The benefits of peas have a lot. Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis. Here we are going to discuss the benefits of peas.
Health Benefits of Peas
The health benefits of peas are largely attributed to their natural antioxidant content, bioactive proteins, and oligosaccharides. Here are some reasons to put peas on your grocery list.
Support Heart Health
Peas are naturally high in potassium, folate, and fiber, all of which provide well-established cardiovascular benefits. The high-quality protein, low sodium levels, and vitamins and minerals in peas make them a good addition to a heart-healthy eating plan.
May Help Reduce Risk of Cancer
Several types of cancer are believed to be prevented by plant-based eating, and peas are a great source of protein for vegetarian meals. Consider substituting peas for a portion of your processed snack food or meat intake.
Promote a Healthy Gut
Pea proteins have been shown to increase the population of healthy gut bacteria, specifically Lactobacilli and Bifidobacteria. A healthy gut is responsible for a range of healthy body functions, such as a strong immune system and a functional digestive tract. Eating peas may help support a healthy gut microbiome.
Aid Weight Management
The fiber and protein in peas make them a filling, nutritious food choice. Green peas and other legumes are recommended by the Centers for Disease Control and Prevention (CDC) for weight control because of their low-calorie density. Peas can help you feel satisfied despite eating less overall, making it easier to follow a healthy meal plan for weight loss.
Stomach & Other Cancer Prevention
Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup has at least 10 milligrams. The saponins found in green peas may have therapeutic effects against several different types of cancers according to a 2009 review out of Canada. They are packed with a high concentration of antioxidants which can reduce oxidative damage to cells by fighting free radicals to help relieve inflammation. This gives them great anti-cancer properties.
Blood Sugar Regulation
A high fiber and protein diet will slow down how fast sugars are digested and improve blood glucose response in people with type 2 diabetes according to a study. All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about. Peas may be associated with a lower risk of developing diabetes because of their low glycemic index, according to a review published by the American Journal of Clinical Nutrition. As they are filled with fiber and protein this makes them a great food to help with managing blood sugar levels. To maintain normal blood sugar levels you need enough fiber which works to slow the absorption of sugar into the bloodstream to help maintain normal blood sugar levels. Increasing your intake of protein has also been shown to decrease blood sugar.
Prevents Constipation
The high fiber content in peas improves bowel health and peristalsis. The addition of pea hull fiber to the diet increased stool frequency in elderly residents in one study.
Healthy Bones
Just one cup of green peas contains 44% of your Vitamin K which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis.
Reduces Bad Cholesterol
The niacin in them helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in less bad cholesterol, increased HDL (“good”) cholesterol, and lower triglycerides. Study results indicate that a diet rich in legumes decreases total and LDL cholesterol.
1/2 Cup Peas Nutrition
- Calories: 62
- Fat: 0.2g
- Sodium: 58mg
- Carbohydrates: 11g
- Fiber: 3.6g
- Sugars: 3.5g
- Protein: 4.1g
Carbs
One serving of peas has 11 grams of carbohydrates with almost 4 grams coming from fiber and 4 grams from natural sugars.
The glycemic index of green peas is 51. Per 80-gram serving, the glycemic load is 4.
Fats
Peas are essentially fat-free unless prepared with added fats.
Protein
Peas provide about 4 grams of protein per serving. Compared to most other vegetables, peas are relatively high in protein.
Vitamins and Minerals
Peas have potassium, iron, magnesium, manganese, folate, and B vitamins. Although peas are very nutritious, some of their vitamin and mineral content is poorly absorbed due to their natural phytate content. Nonetheless, there are several benefits to gain from consuming peas.
Peas Side Effects
Every food item that we consume has some sort of side effects linked with its consumption, and there is no surprise that an unregulated consumption of peas can also be damaging to one’s health.
One major side-effect linked with their heavy consumption is the rising level of Vitamin K in your system. Though this vitamin is quite essential when it comes to keeping your bones healthy, a high level of vitamin K can also thin your blood and lowers your platelet count. This could further result in slower wound repair and heavy blood loss.
Its high dietary fiber content can also have a negative effect on your health. Fibers are responsible for slowing down your digestion, thus it requires your body an extra amount of time to completely digest it. If you load up too much on fibers, it might lead to excessive weight gain, which is the opposite of their weight-loss benefit.
Though peas can be highly beneficial for your health, it is still more important for you to have a balanced diet with the right amount of everything.
FAQ
Are Frozen peas good for you?
Peas are known for being an excellent source of vitamin c, vitamin a, b vitamins, calcium, and antioxidants, and these health benefits do not diminish with freezing.
Are peas good for skin?
A protective polyphenol called coumestrol found in green peas is said to help prevent stomach cancer. - As strange as it sounds, they are also said to be great for your skin. A fistful of green peas daily is said to keep wrinkles and fine lines away.
