11 Health Benefits of Green Peas, Nutrition and Side Effects

 

Green peas are rich in fiber, vitamin A, vitamin K, protein, carbohydrates, and many other healthy components.

A well-liked vegetable is green peas. They also have a good quantity of fiber and antioxidants, making them highly nourishing.

Additionally, studies suggest they could aid in preventing some chronic diseases including cancer and heart disease.

 To evaluate if green peas are healthy or whether you should limit them in your diet, this article examines them in great detail.

Despite their small size, green peas are incredibly nutritious and have several health advantages. Green peas are high in antioxidants as well as micronutrients like vitamin K, vitamin C, and manganese. They are also rich in pea protein and fiber to aid with weight loss and digestion.

There are many ways to enjoy this delightful vegetable in addition to the fact that it is quite nutritious. You can eat green peas uncooked, cooked, boiled, or blended into spreads and soups. 

There are many reasons to try this healthy vegetable due to its versatility and myriad health benefits. 

What are Green Peas?

The fresh, spherical members of the legume family, which also includes crops like beans and lentils, are known as green peas or garden peas. You might be curious as to what distinguishes fresh green peas from the dried version available for use in dishes like split pea soup. The same plant produces green peas, yellow peas, snap peas, and snow peas.

Like most legumes, peas are healthy and nutrient-dense. Find out more about the nutritional value of green peas below.

The seed of the plant that develops in hard pods is known as the green pea or garden pea (Pisum sativum). It is a climbing annual plant of the legume family that is native to Southeast Asia. It is a significant food legume, producing the fourth-most legumes worldwide.

 Many different green peas. They can be eaten fresh, cooked, steamed, or even as stir-fried pods. These legume seeds have a little sweetness due to their carbohydrate content.

Green peas are abundant in disease-preventing antioxidants, fiber, and protein, and they have been linked to a range of potential health advantages. Consuming green peas may improve good digestion, regulate blood sugar, and possibly encourage weight loss.

Health Benefits:

Peas' high concentration of vitamins, minerals, antioxidants, and phytonutrients offers significant health advantages, from protecting your eyes from disease to preventing some malignancies.

1-Immune System Support:

Many people place a high importance on boosting their immune systems, particularly during the winter when the incidence of colds, the flu, and other viruses tends to rise. The good news is that a nutrient-dense diet rich in vitamins and minerals makes it simple to improve your immunity all year long. Peas include a good quantity of vitamin E, zinc, antioxidants, and 13% of the daily recommended amount of vitamin C, which is all you need to support your immune system and help your body fight off infections.

2-Might Aid in Lowering Cholesterol Levels:

Keeping cholesterol levels under control can help prevent heart problems. LDL, or low-density lipoprotein, in excess, is bad for the body. It can harm the heart's health and clog arteries. Green peas include soluble fiber, which may also reduce the risk of cardiac disease.

3-Excellent Source of Protein:

Green peas are one of the best plant-based sources of protein, which, together with their high fiber content, is a key factor in why they are so full.

Consuming protein raises your body's levels of several hormones that suppress appetite. By controlling your appetite, eating enough protein and fiber can automatically lower the number of calories you consume throughout the day.

Green peas are a fantastic meal option for people who don't eat animal products because of their distinctive protein composition. To ensure that you are getting all of the necessary amino acids, it is crucial to eat a variety of protein-containing foods throughout the day.

The consumption of protein is essential for good health. It serves as the building block for your hair, skin, muscles, and bones in addition to being utilized by the body for tissue growth and repair as well as the synthesis of critical hormones and enzymes. Damage from a protein deficit can include symptoms including weakened defenses, slowed growth, and low energy.

With an astounding 8.6 grams of pea protein per cup, green peas are a fantastic source of protein. 

4-Eye Health:

Lutein and zeaxanthin, two carotenoids, are found in peas.  When exposed to damaging blue light, which causes cataracts and macular degeneration, lutein and zeaxanthin work as filters.

Peas can greatly benefit your eye health, while carrots typically receive all the credit for improving vision. 

5-Support for Weight Loss:

A few servings of green peas in your diet can do wonders for your waistline because they are low in calories and high in protein and fiber. Both the fiber and the protein keep you feeling full so you can fend off cravings and curb your appetite, which accelerates weight loss even further.

To further suppress your hunger, make sure to combine peas with a variety of other high-fiber protein foods for the best results.

6-Blood Sugar Control:

Numerous characteristics of green peas may promote blood sugar regulation.

Green peas also contain a lot of fiber and protein, which may help with blood sugar regulation.

Additionally, consuming foods high in protein may assist people with type 2 diabetes in maintaining stable blood sugar levels, according to several research.

It is known that green peas may lower blood sugar, which lowers the risk of  some illnesses, including diabetes and heart disease.

Peas are a great source of protein and fiber, which assist in controlling how you digest carbohydrates. Peas' protein and fiber inhibit the digestion of carbohydrates and aid in blood sugar regulation. According to studies, type 2 diabetics with high protein diets have lower postprandial (after meal) blood sugar levels.

Also having a low glycemic index are peas. This implies that after consuming them, you are less likely to have unexpected blood sugar rises.

7-Excellent Antioxidant Source:

Strong antioxidants like phenolic compounds are abundant in green peas. They contain highly antioxidant tannins . These advantageous substances shield our cells from harm and early cell death. Free radicals are neutralized by antioxidants, which also lowers the risk of long-term health issues.

It is advisable to incorporate green peas into the diet due to their health advantages. You can easily cultivate your own or buy them readily accessible and add them to meals. Peas might not be to everyone's taste, and some people might have some negative side effects.

8-Peas Fiber May Help With Digestion:

Green peas are surprisingly high in fiber, which has been found to have some positive effects on digestive health.

First of all, fiber nourishes the healthy bacteria in your intestines and keeps them from overpopulating with bad germs.

Inflammatory bowel disease, irritable bowel syndrome, and colon cancer are a few common gastrointestinal disorders that this may lower your risk of developing.

Furthermore, the majority of the fiber in green peas is insoluble, acting as a "bulking agent" in your digestive system rather than dissolving in water. As soluble fiber absorbs water to build bulk, it is also advantageous for managing diarrhea.

This implies that it makes stools heavier and can speed up the passage of food and waste through your digestive tract.

9-Heart Health:

Plaque formation along blood vessel walls can be influenced by oxidative stress and inflammation brought on by free radicals. Peas include omega-3 and omega-6 fatty acids, which aid in lowering oxidation, inflammation, and plaque formation.

Additionally, peas include minerals like magnesium, potassium, and others that can reduce your chance of developing high blood pressure.

It has been demonstrated that eating a diet high in fiber will reduce your risk of getting heart disease, and as previously noted, peas are an excellent method to add more fiber to your diet.2 The benefits for the heart are provided by them in addition to their fiber content. Peas contain a good amount of heart-healthy minerals, such as magnesium, potassium, and calcium.

10-Might Help Lower Cancer Risk

The family of legumes is renowned for having many substances that fight cancer. Certain inhibitors found in green peas have been demonstrated to lower the incidence of colon cancer.

Other green pea constituents, including lectins and saponins, have also shown anticancer properties. Green peas include isoflavones and phenolic chemicals that have been proven in studies to have anticancer effects on breast, colon, liver, and lung cancer cells.

Coumestrol, a vitamin that helps prevent stomach cancer, is abundant in peas. Daily consumption of peas and other legumes reduced the incidence of stomach cancer by 50%, according to a 2009 Mexico City study.

11-May Help in Reducing Inflammation:

Cancer, neurological issues, and cardiovascular problems can all be brought on by oxidative stress and chronic inflammation. To control inflammation, it is therefore crucial to include anti-inflammatory substances in our diets as we get older. Green peas have strong anti-inflammatory and antioxidant capabilities that can prevent oxidative damage and may lower the risk of cancer. These antioxidants stop free radicals from harming the body by binding to them.

Nutrition:

The nutritional profile of green peas is outstanding.

Only 67 calories are contained in a serving of 1/2 cup (80 grams) of these foods.

Carbohydrates account for about 75% of those calories, with the remainder coming from protein and a little bit of fat.

Peas also have a considerable quantity of fiber and nearly all the vitamins and minerals you require.

The following nutrients are included in a serving of cooked peas that is 1/2 cup (80 grams).

67 calories

Carbs  12.5 grams 

Fiber  4.4 grams

Protein  4.3 grams 

Vitamin A  3.6% of the DV 

Vitamin K  17% of the DV 

Vitamin C  12.6% of the DV 

Thiamine  17% of the DV 

Folate  12.6% of the DV 

Manganese  18% of the DV 

Iron  6.8% of the DV 

Phosphorus  7.5% of the DV 

Peas stand out from other vegetables because of how much protein they contain. As an illustration, whereas cooked carrots provide 0.6 grams of protein per 1/2 cup (78 grams), peas have 7 times as much protein per 1/2 cup (80 grams).

Additionally, they contain a lot of polyphenol antioxidants, which are most likely the cause of many of their health benefits.

Also Read: Matar Polao Recipe/Peas Polao

Green peas Side Effects:

Some people may experience negative side effects from eating green peas. A qualified dietitian should always be consulted before making any dietary adjustments.

Green peas have anti-nutrients including phytic acid and lectins that could prevent the body from absorbing certain nutrients. Digestive issues may also be brought on by these anti-nutrients.

Iron and zinc absorption may be hampered by the phytic acid in peas. Eventually, this may result in nutritional deficits.

Fresh pea lectins have the potential to upset the delicate balance of the gut's bacterial population and immune system.

However, peas may potentially lose some of these antinutrients through soaking, fermentation, or cooking. Additionally, cutting back on the amount of peas you eat can help lower the likelihood of negative effects.

It's critical to choose and preserve green peas carefully to prevent further health issues. You can receive the nutrients you need from good food, and proper storage will increase the produce's shelf life. Here's how to select and store green peas efficiently to extend their shelf life.

In general, peas are safe to eat. It is possible to have a pea allergy, though. Symptoms of a pea allergy include asthma, hives, diarrhea, and nausea. Avoid peas and any items that include them if you have a pea allergy, including pea protein powder.

Peas include antinutrients such as phytic acid and lectins, which should be noted. These substances prevent certain nutrients, including iron, from being absorbed.