Peas The Secret to a Healthier You

Peas, also known as green peas or garden peas, are tiny, round seeds from the Pisum sativum plant. Though often regarded as a vegetable, peas belong to the legume family, alongside beans, lentils, and peanuts.

Nutritional Powerhouse

Peas are highly nutritious, providing a rich source of plant-based protein, fiber, vitamins, minerals, and protective plant compounds like antioxidants. Including peas in your diet can offer several health benefits.

Digestive Health Improvement

Fiber-rich foods like peas are essential for healthy digestion. Fiber supports regular and comfortable bowel movements. Peas are composed of up to 65% fiber, including 10–15% insoluble fiber and 2–9% soluble fiber. Soluble fiber helps regulate blood sugar and blood lipid levels while promoting the growth of beneficial gut bacteria. These bacteria ferment soluble fiber, producing short-chain fatty acids that regulate intestinal inflammation, maintain intestinal cells, and strengthen the gut lining. Insoluble fiber acts as a laxative, increasing stool water content, which is beneficial for those with constipation.

High-fiber diets have been shown to protect against gut-related health conditions such as colon cancer, diverticular disease, and constipation. Research indicates that individuals with higher fiber diets have up to a 21% reduced risk of colon cancer compared to those with low fiber intake. The recommended daily fiber intake for adults is 38 grams for men and 25 grams for women under 50, and 30 grams for men and 21 grams for women over 50. However, the average American consumes only 15 grams per day. Peas offer 8.8 grams of fiber per cooked cup, making them an excellent choice for boosting daily fiber intake.

Weight Management Support

Peas are an excellent source of protein and fiber, both of which contribute to feelings of fullness and aid in weight management. Protein is the most satiating macronutrient, slowing digestion and promoting satiety. High-protein diets have been effective in promoting weight loss and maintaining optimal body weight. A review of 37 studies found that participants on high-protein diets lost an average of 3.5 more pounds compared to control groups.

Fiber-rich diets can also assist with weight loss. A study involving 345 people found that fiber intake was the most significant predictor of weight loss over six months, independent of calorie and macronutrient intake.

Heart Health Protection

Diet plays a crucial role in heart health. Consuming fiber-rich foods like peas can reduce heart disease risk factors, such as high blood pressure and high blood lipid levels. A review of 52 meta-analyses involving 47,197 participants found that higher dietary fiber intake was associated with significant reductions in total and LDL cholesterol and blood pressure levels. Another study with data on 14,947 people found that higher fiber intake was linked to a lower long-term risk of heart disease, particularly in people aged 20 to 59. Additionally, a recent review of 26 studies found that those with the highest intake of legumes, including peas, were 6% less likely to develop heart disease and 10% less likely to develop coronary heart disease (CHD).

Peas are also rich in magnesium, a mineral essential for blood pressure regulation. Evidence suggests that an additional 100 milligrams of dietary magnesium per day could reduce high blood pressure risk by up to 5%.

Type 2 Diabetes Benefits

High-fiber diets, particularly those rich in legumes like peas, have been shown to protect against type 2 diabetes and promote healthy blood sugar levels in those already diagnosed with diabetes. A study of 395 people with type 2 diabetes found that higher dietary fiber intake was associated with lower hemoglobin A1c (HbA1c), a marker of long-term blood sugar control. High fiber intake was also linked to higher levels of heart-protective HDL cholesterol, lower body weight, and smaller waist circumference.

Eye Health Protection

Peas may protect against age-related macular degeneration (ARMD), an eye disease that can blur vision and is the leading cause of vision loss in older adults. Peas are rich in the carotenoid pigments lutein and zeaxanthin, which help protect against ARMD.

Nutritional Profile of Peas

Peas are low in calories but high in several essential nutrients. A one-cup serving of cooked peas contains:

• Calories: 134
• Fat: 0.35 g
• Carbohydrates: 25 g
• Fiber: 8.8 g
• Protein: 8.58 g
• Iron: 2.46 mg (14% DV)
• Magnesium: 62.4 mg (15% DV)
• Potassium: 434 mg (9% DV)
• Zinc: 1.9 mg (17% DV)
• Vitamin C: 22.7 mg (25% DV)
• Folate: 101 mcg (25% DV)
• Vitamin B6: 0.346 mg (20% DV)
• Vitamin K: 41.4 mcg (35% DV)

Peas are particularly high in vitamin C, folate, vitamin B6, vitamin K, zinc, magnesium, and iron. These nutrients play critical roles in the body, such as supporting immune function, neurotransmitter and collagen production, regulating cholesterol levels, protecting cells against oxidative damage, and controlling inflammation. Folate is vital for cellular division, DNA synthesis, and red blood cell maturation, making it especially important during pregnancy.

Peas also provide plant-based protein and fiber, essential for growth, development, cellular repair, and many bodily processes. Carotenoids like lutein and zeaxanthin in peas offer powerful antioxidant and anti-inflammatory effects, protecting against cellular damage that can lead to disease.

Potential Risks of Eating Peas

While peas are generally safe to consume, some people may be allergic to them. Symptoms of a pea allergy include nausea, hives, diarrhea, and asthma. Those allergic to peas should avoid them and products containing peas, such as pea protein powder.

Peas also contain antinutrients like phytic acid and lectins, which can interfere with the absorption of certain nutrients like iron. However, cooking peas or using other preparation methods, such as soaking, can significantly reduce their antinutrient content, making them safe to eat. Raw peas, like snap peas, are higher in antinutrients and may cause digestive discomfort when consumed in large amounts.

Tips for Incorporating Peas into Your Diet

Peas have a sweet taste and soft texture that pairs well with many foods. Here are some ideas for adding peas to your diet:

• Enjoy cooked peas as a simple side dish with a drizzle of olive oil.
• Add peas to salads to boost protein content.
• Roast peas in the oven or air fryer for a crunchy and nutritious snack; coat with olive oil, salt, and pepper before roasting.
• Mix peas into dishes like pastas, grain bowls, and risotto.
• Add peas to soups and stews.
• Smash cooked peas with olive oil, salt, and lemon juice and spread on toast or crackers.
• Keep peas in the freezer for a convenient, nutritious ingredient.

Peas are highly versatile and can be boiled, roasted, microwaved, or sautéed. They are available canned, dried, fresh, and frozen, making them a convenient and affordable option for adding more nutritious foods to your diet

A Quick Review

• Fiber Content Peas are composed of up to 65% fiber, with both soluble (10-15%) and insoluble (2-9%) types

• Soluble Fiber Regulates blood sugar and lipid levels, fosters beneficial gut bacteria, and produces short-chain fatty acids, which help reduce intestinal inflammation and maintain gut lining integrity

• Insoluble Fiber Acts as a natural laxative, increasing stool water content, which helps prevent constipation