Peas are small, round seeds that grow in pods on the Pisum sativum plant, a member of the legume family. They are typically green, but can also come in other colours like yellow. Peas are used in various cuisines around the world and can be eaten fresh, frozen, or dried. They are known for their sweet flavour, and are rich in nutrients such as protein, fiber, vitamins, and minerals. These nutrients may help in controlling blood sugar, managing weight, and supporting eye and heart health. There are many health benefits of peas, so make them part of your diet.

What are the health benefits of peas?

Peas are an excellent source of nutrients. According to the US Department of Agriculture, 100 grams of green peas has the following:

• 5.4 grams of protein
• 5.7 grams of fiber
• 25 mg of calcium
• 1.47 mg of iron
• 33 mg of magnesium
• 244 mg of potassium
• 40 mg of vitamin C
• 38 micrograms of vitamin A
• 0.13 mg of vitamin E
• 24.8 micrograms of vitamin K

Peas are full of nutrients. Image courtesy: Adobe Stock

These nutrients can contribute to overall health. Here are some of the reasons why peas are good for you:

1. Good for the gut

Peas are a great source of dietary fiber, which can aid in digestion, help prevent constipation, and promote a healthy gut. "The fiber content can also help lower cholesterol levels," says nutritionist Sangeeta Tiwari. It can reduce cholesterol absorption into your bloodstream.

2. Rich in antioxidants

Peas contain polyphenols, which may have antioxidant and anticarcinogenic activity, as per a research published in The British Journal Of Nutrition in 2012. Peas also contain vitamin C, flavonoids, and carotenoids that can help protect the body from oxidative stress and inflammation, which are linked to chronic diseases like cancer.

3. May support heart health

The combination of fibre, potassium, and antioxidants in peas can support cardiovascular health. "Potassium helps regulate blood pressure, while antioxidants like flavonoids and carotenoids reduce oxidative stress, which can lower the risk of heart disease," says the expert.

4. May promote weight management

Hundred grams of green peas have 81 calories, as per the USDA. Since peas are relatively low in calories, and high in protein and fibre, they can be a satisfying and nutritious food for weight management. The fibre and protein content can help you feel full longer, reducing the likelihood of overeating.

5. May support eye health

Hundred grams of peas have 2480 micrograms of lutein and zeaxanthin, as per the USDA. "These carotenoids are known to protect the eyes from damage caused by blue light and oxidative stress, reducing the risk of age-related macular degeneration and cataracts," says Tiwari.

6. May aid in blood sugar control

Peas are rich in protein, and eating foods consisting of protein may help in stabilising blood sugar levels in people with type 2 diabetes, as per a research published in the Obesity journal in 2023. They have a low glycemic index, and consist of fiber and protein, which can help in slowing down the absorption of sugar into the bloodstream. "This makes them a great food option for managing blood sugar levels, particularly in diabetics," says the expert.

7. May boost immune system

Peas are packed with vitamins and antioxidants that support a strong immune system. Vitamin C, in particular, is known for its role in enhancing immune function, while other nutrients like vitamin A also contribute to a robust immune response.

What are the ways to consume peas?

There are many ways to include peas in your diet!

1. Have them fresh or steamed

Fresh peas can be enjoyed raw or lightly steamed to preserve their nutrients and enhance their sweet flavour. They can be added to salads, rice or served as a side dish.

2. Add peas to soups and stews

Peas add texture and flavour to soups and stews. Split pea soup is a classic dish that highlights the flavour and nutritional benefits of green peas.

3. Toss them in stir-fries

Peas are a popular ingredient in stir-fries, as they add a crunchy texture and a burst of sweetness. They go well with different kinds of vegetables, and meats.

4. Puree it!

Pea puree can be used as a base for soups, sauces, or as a side dish. "It is often flavoured with herbs, garlic, and other seasonings," says the expert.

Peas are versatile. Image courtesy: Shutterstock

5. Add to rice and pasta dishes

Peas can be mixed into rice dishes like pulao, and fried rice. They also complement pasta dishes, adding colour as well as nutrition to them.

6. Eat it as a snack

You can enjoy dried or roasted peas as a healthy snack. They are often seasoned with spices for added flavour. So, you can have peas instead of going for unhealthy snacks when you feel hungry in the middle of the day.

Are there side effects of peas?

Peas can be consumed daily as part of a balanced diet. There is no specific restriction on how often you can eat peas, but it's important to maintain variety in your diet to ensure you get a wide range of nutrients. "A typical serving size of peas is about half a cup (approximately 80 grams), which provides a good amount of nutrients without excessive calories," says the expert. They are nutritious, but there are potential side effects of peas:

• Peas contain oligosaccharides, a type of carbohydrate that can be difficult to digest for some people, leading to gas and bloating.
• Peas are relatively high in purines, which can contribute to the formation of uric acid. For people prone to gout or kidney stones, consuming large amounts of peas may increase the risk of flare-ups.
• Although rare, some people may be allergic to peas and so, can end up with itching, and swelling.

Peas are a versatile and nutritious addition to a balanced diet, offering a range of health benefits. They are easy to incorporate into any kind of dish. You can either have peas as a side dish, in salads, soups, or as part of a main meal.

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