Which is the most undervalued vegetable in Indian dishes that we eat regularly, but rarely commend? It certainly has to be green peas. While most kinds of peas are considered legumes since they grow below or on the ground. Green peas, however, have the benefit of growing on creepers, and can reasonably be considered a vegetable. There are several green peas benefits.
Green peas are found in most of the everyday recipes in our homes, pav bhaji, samosas, mixed veg fry, in some of the poha variants, and how can we forget the aloo-matar and puri? Green peas complement other vegetables and add nutrients, they also add a lot of health benefits to your meal. There are several benefits of eating green peas.
Since they come with a lot of nutritional value, there are a lot of health benefits of adding green peas to your veg-curries, stuffed parathas, and veg-pulao. It packs a lot of important minerals, everyday protein quantities, and a lot of fiber content that keeps your gut healthy. Let us familiarise you with green peas and their many known and unknown benefits.
What are the nutrients in green peas?
The nutritional value of green peas makes them an excellent source of much-needed minerals and vitamins. Take them as nature’s nutritional supplement capsules, which you can eat raw or cook with one of your favourite ingredients. All the nutrients in green peas have health benefits for the guts, blood, and heart. A 170 gm or ½ cup of green peas contains-
- 62 grams of calories
- 11 grams of carbs
- 4 grams of fiber
- 4 grams of protein
- 34% of Vitamin A as per RDI (referred daily intake)
- 24% of Vitamin K as per RDI
- 13% of Vitamin C as per RDI
- 15% of Thiamine as per RDI
- 12% of Folate as per RDI
- 11% of Manganese as per RDI
- 7% of Iron as per RDI
- 6% of Phosphorus as per RDI
Green peas are highly-nutritious legumes that benefit overall health. Here’s what the nutrients are good for and who should avoid them-
They’re an excellent source of protein
A large amount of plant-based proteins and carbs make green peas filling which benefits your nutrition goals without the junk. They are an excellent fit for almost any recipe and pack enough fiber to help digest complex carbs and starches like potatoes or wheat flour. Adding boiled green peas to salads and wraps can increase the nutritional benefits of your evening snack. Green peas benefit the digestion process by making it slower and making you feel full. So, you can have a lighter dinner before bedtime and have enough energy to complete a night of restful sleep.
People who want to build muscle without using animal products can easily rely on peas for their protein and carbs requirements. However, the protein content is only one kind and it doesn’t contain any amino acids so making sure you add extra sources of protein along with peas, tofu or soy milk cottage cheese can be great. As for people who want to shed fat, green peas have benefits for their diet plan. With enough protein to fill up, so that there is less caloric intake throughout the day, green peas control appetite.
Green peas aid blood sugar control
The peas in matar-paneer or veg-pulao can certainly help you have easy gut-relaxing digestion. Green peas are high in fiber and this benefits the system by making the absorption of carbs and sugars slower.
Since green peas slow down digestion, they pack benefits for a healthy liver by increasing the secretion of essential enzymes to improve digestion. They are also great for people suffering from Type 2 diabetes by reducing sugar levels while promoting heart health.
Digestion benefits of eating green peas
Fiber is known to aid the digestive process. Green peas have a lot of fiber, which benefits the intestines and liver. It keeps digestion smooth by clearing out excess sugars and intestinal toxins. The good bacteria that keep the intestines clean feed on fiber. So, having more green peas increases the clean-up squad and there are lesser chances of infections like bacterial gastroenteritis and ulcers.
The fiber present in green peas is water-insoluble and doesn’t digest in the tract. It rather acts as a bulking agent which gets you food waste a clear pass out. So it relieves constipation and reduces bloating of the stomach. This helps relieve the symptoms of irritable bowel syndrome and digestive tract issues
Green peas improve heart health
Green peas are a great way to take care of the overall health of the body. Since most of the major functions of the body reside in the gut, taking care of the digestive system improves immunity and prevents chronic diseases. The most affected organ because of digestive issues and unhealthy food choices is the heart. Green peas have benefits for the heart when it comes to reducing blood pressure issues.
Green peas contain minerals that support good heart health. Magnesium, potassium, and calcium in green peas are the most important minerals to add to your heart-healthy diet. Green peas have the health benefits of fiber which improves metabolic activity and relieves the system of bad LDL cholesterol. All these minerals and fibers in sync, reduce your chances of developing heart disease.
Green peas are full of iron
Iron is the most important mineral for healthy blood. Green peas contain enough iron to suffice 7 per cent of your daily intake. Mixing it with spinach, paneer, or raw salads can improve your iron intake and benefit your red blood cells. Iron balances the number of red blood cells in the body that carry oxygen through our veins.
Add 2-3 cups of green peas weekly to your diet, it benefits the blood vessels and improves oxygen levels in the body. It protects from haemoglobin deficiency and is great for people with a risk of anaemia. However, you must not add too much of it to your diet either;
Why you shouldn’t have an excess of peas
Peas are legumes and the highlighted part of their nutritional value is fiber. The fiber that makes it good for digestive issues might also be bad if you already have gut problems like constipation and gas. Insoluble fibers like skins from legumes do not melt like other nutrients and are only had to give bulk to the stool. However, if a person eats too many peas in a day, the stool gets bulked up with the fiber and it might cause blockage of the GI tract (constipation). People with weak digestive systems might also experience gaseous build-up and bloating in the stomach. This can be put to rest by increasing liquid intake, coconut water, pineapple juice, water, or club soda can ease the symptoms.
If you have diabetes, a lot of green peas might not be as beneficial. It reduces blood sugar levels and you must count your calories before you eat large amounts of them. If you’re troubled with skinny features due to malnourishment at a young age or want to bulk up on some muscle, green peas are not for you. They contain anti-nutrients that carry our excessive minerals from the system. So, when you need your other sources of nutrition to work, it is wiser to have peas in tight moderation.
Most of the common vegetables that we rely on, such as carrots or spinach, are greatly valued for their high fiber and mineral content, whereas green peas have the benefits of added proteins and carbs that make them filling. Green peas are also good for overall health as they have the benefits of polyphenol antioxidants that reduce oxidative stress from the tissues and kill cancer-causing cells. Eating green peas can have a great effect on your nutritional balance.
F.A.Q
Can I eat green peas every day?
A: Green peas are to be eaten in moderation despite their benefits, if you’re eating it every day, use only 180gms or a cup for 4 people, and add other ingredients and veggies to the mix.
Are Green Peas Good or Bad for Diabetes?
A: Green peas can be highly beneficial if you are only on the borderline of getting diabetes, peas in moderation (half a cup on alternate days) can keep blood sugar from rising unexpectedly. However, if you are already on insulin, ask your doctor before making changes to your diet.