Why Green Peas are Healthy and Nutritious

Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants.

Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer.

On the other hand, some people claim green peas are harmful and should be avoided due to the antinutrients they contain, which can cause bloating.

This article takes a detailed look at green peas to determine if they're healthy or you should limit them in your diet.

What Are Green Peas?

Green peas, or "garden peas," are the small, spherical seeds that come from pods produced by the Pisum sativum plant.

They have been part of the human diet for hundreds of years and are consumed all over the world.

Strictly speaking, green peas are not vegetables. They are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are also legumes.

However, green peas are commonly cooked and sold as a vegetable and this article will refer to them as such. You can find them in frozen, fresh or canned varieties.

Since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn and squash.

There are several different varieties of peas available, including yellow peas, black-eyed peas and purple peas. However, green peas are the most frequently consumed.

Snap peas and snow peas are other popular varieties that are often confused with green peas due to their similar appearance. However, their flavor and nutrient content differ slightly.

SUMMARY:Green peas are seeds that come from a legume plant, but they are most often consumed as a starchy vegetable.

High in Many Nutrients and Antioxidants

Green peas have an impressive nutrition profile.

Their calorie content is fairly low, with only 62 calories per 1/2-cup (170-gram) serving (1).

About 70% of those calories come from carbs and the rest are provided by protein and a small amount of fat (1).

Furthermore, peas contain just about every vitamin and mineral you need, in addition to a significant amount of fiber.

A 1/2-cup (170-gram) serving of peas provides the following nutrients (1):

• Calories: 62
• Carbs: 11 grams
• Fiber: 4 grams
• Protein: 4 grams
• Vitamin A: 34% of the RDI
• Vitamin K: 24% of the RDI
• Vitamin C: 13% of the RDI
• Thiamine: 15% of the RDI
• Folate: 12% of the RDI
• Manganese: 11% of the RDI
• Iron: 7% of the RDI
• Phosphorus: 6% of the RDI

What makes peas unique from other vegetables is their high protein content. For example, a 1/2 cup (170 grams) of cooked carrots has only 1 gram of protein, while 1/2 cup (170 grams) of peas contains four times that amount (1, 2).

They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits .

SUMMARY:Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. They're also high in fiber and protein.

They're Filling and an Excellent Source of Protein

Green peas are one of the best plant-based sources of protein, which is a major reason why they are so filling, along with their high amount of fiber.

Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fiber to slow digestion and promote feelings of fullness.

Eating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control.

The unique protein content of green peas makes them an excellent food choice for those who do not eat animal products. However, it is important to note that they are not a complete source of protein, since they lack the amino acid methionine.

To ensure you get enough of all the essential amino acids in your diet, make sure to pair green peas with another source of protein to make up for the deficit.

Consuming a sufficient amount of protein is also important for promoting muscle strength and bone health. Additionally, it plays an important role in weight loss and maintenance.

SUMMARY:Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain.