Green Peas: Benefits and Warnings ??.
Green Peas: Benefits and Warnings ??.
The world of pulses is a vast world rich in protein, fiber, and many values that benefit your body. Learn about their types and ways to preserve and eat them.
Do you like Green Peas? You will love it more after you learn about its many benefits, which we will detail for you in the next article.
Peas are considered one of the most nutritious and beloved vegetables around the world (they actually belong to the legume family, but most of them know it as a type of vegetables), but sometimes you may hear some warnings that forbid eating Green Peas raw, so what is the truth about the benefits of peas and what is the truth about their harms?
Green Peas: Benefits and Warnings?
The nutritional value of Green Peas
Peas are rich in nutrients, antioxidants, and fiber, and every half-cup (170 g) of green peas contains:
Carbohydrates: 11 grams.
Fiber: 4 grams.
Proteins: 4 grams.
Vitamin A: 34% of the RDA.
Vitamin K: 24% of the RDA.
Vitamin C: 13% of the RDA.
Thiamin: 15% of the RDA.
Folate: 15% of the RDA.
Manganese: 11% of the RDA.
Iron: 7% of the RDA.
Phosphorus: 6% of the recommended daily allowance.
What distinguishes peas from other types of vegetables is that they contain a high percentage of protein.
The benefits of green peas
Peas have many health benefits, which we will review as follows:
Saturated and an excellent source of protein
Green Peas are one of the best plant sources of protein, which makes them filling in addition to of course being high in fiber. Proteins generally help:
Increasing levels of certain hormones in the body cut off appetite.
Slow down the digestive process (especially with the presence of fiber) to make you feel full for longer.
Improve muscle and bone health.
Because of their high protein content, peas are a good choice for vegetarians, but they are not a complete source of protein.
Helps balance blood sugar levels
Green peas have many properties that help them balance blood sugar levels because they have a low glycemic index.
Peas are also rich in fiber and protein, which play a role as well in regulating blood sugar levels, as fiber slows the absorption of carbohydrates, and thus does not lead to a sudden rise in blood sugar, but rather a gradual increase.
Studies have found that eating foods rich in protein, in general, may help control blood sugar in patients with type 2 diabetes.
Facilitate digestion of food
The high fiber content of peas helps improve the digestion process, as these fibers act as suitable food for the beneficial intestinal bacteria, which keeps them healthy and prevents their increase in their number from the normal limit, and facilitates the process of excreting waste from the body.
All of this reduces the chances of developing diseases of the digestive system, such as inflammatory bowel disease, irritable bowel disease, and colon cancer.
Protection from infection with some chronic diseases
The properties of peas and their great nutritional value may make them a reason to protect you from infection with some chronic diseases, such as:
Peas contain nutrients that help improve heart health, such as magnesium, potassium, and calcium, and a diet rich in the previous elements helps prevent high blood pressure, which is a factor in heart disease.
It was also found that the high fiber in peas and vegetables, in general, helps to reduce the levels of bad cholesterol in the body, which is a factor in heart disease as well.
Not to mention that peas contain antioxidants that reduce the chances of strokes and reduce the chances of heart cells harming.
Eating peas regularly helps reduce the chances of cancer, by:
Due to its high antioxidant content.
Because peas contain saponins known for their anti-cancer properties, which many types of research have shown may reduce the growth of cancerous tumors.
Because they contain many nutrients that reduce the chances of developing cancer, such as vitamin K, which is especially useful in fighting prostate cancer.
Pea damage: is it real?
Despite the wonderful benefits of peas and their high nutritional value, eating them is not without its drawbacks. As peas contain a high percentage of some substances that may negatively affect the digestive system and processes of absorption of important nutrients, and these materials are:
Phytic acid: which may impede the absorption of some minerals, such as iron, calcium, zinc, and magnesium.
Lectins, which are associated with gas and bloating, and may impede the absorption of nutrients.
It is possible to minimize this potential damage to peas by following the following rules:
Eat a moderate serving of peas.
Eat peas only after they have been cooked well and avoid eating them raw.