Peas are a great addition to any diet, offering a variety of health benefits. With only 70 calories per 2/3 cup (89 g), they are a low-calorie, nutrient-packed food.
Peas are a rich source of vitamins, minerals, and fiber. One serving of peas contains a significant amount of vitamin C, vitamin K, and folate. They also contain iron, manganese, and phosphorous. Peas are also an excellent source of plant-based protein, making them a great addition to any vegetarian or vegan diet.
In this article, we'll explore the many health benefits of peas and how you can easily add them to your meals.
Loaded With Nutrients
Peas are a great source of nutrients, including vitamins, minerals, and fiber. One serving of peas contains a significant amount of vitamin C, vitamin K, and folate. They also contain iron, manganese, and phosphorous, which help support the function of various bodily systems. Peas are also packed with fiber, which promotes good digestive health. They contain both soluble and insoluble fiber, which helps keep your digestive system functioning properly.
Good For Digestion
As mentioned, peas are a great source of dietary fiber, which is essential for digestive health. Fiber helps promote regular bowel movements and can also reduce the risk of certain digestive disorders, such as diverticulitis and irritable bowel syndrome. Peas also contain resistant starch, which acts like fiber in the body and can promote the growth of beneficial gut bacteria. This can lead to better overall gut health and even boost your immune system.
May Help Lower Blood Sugar Levels
Peas have a low glycemic index, meaning they can help regulate your blood sugar levels. This is especially important for people with type 2 diabetes, as it can help keep blood sugar levels stable and reduce the risk of complications. Peas contain both fiber and protein, two nutrients that have been shown to slow down the absorption of sugar into the bloodstream. This means that when you eat peas, your body will release sugar into your bloodstream more slowly, helping to prevent spikes in blood sugar levels.
May Aid Weight Loss
Peas are a low-calorie, nutrient-dense food that can help you feel full and satisfied. This can make them a great addition to any weight loss plan. Peas are also packed with fiber and protein, two nutrients that have been shown to promote feelings of fullness and reduce overall calorie intake. Plus, their low glycemic index means they won't cause spikes in blood sugar levels, helping you avoid cravings and overeating.
Peas are a great source of heart-healthy nutrients, including fiber, potassium, and magnesium. These nutrients can help regulate blood pressure, reduce inflammation, and improve overall heart health. Peas also contain a unique set of phytonutrients called saponins, which have been shown to lower cholesterol levels and reduce the risk of heart disease.
Rich in Antioxidants
Peas are a great source of antioxidants, which help protect your cells from damage caused by free radicals. Free radicals are molecules that can damage DNA and other cellular structures, leading to aging and disease. Peas contain a variety of antioxidants, including flavonols, carotenoids, and phenolic acids. These antioxidants have been shown to have anti-inflammatory and anti-cancer properties, making peas an important food for overall health and disease prevention.
Versatile in Cooking
Peas are an incredibly versatile food that can be used in a variety of dishes. They can be boiled, steamed, roasted, or sautéed, and can be used in soups, stews, salads, and more. Peas are also a common ingredient in many Indian and Middle Eastern dishes, and can be used to make dips and spreads like hummus and dal.
Affordable and Accessible
Peas are an affordable and accessible food that can be found in nearly every grocery store. They are also widely available frozen or canned, making them easy to incorporate into any meal. Plus, peas can be grown in a variety of environments, making them an important crop for farmers all over the world. This means you can feel good about eating peas, knowing that they are a sustainable and environmentally friendly food.
May Boost Immunity
Peas contain a variety of nutrients that can help boost your immune system, including vitamin C, vitamin A, and zinc. Vitamin C is a powerful antioxidant that can protect against infections and help heal wounds. Vitamin A is important for healthy skin and mucous membranes, which act as a barrier against infection. Zinc is essential for the growth and function of immune cells, and can help protect against respiratory infections like the common cold.
May Aid in Muscle Recovery
Peas are a great source of plant-based protein, which is essential for muscle growth and repair. When you exercise, your muscles experience micro-tears, which need to be repaired in order for your muscles to grow. Protein is essential for this process, as it provides the building blocks that your body needs to repair and rebuild muscle tissue. Peas are a great source of plant-based protein, which makes them a great post-workout food for muscle recovery.
Adding more peas to your diet is an easy way to pack in nutrients, fiber, and plant-based protein.
5 FAQs About Peas
1. What are the nutritional benefits of peas?
Peas are a great source of fiber, protein, and essential vitamins and minerals, including vitamin C, vitamin K, and manganese. They also contain antioxidants and anti-inflammatory compounds that can help reduce the risk of chronic diseases.
2. Are peas low in calories?
Yes, peas are relatively low in calories, with 2/3 cup of peas containing only 70 calories. They are a great option for those looking to maintain a healthy weight or lose weight.
3. Can peas be a part of a balanced diet?
Yes, peas can be an excellent addition to a balanced diet as they offer a range of benefits, including improved digestion, decreased inflammation, and protection against chronic diseases.
4. What are some ways to incorporate peas into meals?
Peas can be added to a variety of dishes, including soups, salads, stir-frys, and pasta dishes. They can also be eaten as a side dish, seasoned with herbs and spices for added flavor.
5. Are there any potential negative effects of eating peas?
Peas are generally safe to eat for most people. However, some people may be allergic to peas, and eating too many peas may cause bloating or gas due to their high fiber content. It is always best to consult a healthcare professional before making any significant changes to your diet.