One of the most common food legumes in the world is pea or green pea. It is the fourth most produced legume in the world, behind dry bean, peanut, and soybean. Its scientific name is Pisum sativum, and it is a member of the Fabaceae family. Green peas are also referred to as garden pea, sweet pea, honey pea, or sugar pea by some individuals. There are many different ways to include this well-known vegetable known as the green pea in your diet, including in salads, side dishes, and veggies. Green peas can supplement your diet with the necessary protein.
Due to their high content of carbs, proteins, vitamins, minerals, and other nutrients, green peas are a crucial component of our diet. This vegetable is very likely to be present in every Indian home. Yes, there are many health benefits of peas
Nutritional Value of Green Peas
100g of peas have the following nutritional value
Nutritional component Value
- Energy 81kcal
- Water 78.9g
- Carbohydrates 14.4g
- Proteins 5.42g
- Fibre 5.7g
- Sugars 5.67
- Iron 1.47mg
- Calcium 25mg
- Magnesium 33mg
- Sodium 5mg
- Potassium 244mg
- Phosphorous 108mg
- Copper 0.176mg
- Zinc 1.24mg
- Manganese 0.41mg
- Selenium 1.8μg
- Vitamin C 40mg
- Vitamin B1 0.266mg
- Vitamin B2 0.132mg
- Vitamin B3 2.09mg
- Vitamin B5 0.104mg
- Vitamin B6. 0.169mg
- Vitamin A 38μg
- Folate 65μg
Health Properties in Green Peas
Green peas have the following health properties due to the minerals and phytochemicals they contain:
- It is antioxidant
- It might reduce inflammation.
- It might exhibit antibacterial and/or antifungal properties.
- It could exhibit anti-diabetic properties.
- Blood cholesterol levels may benefit.
- It might have antitumor properties.
What are the Health Benefits of Green Peas?
Green Peas Helps in Losing Weight
Green peas’ high fiber content may aid with weight management. In an experiment, bread produced with pea fiber could lengthen satiety, which might aid in weight management by reducing caloric intake overall. Studies on the impact of green peas on weight are scarce, nevertheless. More research is required to determine how a diet high in green peas may affect body mass index, waist circumference, and weight management. You should also speak with a nutritionist or your doctor before changing your diet in any way. They will be better equipped to advise you on how to choose things that are appropriate for your unique needs. (source)
Health Benefits of Green Peas in Treating Heart Diseases
Green peas have a lot of fibre. Foods high in fiber are proven to lower blood pressure and enhance blood lipid levels. Numerous studies on the legume diet have revealed advantages in cardiovascular health. Including green peas in your diet could therefore benefit your heart. 2 To confirm the usefulness of green peas on humans, more research is needed. Therefore, it is best to speak with your doctor before using any vegetable, including green peas, for the heart. Always with your doctor first if you have any heart conditions. (source)
Green Peas may be Helpful in Treating diabetes
Green peas may assist in controlling blood sugar levels due to their high fiber content and low glycemic index. According to a study, low glycemic index foods are known to result in less of an increase in blood sugar levels. Compared to the control groups, who received food without pea flour, the participants’ meals caused a smaller rise in blood sugar levels. Another research trial revealed that the green pea diet may aid in the management of type 2 diabetes. To lessen your symptoms, you must first speak with your doctor if you have diabetes before consuming any herbs or vegetables. (source)
How Green Peas can lead you towards a Good Digestive Health
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.
Peas are also rich in fiber, which facilitates the passage of food through the digestive system.
Green Peas and Blood Sugar Management
Peas are a great source of protein and fiber, which assist to control 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.
Green Peas may be used for the Stomach
Constipation may be eased and bowel movement encouraged by a diet high in green peas. During laboratory tests, green peas showed beneficial effects on gut microbes and increased their metabolic activity. A diet high in green peas may enhance gut health. These advantages have been proven in studies and could enhance digestion. However, let’s say you suffer from a stomach disorder. In that scenario, you must follow your doctor’s instructions and refrain from ingesting any vegetables or herbs without first speaking with them. (source)
Precautions You Should Take Before Consuming Green Peas
- While both types of women can safely eat beans, pregnant and lactating women should use caution. However, green pea consumption should be kept in check. Additionally, if you’re pregnant, it’s important to see your doctor before making any dietary changes. (source)
- The elderly and children should use caution: The existing information does not provide strong enough evidence for the safety of green peas in young children and the elderly. In order to be safe, it is essential to take green peas in moderation.
- And suppose you want to use green peas to treat any medical conditions. In that case, you should discuss any potential limitations or safety measures you need to take with your doctor.
Green Pea Side Effects:
In moderation, green peas may not be harmful. Some common foods, however, may cause varied reactions in various persons. Contact your doctor right away if you experience any negative effects after eating green peas.
Additionally, you should talk to your doctor about any possible side effects before using green peas for any health condition.