The Ultimate Guide to Green Peas Nutrition: Everything You Need to Know

The Ultimate Guide to Green Peas Nutrition: Everything You Need to Know

Green peas are inexpensive, versatile, and readily available throughout the year. They are a popular vegetable that can be enjoyed either as a side dish or incorporated into main dishes. In addition to their delicious taste, green peas offer a wide range of health benefits due to their impressive nutritional profile. This article provides you with the ultimate guide to green peas nutrition, covering everything you need to know.

What are Green Peas?

Green peas, botanically known as Pisum sativum, are a type of legume that grows in pods. They are also referred to as garden peas, sweet peas, or English peas. Green peas are divided into two main varieties – fresh peas and dried peas. Fresh peas are the ones that are sold in their pods, while dried peas are harvested when fully mature and then dried for storage.

Green Peas Nutrition Facts

Green peas are low in calories but high in nutrients and fiber. They are an excellent source of plant protein and contain essential vitamins and minerals, including:

• Vitamin C
• Vitamin K
• Vitamin A
• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B6 (pyridoxine)
• Folate (vitamin B9)
• Potassium
• Magnesium
• Iron
• Zinc

One cup (160g) of cooked green peas provides:

• Calories: 125
• Protein: 8.2g
• Fat: 0.4g
• Carbohydrates: 22.5g
• Fiber: 8.8g

Green peas are also rich in antioxidants, such as carotenoids and flavonoids, which can help protect your cells from damage caused by free radicals.

Health Benefits of Green Peas

Consuming green peas can have several health benefits, including:

1. Weight Management

Green peas are low in calories and high in fiber, which can help you feel full and reduce appetite. This can lead to lower calorie intake and ultimately weight loss.

2. Heart Health

Green peas are rich in heart-healthy nutrients, such as potassium, magnesium, and fiber, which can help lower blood pressure, reduce cholesterol levels, and improve overall heart health.

3. Digestive Health

Green peas contain both soluble and insoluble fiber, which can promote digestive health and prevent constipation.

4. Blood Sugar Control

Green peas have a low glycemic index, which means they are digested slowly and do not cause a sudden spike in blood sugar levels. This makes them an ideal food for people with diabetes or those trying to manage blood sugar levels.

How to Incorporate Green Peas into Your Diet

Green peas can be a versatile and delicious addition to your diet. Here are some ways you can incorporate them into your meals:

• Steam or boil fresh peas and serve as a side dish
• Add fresh or frozen peas to salads, soups, or stir-fries
• Mix cooked peas with mashed potatoes for added flavor and nutrition
• Add mashed peas to your favorite pasta sauce for a protein boost

Conclusion

Green peas are a healthy and nutritious vegetable that can be enjoyed in various ways. They are rich in vitamins, minerals, antioxidants, and fiber, making them an excellent addition to any balanced diet. By following the tips in this ultimate guide to green peas nutrition, you can make the most of their health benefits and enjoy their delicious taste.