z


 

Green peas are popular veggies used in many recipes. One cool thing about peas is they have lots of antioxidants and fiber. Today we'll check out the calories andnutritional values in green peas, and ways to prepare them to include in a healthy diet.

What are green peas?

Green peas are small round seeds found in the pods of the Pisum sativum plant. They're part of most diets worldwide because of their benefits. They aren't vegetables as some think, but members of the legume family like lentils, beans, and chickpeas., and there are two kinds, fresh or frozen. Since it has a high starch content, most nutrition experts count it with starchy vegetables like potatoes, corn, and squash. There are several types of peas available, like black-eyed, yellow, and purple, but the green peas are the most famous. So today we focus on those.

Nutritional values found in green peas

The nutritional values contained in 100 grams of green peas:

What makes peas different from other starchy veggies is that they have a lot of protein, plus lots of antioxidants like polyphenols, and most vitamins and minerals like calcium and potassium.

1- Green peas are an excellent source of plant protein
 

The protein in peas reduces appetite. The fibers slow down digestion and boost feeling full for longer. So, you end up eating fewer calories daily. But the protein in peas shouldn't be your only source since they lack amino acids. Still, it helps keep bones healthy and muscles strong. It's a healthy option if you want to build muscle mass.

2- Green peas help control blood sugar levels
 

Green peas have many properties that help manage blood sugar. They have a relatively low glycemic index. If you eat peas in a healthy way, your blood sugar won't spike much. That's because their fiber slows carb absorption.

Protein-rich foods help keep blood sugar stable, especially for people with type 2 diabetes. If you know someone with diabetes, tell them to always eat green peas.

3- Fiber benefits for the digestive system
 

Green peas give you lots of fiber. Studies show fiber is good for digestion. It feeds good bacteria in your gut and keeps bad bacteria from spreading. This lowers the risk of gut diseases like inflammatory bowel disease, irritable bowel syndrome, and colon cancer. Plus, the fiber in peas is insoluble, meaning it doesn’t mix with water and helps make digestion easier.

4- Helps prevent some chronic diseases

Green peas have many nutrients that help prevent chronic diseases, for example:

• Heart disease: Green peas have good amounts of magnesium, potassium, and calcium. These help control blood pressure which is a main cause of heart diseases, Besides lowering the level of cholesterol the harmful LDL, which is the second cause of heart diseases. 

• Chance of cancer prevention:Adding green peas regularly to your diet reduces the risk of cancer. This is because of the antioxidants they contain and their ability to reduce inflammation in the body. Peas contain saponins, which are plant compounds that help block tumors. 

• Diabetes:Green peas have properties known to help control blood sugar levels. Also, as mentioned, the proteins and fibers help manage sugar levels. 

• They contain anti-nutrients: Green peas have a downside because they contain antinutrients. These compounds are found in most legumes and they reduce the absorption of nutrients from food. The main antinutrients in peas are:Phytic acid blocks absorption of iron, zinc, and calcium. Lectin causes gas and bloating.

Some tips to reduce these negative effects of green beans

Antinutrients in peas are less than other legumes, but there are tips that can reduce their negative impact, which are:

• Reduce serving sizes: About 120 grams serving is enough and usually doesn't cause harm.
• Try healthy cooking methods: Fermenting and soaking help reduce anti-nutrients in green peas.
• Eat fully cooked :Anti-nutrients are high in raw peas and can make you feel uncomfortable.

A healthy way to cook green peas

Ingredients

• A spoon of olive oil
• One medium chopped onion
• One chopped carrot
• 1 kilo of peas
• 1 teaspoon coriander.
• A pinch of black pepper.
• Half a teaspoon of paprika.
• Tomato sauce.
• 2 cups vegetable broth.
• Hot pepper.

Preparation method
 

• Heat two big spoons of olive oil on medium heat.
• Add the onion to the pot on the stove, until it becomes transparent.
• Then add the carrot, garlic, peas, salt, and spices.
• Keep stirring on low heat until you smell the aroma.
• Let them cook for 5 minutes until it reaches boiling point.
• Wait until the peas and carrots are cooked.
• Serve it with chopped parsley and hot pepper.

Legumes are things you should have in your diet, start adding them gradually. You can find lots of recipes on the page. Facebook Fitness Garage.