Green peas are small, round seeds from pods made by the Pisum sativum plant. Many people describe the taste of peas as both sweet and savory.
Peas are a highly nutritious food. A single serving of peas contains protein, fiber, antioxidants, vitamins, and minerals. Incorporating more peas into your diet could improve digestion, weight management, heart health, blood sugar regulation, and eye health.
This article discusses the health benefits of eating peas, ways to consume more, and the potential adverse effects.
:max_bytes(150000):strip_icc()/GettyImages-882162084-c5ade0472a904572816926e572f63e9f.jpg "Eat Your Peas: 7 Nutritional Benefits (1)")
While they’re often considered a vegetable, peas belong to the legume family, which also includes lentils, beans, and peanuts. The edible pea inside the pod is called a pulse.
Nutritional Value of Peas: One Serving
One cup of cooked peas contains the following nutrients:
- Calories: 134
- Carbs: 25 grams (g)
- Protein: 8.58 g
- Fiber: 8.8 g
- Iron: 2.46 milligrams (mg)
- Magnesium: 62.4 mg
- Zinc: 1.9 mg
- Folate: 101 micrograms (mcg)
- Potassium: 434 mg
- Vitamin C: 22.7 mg
- Vitamin K: 41.4 mcg
Different Types of Peas
There are three different types of peas. They include:
- Snow peas
- Sugar snap peas
- English peas
Small, Green, and Sweet: Why Are Peas Good for You?
With each serving, peas provide substantial nutrients that can improve a person’s health.
What Are the Healthiest Vegetables?
Peas Are Packed With Protein
Green peas are one of the best sources of plant-based protein available. Your body uses protein to build and repair muscles, bones, skin, and cartilage.
People who follow vegetarian diets and struggle to consume enough protein may want to consider eating more green peas. Most adults' daily recommended amount of protein is 10% to 35% of their total caloric needs. That means a person on a 2,000-calorie diet might consume about 100 g of protein daily.A single cup of peas contains 8.58 g of protein.
Peas May Help With Digestion
There's a lot of fiber in green peas. Studies show fiber promotes the growth of good bacteria in the intestines, which lessens the risk of gastrointestinal (GI) issues. Fiber also adds bulk to your stool. People who consume a high-fiber diet lower their chances of experiencing constipation.
Peas Support Weight Management
Peas are a low-calorie food. Additionally, the high protein and fiber content in peas can make you feel fuller longer, which may help with weight management. Studies show that protein is the most filling macronutrient. It can slow digestion and trigger feelings of fullness after consumption. Diets high in fiber have also been shown to promote weight loss.
Peas Are Good for Your Heart
Your heart could benefit from eating more peas. They contain several heart-healthy nutrients, including fiber, magnesium, and potassium. A review of 26 studies found that people with the highest intake of legumes, such as peas, were 10% less likely to develop coronary heart disease than those with the lowest intake of legumes.
Researchers found an intake level of 400 g per week of legumes provided the optimal cardiovascular benefit.
Peas May Regulate Blood Sugar
Peas have a low glycemic index, so your blood sugar won’t rise quickly after eating them. The filling fiber and protein found in green peas could prevent blood sugar levels from spiking, which may keep diabetes under control. Additionally, studies show magnesium found in peas may protect against type 2 diabetes.
Peas Could Lower Your Risk of Cancer
Some evidence suggests that nutrients in peas may reduce the risk of cancer. The antioxidants in peas have both anti-inflammatory and cancer-fighting properties.Green peas also contain saponins, which may help prevent several types of cancer.
Peas May Protect Your Eyes
Peas contain vitamin A, which is well known for promoting healthy vision. They’re also rich in the antioxidants lutein and zeaxanthin, which may protect against age-related macular degeneration.
Ways to Incorporate Peas Into Mealtime
Peas can be consumed fresh or frozen for future use. There are several ways to prepare peas, including boiling, roasting, sautéing, microwaving, air frying, or steaming.
If you want to boost your pea consumption, try mixing them with other dishes. You can easily add peas to:
- Salads
- Pastas
- Soups
- Stews
- Grain bowls
Or, you can keep it simple and enjoy peas on their own with a bit of olive oil or butter.
How to Shell Peas
Shelling peas is simple. First, remove the stem with a knife or by snapping it off. Then, open the pod and push the peas out with your hands.
Side Effects of Peas
Though consuming peas is associated with a long list of health benefits, some potential side effects exist. Green peas contain antinutrients, which may interfere with digestion and the absorption of some nutrients. However, for most people, antinutrients in peas aren’t a cause for concern. They are more likely to negatively affect individuals who consume legumes in large amounts.
Peas may also cause digestive discomfort or bloating in some people. Generally, these side effects can be avoided by reducing portion sizes or using certain preparation methods, such as soaking the peas before cooking them.
Summary
Green peas are a relatively easy-to-prepare food. They contain healthy nutrients, including fiber, protein, magnesium, and antioxidants. Incorporating more peas into your diet could improve your overall health and may help lower your risk of developing certain diseases. Peas may protect your eyes, help with digestion and weight management, regulate blood sugar, and reduce your risk of certain cancers.
