stroke, and other chronic diseases. By incorporating low-fat and cholesterol-free foods such as cooked dry split peas into your diet, you can reduce your overall intake of these harmful substances and improve your heart health and overall wellbeing. By making cooked dry split peas a regular part of your diet, you can support your heart health and reduce your risk of chronic diseases.

Can be a Good Source of Protein

One of the key benefits of cooked dry split peas is their protein content. One cup of cooked split peas contains around 16 grams of protein, making them a great vegetarian alternative to meat and dairy products. Protein is essential for building and repairing muscle tissue, supporting immune function, and maintaining healthy skin and hair. By incorporating cooked dry split peas into your diet, you can ensure that you are getting an adequate amount of protein to support your overall health and wellbeing. Whether you are a vegetarian or simply looking to reduce your intake of animal-based protein sources, cooked dry split peas can be a nutritious and delicious addition to your diet.

Versatile and Easy to Prepare

One of the best things about cooked dry split peas is their versatility. They can be used in soups, stews, salads, and many other dishes, making them a great ingredient to have on hand for quick and easy meals. To cook dry split peas, simply rinse them in cold water and combine with water or broth in a large pot. Bring the mixture to a boil, then reduce the heat and let simmer until the peas are tender and fully cooked. Depending on the type of split peas you are using, this process can take anywhere from 20-60 minutes. Once cooked, you can use split peas in a variety of ways. They can be mashed to make veggie burgers, blended into dips and spreads, or simply mixed into your favorite recipes for added nutrition and flavor.

Can Be Used in Various Dishes

One of the best things about cooked dry split peas is their versatility. They can be used in a variety of dishes, making them a great ingredient to have on hand for quick and easy meals. Here are some examples of dishes you can make using cooked dry split peas: - Split pea soup: A classic soup made with cooked split peas, diced vegetables, and broth. - Split pea stew: A heartier dish made with cooked split peas, diced meat or tofu, and vegetables. - Split pea dip: A flavorful dip made with mashed split peas, herbs, and spices. - Split pea hummus: A twist on traditional hummus, made with mashed split peas and tahini. By experimenting with different recipes and ways to use cooked dry split peas, you can enjoy their health benefits and delicious flavor in a variety of ways.