Pea (most commonly used green peas) is a commodity whose importance to our health is not emphasized enough but nevertheless it is prevalent in people’s diet around the world. Since we cook it very often, firstly we must clarify that peas are actually a fruit because the seeds we consume are developed from a flower. This is a little known fact for sure. Green peas are the immature seed of dried peas often called field peas while field peas have existed for more than 5000 years ago and provided natural source of nutrients which have saved many lives throughout the world in many troublesome periods of human existence. It is full of very powerful proteins without the side effects of soy or dairy products. Because of this it became a part of the commercial protein powders. Who would have thought, right? Nutritionists and chefs often use it in their recipes if nothing else as a regular side – dish, not only because of the deep beautiful color but because they are aware of its benefits which we are about to mention in our article.
We would list a few facts about the delicious peas, and thus several reasons plus to turn peas into your daily diet.
Peas contain a wealth of nutrients
Surely you have not considered peas a super food rich in beneficial substances such as kumestrol (a substance that is associated with a reduced risk of gastric cancer), abundance of various types of antioxidants, B vitamins, vitamin K, vitamin A, vitamin C, omega-3 linolenic fatty acid, fiber, protein, manganese, iron and many other useful substances.
Peas reduce the risk of many diseases
Because of the many beneficial substances found in peas, they are associated with reduced risk of gastric cancer, cardiovascular disease and type 2 diabetes.
Peas have a low glycemic index
The low glycemic index shows us that peas do not cause significant rise in blood sugar because they contains large amounts of carbohydrates that are readily absorbed and rapidly reach the bloodstream. That means peas are recommendable to use if we want to prevent diabetes, and can be used by persons with pre-diabetes or diabetes conditions in order to control blood sugar levels.
Peas are low calorie food
Peas contains only 81 kcal per 100 grams of peas, unlike other legumes like beans and lentils, containing about 300-400 kcal per 100 grams per product (raw product). This is due to low fat consistence of peas of about 0.4 grams per 100 grams.
Nutritional value of peas
There are several important minerals in peas. These include magnesium, phosphorus, potassium, manganese and iron. The most abundant is manganese, with a cup of peas giving a person 12 percent of the recommended daily amount. Peas’ minerals satisfy greatly to person’s daily needs of iron, magnesium, potassium and phosphorus. Additionally, peas are full of fiber. One cup of peas provides 10 percent of the recommended intake of daily dietary fiber, or 2.5 g. Peas also have some protein, providing 2.7 g or 5 percent of the recommended daily amount. They mainly are a carbohydrate, but also small percentage is of protein to fat in the form of omega-3 and omega-6 fatty acids. Peas contain a number of vitamins, and are a surprisingly good source of vitamin C. Peas also are a good source of vitamin A and many other vitamins as given in the list as follows:
According to Recommended Dietary Allowance (RDA) peas provide the following percentage of person’s needs per day:
|· Total Fat
|· Dietary Fiber
|· Pantothenic acid
|· Vitamin A
|· Vitamin C
|· Vitamin E
|· Vitamin K
Negative aspect of peas
Despite the remarkably numerous positive sides of peas, it also has a small downside. Peas and many other foods contain substances called purines, whose major input should be avoided only from people who suffer from gout, or have problems with kidney stones (formed from uric acid). It is thought that some of these purines can be broken down into uric acid, which if created in large quantities can cause serious damage for some people.
Apart from the potentially negative effect of purines, peas are very healthy, cheap and available plants and if we do not have problems with gout or kidney stones there isn’t even a single reason for concern to use it regularly in our diet. Of course, peas are very tasty too.