Green peas : benefits and warnings

Green peas: benefits and warnings

Do you like green peas? You will love it more after you get to know its many benefits, which we will detail for you in the following article.

Peas are one of the most popular and nutritious vegetables around the world. Although they actually belong to the legume family, most people know them as a vegetable.

But sometimes you may hear some warnings that forbid eating peas raw, so what is the truth about the benefits of green peas? And what is the truth about its harm?

Benefits of green peas

Peas have many health benefits, which we will review in the following:

1. It is filling and an excellent source of protein

Peas are one of the best vegetable sources of protein, which makes them filling in addition to being high in fiber.

Proteins generally help improve muscle and bone health, and increase levels of certain hormones in the body that suppress appetite. Because of its high protein content, peas are a good choice for vegetarians, but they are not a complete source of protein.

The protein along with the fiber also slows down the digestion process and promotes a feeling of fullness for longer.

2. Regulating blood sugar levels

Green peas have many properties that make them help in balancing blood sugar levels, because the glycemic index is low.

Peas are also rich in fiber and protein, which also play a role in regulating blood sugar levels, as fiber slows down the absorption of carbohydrates, and thus leads to a gradual increase in blood sugar.

Studies have found that eating foods rich in protein in general may help control blood sugar in patients with type 2 diabetes.

3. Facilitate the digestion of food

The high content of peas in fiber helps improve digestion, as these fibers act as food suitable for beneficial gut bacteria, which keeps them healthy, and facilitates the process of excreting waste from the body.

All this reduces the chances of developing digestive diseases, such as: inflammatory bowel disease, irritable bowel disease, and colon cancer.

4. Protection from heart disease

The properties of peas and their great nutritional value may make them a reason to protect you from developing some chronic diseases, such as: heart disease.

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 lower bad cholesterol levels in the body, which is a factor in heart disease as well.

Not to mention that peas contain antioxidants that reduce the chances of clots, and reduce the chances of any damage to heart cells.

5. Cancer prevention

Eating peas regularly helps reduce the chances of developing cancer, due to its high antioxidant content.

Peas also contain saponins known for their anti-cancer properties, and many researches have shown that they may reduce the growth of cancerous tumors.

In addition, peas contain many nutrients that reduce the chances of developing cancer, such as: Vitamin K, which is particularly beneficial in fighting prostate cancer.

Nutritional value of green peas

Peas are rich in nutrients, antioxidants, and fiber, and peas are distinguished from other types of vegetables by containing a high percentage of proteins.

Each 100 grams of green peas contains the following:

Energy 79 calories

Proteins 5.62 gr

Carbohydrates 13.48 grams

4.5 grams of fiber

sugars 4.49 g

Iron 0.81 milligrams

Sodium 225 milligrams

Vitamin C 6.7 milligrams

Vitamin A 449 IU

Damage to green peas

Despite the wonderful benefits of green peas and their high nutritional value, eating them is not without drawbacks.

Peas contain a high percentage of some substances that may negatively affect the digestive system and the absorption of important nutrients, and these substances are:

Phytic acid: which may hinder the absorption of some minerals, such as: iron, calcium, zinc, and magnesium.

Lectins: which are associated with gas and bloating, and may hinder the absorption of nutrients.

It is possible to reduce these potential harms to peas by eating moderate portions of peas, in addition to eating them only after they have been thoroughly cooked and avoiding eating them raw.