There are many health benefits to peas.
In fact, it is a healthy food that nutritionists recommend, included in almost every type of diet. The results are clear in the medium term as long as you eat them as part of a well-balanced diet.
This vegetable belongs to the legume family, and it has many of its properties. According to experts, you should eat legumes at least once a week. A higher intake of this type of food is related to a lower risk of developing certain complex conditions, such as cardiovascular disease.
The nutritional value of peas
There are 42 calories in 100 grams of sugar peas, so it is not that high in energy. When it comes to macronutrients, there are 5.3 grams of carbohydrates and 3.5 grams of protein for the same amount of product. What this means is that they are virtually devoid of lipids.
This legume stands out due to its water and fiber content. In fact, this last element gives it more of its health properties.
When it comes to micronutrients, the content of vitamin A (690 milligrams) and vitamin B9 (43 milligrams) stands out from the rest. It also has 6 milligrams of sodium and a significant amount of 46 milligrams of vitamin C.
Health benefits of peas by including them in your diet
Read on to learn about the health benefits and scientific attitude to pea intake.
1. Reduced bowel problems
Fiber intake is associated with lower risk of constipation. This is because it improves bowel transit and provides frequent, consistent and effortless bowel movements.
This drug has also been shown to be effective against colon cancer . It increases the size of the fecal bolus and carries away waste products that can remain attached to the intestinal walls because the body cannot digest them. Thus , it keeps them from damaging the tissue.
In addition, regular fiber intake fills you so that it reduces snacking between meals and makes it easier to follow a diet with weight loss as a goal.
2. Control of ingested fat
The influence of diet on fat intake is actually limited. However, some types of food can reduce plasma cholesterol or triglyceride levels. This may be associated with a lower cardiovascular risk.
What is clear is that fiber partially blocks the absorption of certain nutrients such as fat and cholesterol in the diet, at least according to a study published in Postępy Higieny in Medycyny Doświadczalnej . In this way , the synthesis of these elements stimulates endogenously, and then the regulation is quite effective.
It also has a similar effect when it comes to modulating the absorption of carbohydrates. This is because it delays the entry of carbohydrates into the bloodstream. It can be an effective strategy for diabetes control.
3. Improving the immune system
As mentioned above, peas have a significant concentration of vitamin C. This nutrient can improve the function of the immune system according to current scientific evidence.
Scientific claims indicate that ensuring the intake of 1 gram of the drug per day helps prevent the development of certain infectious diseases, such as colds. It also reduces the time for how long the symptoms last once you are ill.
How to make peas to reap the most benefits
Cooking this vegetable when it is dried is actually quite simple. You need to cook them before you eat them – remember that the slower the cooking process, the better the end result.
The best way to do this is to put them in a saucepan with some sautéed vegetables and add enough water. Then set the temperature so that the liquid reaches the boiling point and let them cook for about an hour until soft.
Note that most pea varieties require soaking for at least 24 hours.
The good news is that you can find peas in cans, and these are already cooked. It increases the possibilities and you can use them in salads, bean paste and even sautéed next to ingredients like bacon.
If you choose sugar peas, these should be pre-cooked before you eat them.
As you can see, you can experiment until you find your favorite way to cook this legume.
Nutritionists recommend peas because of their health benefits
As explained above, peas are highly recommended by health professionals in conjunction with a well-balanced diet. This legume contains important nutrients for the organism and has significant concentrations of fiber.
It also stands out for its versatility on a culinary level, which allows you to experiment and add it to different dishes. Pots are the most classic option, but their presence in salads and wokking will surely surprise you.
It is good to buy canned or cooked peas as their nutritional properties remain intact, and these make it easier to include them in all your dishes.