What are peas?
Peas are usually not really a vegetable however a small, edible legume and as such they belong to the identical household as lentils, chickpeas, beans and peanuts. Peas develop in pods on a vine and as soon as the pod is plump, they’re ripe for choosing. Within the UK, peas are in season from Might to October, however the majority of peas we eat are frozen, making them an all yr staple.
Uncover our full vary of well being profit guides and take a look at a few of our favorite pea recipes, together with pea and mint soup and pea, ham hock and watercress salad.
Dietary profile of peas
An 80g (cooked) serving accommodates:
- 63kcal/263kj
- 5.4g protein
- 1.3g fats
- 8.0g carbohydrates
- 4.5g fibre
- 184mg potassium
- 104mg phosphorus
- 1.2mg iron
- 13mg vitamin C
Nutritionally, there’s little distinction between contemporary and frozen peas, making frozen a helpful and cost-effective various.
Prime 5 well being advantages of peas
1. Good supply of plant-based protein
Being wealthy in fibre and probably the greatest plant-based proteins makes peas a satisfying part of a meal. They’re additionally a helpful vegan supply of iron, which is required for making purple blood cells and transporting oxygen across the physique.
2. Might enhance blood sugar administration
With a low glycaemic index (GI) and a excessive fibre content material, peas are a helpful inclusion if you could monitor your blood sugar ranges. Peas include starch within the type of amylose, which slows our digestion and consequently, research assist that they could assist enhance our blood sugar stability. Peas additionally include vitamins like magnesium, B nutritional vitamins and vitamin C, all of which assist assist blood sugar administration.
3. Might assist digestive well being
Peas are wealthy in fibre which each helps digestive well being and fuels the helpful intestine microbes, which play a pivotal function in our well being. A lot of the fibre content material is soluble, which can alleviate constipation. Consuming extra fibre is related to a diminished danger of plenty of circumstances together with weight problems, sort 2 diabetes, coronary heart illness and most cancers.
4. Might assist coronary heart well being
Peas include heart-friendly minerals together with magnesium, potassium and calcium and are additionally wealthy in antioxidant vitamins like vitamin C, in addition to phytonutrients together with carotenoids and flavonols that are coronary heart protecting and assist cardiovascular perform. The soluble fibre peas include helps us handle ldl cholesterol ranges, particularly LDL ldl cholesterol.
5. Could also be most cancers protecting
Frequently together with legumes, like peas, in your food regimen might cut back the danger of most cancers because of their excessive antioxidant ranges. Peas additionally include pure compounds referred to as saponins, these compounds have been proven to assist shield in opposition to some types of most cancers.
Are peas secure for everybody to eat?
Legumes are a standard allergen, and peas aren’t any exception. Particular consideration must be taken when you’ve got been identified with a legume allergy, this would possibly embrace peanuts and soya. Learn extra from the NHS about meals allergic reactions and when to hunt assist.
If you’re involved about meals allergic reactions, please seek the advice of your GP or a registered dietitian for steerage.
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Nicola Shubrook is a dietary therapist and works with each non-public purchasers and the company sector. She is an accredited member of the British Affiliation for Vitamin and Way of life Drugs (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
All well being content material on bbcgoodfood.com is offered for basic data solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your personal physician or another healthcare skilled. In case you have any issues about your basic well being, it’s best to contact your native healthcare supplier. See our web site phrases and circumstances for extra data.
