Snap peas chips9/6/2023 ![]() ![]() The high fiber content of green peas and legumes has been shown to lower total cholesterol and “bad” LDL cholesterol, both of which increase the risk of heart disease when they are elevated ( 7, 22, 23). They may also have a positive effect on heart health. Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium.ĭiets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease ( 19, 20, 21). Green peas have several characteristics that may help prevent a few chronic diseases, which are reviewed below. Green peas have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control. ![]() ![]() The effects that green peas may have on blood sugar are known to reduce the risk of several conditions, including diabetes and heart disease ( 17). This is because fiber slows the rate at which carbs are absorbed, which promotes a slower, more stable rise in blood sugar levels, rather than a spike ( 7, 14).Īdditionally, some studies have found that eating protein-rich foods may be helpful for stabilizing blood sugar levels in individuals with type 2 diabetes ( 15, 16). What’s more, green peas are rich in fiber and protein, which may be beneficial for controlling blood sugar. Green peas have several properties that may help support blood sugar control.įirst of all, they have a relatively low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food.ĭiets that contain a lot of low-GI foods have been shown to be helpful for regulating blood sugar levels ( 3, 13). Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain. Additionally, it plays an important role in weight loss and maintenance ( 9, 10, 11, 12). 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.Ĭonsuming a sufficient amount of protein is also important for promoting muscle strength and bone health. However, it is important to note that they are not a complete source of protein, since they lack the amino acid methionine. The unique protein content of green peas makes them an excellent food choice for those who do not eat animal products. ![]() Protein works together with fiber to slow digestion and promote feelings of fullness ( 4, 5, 6, 7).Įating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control ( 6, 8). 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.Įating protein increases the levels of certain hormones in your body that reduce appetite. Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits ( 3). 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). What makes peas unique from other vegetables is their high protein content. Their calorie content is fairly low, with only 62 calories per 1/2-cup (170-gram) serving ( 1).Ībout 70% of those calories come from carbs and the rest are provided by protein and a small amount of fat ( 1).įurthermore, peas contain just about every vitamin and mineral you need, in addition to a significant amount of fiber.Ī 1/2-cup (170-gram) serving of peas provides the following nutrients ( 1): Green peas have an impressive nutrition profile. Green peas are seeds that come from a legume plant, but they are most often consumed as a starchy vegetable. However, their flavor and nutrient content differ slightly. Snap peas and snow peas are other popular varieties that are often confused with green peas due to their similar appearance. However, green peas are the most frequently consumed. There are several different varieties of peas available, including yellow peas, black-eyed peas and purple peas. Since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn and squash. You can find them in frozen, fresh or canned varieties. However, green peas are commonly cooked and sold as a vegetable and this article will refer to them as such. Lentils, chickpeas, beans and peanuts are also legumes. They are part of the legume family, which consists of plants that produce pods with seeds inside. Strictly speaking, green peas are not vegetables. They have been part of the human diet for hundreds of years and are consumed all over the world. Green peas, or “garden peas,” are the small, spherical seeds that come from pods produced by the Pisum sativum plant. ![]()
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