Do green peas cause gas? Why are green peas healthy and nutritious? Find out the answers to these questions and more in this comprehensive article.

The Nutritional Profile of Green Peas

Green peas are a nutrient-dense vegetable that offer a wide range of health benefits. They are relatively low in calories, containing only 62 calories per 1/2-cup (170-gram) serving. Approximately 70% of those calories come from carbohydrates, with the remaining portion coming from protein and a small amount of fat.

In addition to their carbohydrate content, green peas are an excellent source of several essential vitamins and minerals. A 1/2-cup serving provides 34% of the recommended daily intake (RDI) of vitamin A, 24% of the RDI for vitamin K, 13% of the RDI for vitamin C, 15% of the RDI for thiamine, and 12% of the RDI for folate. They also contain significant amounts of manganese, iron, and phosphorus.

What sets green peas apart from many other vegetables is their relatively high protein content. A 1/2-cup serving of peas contains 4 grams of protein, compared to just 1 gram in the same serving of carrots.

Green peas are also rich in polyphenol antioxidants, which may be responsible for many of their health benefits.

The Filling and Protein-Rich Nature of Green Peas

The combination of protein and fiber in green peas makes them a highly satiating food. Protein has been shown to increase the production of hormones that reduce appetite, while fiber slows the digestion and absorption of nutrients, promoting feelings of fullness.

Eating adequate amounts of protein and fiber can automatically reduce calorie intake throughout the day by keeping hunger at bay. This makes green peas an excellent choice for those looking to manage their weight or maintain a healthy diet.

It’s worth noting that green peas are not a complete source of protein, as they lack the amino acid methionine. To ensure you get all the essential amino acids, it’s recommended to pair green peas with another protein source.

The Impact of Green Peas on Blood Sugar Control

Green peas have several properties that may help support healthy blood sugar control. Firstly, they have a relatively low glycemic index, meaning they don’t cause a rapid spike in blood sugar levels after consumption.

Additionally, the fiber and protein in green peas can slow the absorption of carbohydrates, further contributing to stable blood sugar levels. Studies have shown that diets rich in low-glycemic index foods, like green peas, can be beneficial for regulating blood sugar.

The high fiber content of green peas may also play a role in improving insulin sensitivity and reducing the risk of type 2 diabetes.

The Potential Downside: Antinutrients and Gas

Despite the numerous health benefits of green peas, some people claim that they should be avoided due to the presence of antinutrients, such as lectins and phytates. These compounds can potentially interfere with the absorption of certain nutrients and may cause digestive issues like bloating and gas in some individuals.

However, it’s important to note that the levels of antinutrients in green peas are generally quite low, and they can be further reduced through proper preparation methods, such as soaking, sprouting, or cooking.

For most people, the potential benefits of green peas far outweigh the concerns about antinutrients. If you do experience digestive discomfort after consuming green peas, you may want to try gradually introducing them into your diet or experiment with different preparation methods.

Incorporating Green Peas into a Healthy Diet

Green peas can be a versatile and nutritious addition to a balanced diet. They can be enjoyed fresh, frozen, or canned, and can be incorporated into a wide variety of dishes, such as soups, stews, salads, and side dishes.

When choosing green peas, look for vibrant, plump, and tender pods. Frozen peas are a convenient option that can be just as nutritious as fresh peas, as they are typically frozen at their peak ripeness.

Regardless of the form you choose, green peas can be a valuable source of essential nutrients, fiber, and protein, making them a great choice for supporting overall health and well-being.

Conclusion

In conclusion, green peas are a highly nutritious and versatile vegetable that offer a wide range of health benefits. While some individuals may experience digestive discomfort due to the presence of antinutrients, the potential benefits of including green peas in a balanced diet generally outweigh the concerns.

By incorporating green peas into your meals, you can enjoy a nutritious and filling food that supports blood sugar control, promotes satiety, and provides essential vitamins, minerals, and antioxidants. With proper preparation and moderation, green peas can be a valuable addition to a healthy and balanced diet.

Why Green Peas are Healthy and Nutritious

Green peas contain carbs, protein, and many beneficial nutrients, including fiber, vitamin A, and vitamin K, among others.

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 (3).

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 (4, 5, 6, 7).

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 (6, 8).

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 (9, 10, 11, 12).

Summary:

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

They Support Healthy Blood Sugar Control

Green peas have several properties that may help support blood sugar control.

First 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.

Diets that contain a lot of low-GI foods have been shown to be helpful for regulating blood sugar levels (3, 13).

What’s more, green peas are rich in fiber and protein, which may be beneficial for controlling blood sugar.

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).

Additionally, 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).

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).

Summary:

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 Fiber in Peas May Benefit Digestion

Green peas contain an impressive amount of fiber, which has been shown to provide many benefits for digestive health (3).

First of all, fiber feeds the good bacteria in your intestines, which keeps them healthy and prevents unhealthy bacteria from overpopulating (7).

This may reduce your risk of developing a few common gastrointestinal conditions, such as inflammatory bowel disease, irritable bowel syndrome and colon cancer (18).

What’s more, most of the fiber in green peas is insoluble, meaning it does not blend with water, but rather functions as a “bulking agent” in your digestive tract.

This means that it adds weight to stool and may help food and waste pass more quickly through your digestive system (7).

Summary:

Green peas are rich in fiber, which benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.

May Be Protective Against Some Chronic Diseases

Green peas have several characteristics that may help prevent a few chronic diseases, which are reviewed below.

Heart Disease

Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium.

Diets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease (19, 20, 21).

They may also have a positive effect on heart health.

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).

Green peas also provide flavonols, carotenoids and vitamin C, antioxidants that have been shown to reduce the likelihood of heart disease and stroke due to their ability to prevent damage to cells (24, 25, 26).

Cancer

Eating green peas regularly may reduce the risk of cancer, mostly due to peas’ antioxidant content and their ability to reduce inflammation in the body (27).

Green peas also contain saponins, plant compounds known for having anti-cancer effects. Several studies have shown saponins may help prevent several types of cancer and have the potential to inhibit tumor growth (28, 29, 30, 31).

Furthermore, they are rich in several nutrients known for their ability to lower the risk of cancer, including vitamin K, which may be especially helpful for reducing the risk of prostate cancer (32).

Diabetes

Green peas have a few characteristics that are known to aid blood sugar control, which is an important factor in preventing and controlling diabetes.

Their fiber and protein prevent your blood sugar levels from rising too quickly, which helps keep diabetes under control (7, 15, 33, 34, 35).

Furthermore, the low glycemic index (GI) rank of green peas makes them a diabetic-friendly food, since they are unlikely to spike your blood sugar (7, 33, 34).

They also provide a decent amount of magnesium and B vitamins, in addition to vitamins K, A and C. All these nutrients have been found to help reduce the risk of diabetes (36, 37, 38).

Summary:

Green peas have several properties that may help prevent and treat some chronic diseases, such as heart disease, cancer and diabetes.

They Contain Antinutrients

Despite the abundant nutrients in green peas, there is a downside to their nutritional quality — they contain antinutrients.

These are substances found in many foods, such as legumes and grains, that may interfere with digestion and mineral absorption.

While these generally aren’t a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, in addition to individuals at risk of malnutrition.

Here are the two most important antinutrients found in green peas:

• Phytic acid: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium (39, 40).
• Lectins: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption (41, 42).

Levels of these antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.

Here are a few methods you can use to help prevent adverse effects from antinutrients:

• Keep portion sizes reasonable: About 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is enough for most people. They are more likely to cause problems when consumed in high amounts.
• Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas (41, 43).
• Eat them fully cooked: Antinutrient levels are higher in raw peas, which makes them more likely to cause digestive discomfort.

Summary:

Green peas contain antinutrients that may interfere with the absorption of some nutrients and cause digestive distress. However, this is not a problem for most people.

They May Cause Bloating

Like other legumes, green peas have been reported to cause bloating, an uncomfortable swelling of the stomach often accompanied by gas and flatulence.

These effects may occur for a few reasons, one of them being the content of FODMAPs — fermentable oligo-, di-, mono-saccharides and polyols.

They’re a group of carbs that escape digestion and are then fermented by the bacteria in your gut, which produce gas as a byproduct (44).

Additionally, the lectins in green peas are associated with bloating and other digestive symptoms. Although lectins aren’t present in high amounts, they may cause problems for some people, especially when they are a major part of the diet (42, 43).

The good news is that there are a few things you can do to prevent digestive discomfort that may occur after eating green peas.

If FODMAPs are a problem for you, try reducing your portion sizes. In many circumstances, those who are sensitive to FODMAPs are able to tolerate up to 1/3 cup of cooked green peas at a time.

Additionally, experimenting with certain preparation methods, such as soaking, fermenting or sprouting, may help reduce the lectin content of green peas, making them easier to digest (41).

Another strategy is to make green peas a regular part of your diet. If you only eat them every once in a while, your body simply may not be used to digesting them, which can lead to bloating and other uncomfortable symptoms.

Summary:

Green peas contain FODMAPs and lectins, which may cause bloating, especially when they are consumed in large amounts.

Should You Eat Green Peas?

Green peas are high in nutrients, fiber and antioxidants, and have properties that may reduce the risk of several diseases.

Yet they also contain antinutrients, which may disrupt the absorption of some nutrients and cause digestive symptoms.

However, there are several things you can do to help prevent these effects. These include trying certain preparation methods and watching your portion sizes.

Overall, green peas are an incredibly healthy food to incorporate into your diet.

3 side effects of eating green peas everyday

If you are someone whose winter grouse is the excessive use of green peas in food at home, then you will be rejoiced to know that eating too many green peas can have side effects! Green peas have their own charm in winter. Moms in Indian homes love adding ‘matar’ to every rice or curry in the winter season. But you might want to stop them from doing so everyday, as according to experts eating too many green peas is not a very good idea.

No doubt that green peas are extremely nutritious and should be a part of one’s diet. They have many vitamins and minerals along with being rich in antioxidants. They are also great for controlling blood sugar levels in diabetics and being a high source of fibre they also aid digestion. But as the saying goes, excess of anything is bad and same goes for peas.

As Health Shots reached out to the nutritionist, Avni Kaul, she agreed that green peas, also known as garden peas, do have some amazing health benefits, but they should not be eaten in excess amounts and certainly not everyday. She says that when consumed in excess, green peas may create side effects.

Green peas are healthy but only if eaten in limit. Image courtesy: Shutterstock

What are side effects of eating too many green peas?

1. Peas may cause bloating

Having excessive amounts of green peas can lead to bloating of the stomach in some people. Kaul brought a study by the Harvard School of Public Health to our notice, according to which raw green peas have some anti nutrients like lectin and phytic that may cause bloating accompanied by gas and flatulence. Since lectin is not present in huge amounts, reducing the amount of peas you eat at a time to 1/3rd cup should be good enough.

Bloating is a common sign that you have eaten too many peas!. Image courtesy: Shutterstock

2. Leads to less absorption of nutrients

Sure enough green peas are filled with nutrients, but they have some antinutrients too. “Green peas also have phytic acid, which decreases iron, calcium, and zinc absorption in your body,” says Kaul.

3. Pease could adversely affect kidney health

Kaul also tells us that green peas contain high protein content, which, if eaten in large amounts, could impact the functioning of kidneys. It can also boost the uric acid level in the body which can cause joint pain.

Eating peas in excess can affect the health of your kidneys. Image courtesy: Shutterstock

Should we stop eating peas?

Absolutely not! The health benefits of green peas far outweighs its side effects, so one should definitely include them in their diet. Instead, you can follow some techniques that will reduce the harmful effects of green peas:

Track your health on the go ! Download Healthshots App

* Reduce the portion size
* Don’t eat them everyday
* Soaking, fermenting or sprouting the peas before cooking them may help reduce the lectin content of green peas.

Vegetables that do more harm than good: the most unhealthy vegetables for the human body – February 23, 2022

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We have already heard about the benefits of vegetables, but what about the harm?

Photo: Roman Danilkin / 63.RU

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The World Health Organization says vegetables should make up half of a healthy diet. But along with useful properties, they also contain substances that are contraindicated for some people. Because of this, someone is even compiling their own harmful dietary advice, but we, together with nutritionists, decided to figure out how things really are and is it true that some vegetables only seem to be useful.

Most of the complaints about eggplant arise from the solanine that they produce during the growth process: the older the eggplant, the more solanine it contains. And it’s poisonous. However, you are unlikely to succeed in eating so many eggplants to bring yourself to poisoning. However, it’s worth checking with your doctor if you have colitis, cholecystitis, kidney stones, flare-ups of arthritis, low iron levels, or nightshade allergies. And if you are not sure about the “age” of an eggplant bought in a store, it is better to cut off the skin before cooking – it contains the most solanine.

Most questions about potatoes are about solanine and starch.

— Starch makes up 70-80% of all dry matter of the tuber, says nutritionist Tamara Kramcheninova. – If potatoes are stored for a long time, some of the starch breaks down into glucose, fructose and other simple carbohydrates. At the same time, tubers have a low energy value: 75 kcal per 100 g of product. If you eat potatoes every day, even in a week you can gain a kilogram of excess weight. But here everything is individual and depends on the surplus of calories in different people.

Tamara Kramcheninova — nutritionist, sports medicine and exercise therapy doctor, nutrition consultant, author of courses on nutraceuticals, sports nutrition, hematomonitoring and detox, master of sports in deadlift.

One medium-sized quality tomato can contain up to a third of the daily requirement of vitamin C, vitamin B necessary for normal tissue growth, and the peel contains the flavonoid naringenin, which can reduce inflammation. But the main tomato value is lycopene.

“This is a powerful antioxidant that reduces the risk of cancer and heart disease,” says nutritionist Irina Toropygina. – Most of it is found in the peel of tomatoes. And the redder the berry, the greater the concentration of lycopene in it. In addition, tomatoes reduce the level of bad cholesterol, increase the elasticity of artery walls and are effective in preventing cancer.

Irina Toropygina — nutritionist, functional integrative nutrition specialist, DNA testing specialist.

But you shouldn’t look for only benefits in tomatoes. Firstly, our body is able to digest the same lycopene up to 22 mg per day (which is less than 3 medium tomatoes). Secondly, a lot depends on where the tomatoes are grown: in a garden greenhouse or in soil with chemical fertilizers. In the second case, you risk getting more nitrates and other harmful substances than good. Also occasionally people have individual intolerance.

Not only can green peas by themselves provoke flatulence in any person, but salt and sugar also come into play in canned food – there are too many of them in canned food. And such food is not suitable for patients with pancreatic diseases. Also, do not use it if you have problems with the gastrointestinal tract (it can irritate the mucous membranes), gout (the high acid content in canned green peas can worsen the condition), cholecystitis, gastritis and ulcers (to avoid exacerbation).

According to nutritionists, 3-4 tablespoons of canned peas are enough per day. If these figures are exceeded, you can earn a strong gas formation (due to the abundance of purine), inhibition of enzyme production and fatty degeneration of the liver.

— Beets, despite many positive properties (improves digestion, reduces the level of “bad” cholesterol in the blood), can harm the body, says Irina Borodina. – Do not get carried away with either raw or boiled beets for gastritis with high acidity, as it can further increase the acidity of the stomach. Also, beets contain a large amount of calcium oxalate, so it should be used with caution in patients with urolithiasis.

Irina Borodina — dietician of the Center for Public Health and Medical Prevention, Candidate of Sciences, general practitioner of the first category.

Pass cabbage if you have a digestive tract disorder, thyroid disease, exacerbation or inflammation of an ulcer. In people with impaired pancreatic function and enzyme deficiency, fresh cabbage will cause severe flatulence, discomfort and pain in the intestines. And if you have flatulence, bloating, pain, it is clear that it is better not to eat sauerkraut.

In addition to vegetables, the World Health Organization also recommends eating enough fruit every day. But here, too, there are pitfalls. For example, fruits are blacklisted for people who control weight. What else is wrong with them – read our review.

Ilya Nenko

Schef editor of the National Edition

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COMMENTS11

Read all comments It is quite nutritious and contains a large amount of dietary fiber, protein and antioxidants.

In addition, studies show that it may help protect against certain chronic diseases such as heart disease or cancer.

On the other hand, there are people who argue that green peas are bad and should be avoided because of the compounds they contain that cause bloating.

In this article, we will take a closer look at the benefits and harms of green peas to determine if they are really useful and who should limit them in their diet.

Contents of the article

Green peas description

Many of us enjoy eating young green peas in summer. It is delicious, juicy and sweet. Peas are one of the oldest cultivated crops. Its beans are found during excavations dating back to the Stone and Bronze Ages.

Homeland called the Himalayan plains of northwestern India. Today, it is grown almost everywhere in temperate and subtropical regions. In some countries, it refers to a commercial crop, which occupies a significant share in exports and a source of income.

From a botanical point of view, the pea is a herbaceous, annual, fast-growing climbing plant. Belongs to the legume family (Fabaceae) of the genus Pisum. Grows well in well-drained sandy soil.

After flowering, it forms pods, from 5 to 7.5 centimeters long, inside which there are from 2 to 10 light green peas.

Green peas are harvested until the fruits have reached full maturity when they are soft. Interestingly, the tendrils with which it clings to a support are also edible and are often used in the cuisines of East and Southeast Asia.

Green peas have been used as a food since ancient times and have been a major crop in most countries of the Middle East, Europe and North Africa. It gained its greatest popularity in the late 17th and early 18th centuries in France and England, where its use became fashionable.

Today it is available all year round in frozen or canned form.

Green peas benefits composition and calorie content

Milky green peas are valued for their many nutrients. It contains:

Proteins;

Carbohydrates;

Fiber;

Starch;

Fats;

Sahara;

Vitamins: groups B, C, A, PP, K;

Minerals: calcium, phosphorus, iron, copper, magnesium, manganese, potassium, zinc, iodine;

Amino acids: cysteine, lysine, tryptophan, methionine;

Phytosterols;

Polysaccharides;

Antioxidants: lutein, zeaxanthin, carotenoids.

Young pea pods are excellent sources of folic acid. 100 grams can provide 65 mcg or 16 percent of the recommended daily allowance of folate. Folates are water-soluble B vitamins and are essential for DNA synthesis. They are important for women during pregnancy, they prevent congenital malformations of the fetus.

Vitamin PP or nicotinic acid is involved in lipid metabolism, helps to normalize blood cholesterol levels. Just one handful can provide the daily requirement of this vitamin.

Pyridoxine or vitamin B6 is involved in the synthesis of amino acids, maintains healthy skin, protecting against the appearance of dermatitis.

Green peas are a good source of vitamin C or ascorbic acid. 100 grams contains 40 mg or 67 percent of the daily requirement for this vitamin. It is an antioxidant, helps protect the body from infections and neutralizes the oxidative effects of free radicals.

Peas contain 24.8 micrograms of vitamin K per 100 grams, which is 21 percent of the daily value. This vitamin plays an important role in building bone tissue for Alzheimer’s patients, protecting brain neurons from damage.

Vitamin A is another antioxidant needed to maintain the health of cell membranes, skin, and vision. In addition, it helps protect the body from lung and oral cancer.

100 grams of green peas contains 765 IU or 25.5 RDA.

Studies show that foods rich in phytosterols help lower cholesterol, which is important for the prevention of cardiovascular disease.

Dietary fiber stimulates intestinal motility, removes harmful substances from the body.

When combined with other phytonutrients, including phenolic acids such as ferulic and caffeic, flavanols, polyphenols, epicatechin and other compounds, green peas reduce the risk of type 2 diabetes.

Young green peas are lower in calories than ripe ones. There are only 81 calories in 100 grams. It has no cholesterol and less than 1 gram of fat.

Considering its nutritional composition, it can be classified as one of the most useful nutritional products.

Green peas useful properties

First of all, this product will be interesting for vegetarians and vegans. Not being able to get protein from animal products, it is one of the foods with the highest protein content. In addition, in young green peas, they are better digested and absorbed.

It is useful to include it in the diet of children and people weakened by illness.

Athletes and bodybuilders need protein. After all, it is the main building material for muscles. In addition, it regulates fat metabolism well.

Due to the presence of carbohydrates, it quickly saturates the body, gives a feeling of satiety for a longer time.

Green peas do not irritate the stomach lining and can be consumed by people with stomach problems. In addition, it reduces the acidity of gastric juice.

Regular consumption of young peas helps to reduce the risk of atherosclerosis and cardiovascular diseases. It is useful for arrhythmia and strengthens the heart muscle.

Green peas should be included in the menu of patients with asthma, as it serves not only to prevent this disease, but also reduces the number of attacks.

The presence of antioxidants, the ability to cleanse the body, and especially the colon, reduces the risk of cancer.

Green peas can control sugar levels. First of all, it refers to foods with a low glycemic index, which is an indicator of an increase in its level in the blood after a meal.

In addition, it is rich in protein and dietary fiber, which are also useful for maintaining optimal sugar levels. Fiber slows down the rate of absorption of carbohydrates, which contributes to a slower and more stable increase in sugar, preventing sharp spikes.

The effects it has on blood sugar levels are beneficial not only for diabetics, but also for heart disease.

Green peas are used in traditional medicine. The pods and grass are brewed as a diuretic.

Scientists have confirmed its antimicrobial, anti-inflammatory and antibacterial properties. It is recommended to eat with tuberculosis. And with heartburn, instead of soda, it is better to chew a few peas.

Benefits of green peas for the body

Given its rich and diverse chemical composition, which contains a number of important and essential vitamins, minerals, phytonutrients, including green peas in your diet can bring great benefits. He:

Has good diuretic properties and relieves swelling;

Improves kidney function and prevents the formation of stones in them;

Reduces the risk of developing cardiovascular diseases such as high blood pressure, stroke, heart attack, atherosclerosis;

Strengthens the walls of blood vessels, making them more elastic;

Cleanses the body of harmful toxins, thereby reducing the risk of chronic diseases and cancer;

Promotes the removal of decay products from the body, cleanses the liver;

Normalizes metabolic and metabolic processes;

Stabilizes the digestive tract;

Reduces cholesterol with low density lithoproteins;

Improves vision by reducing the risk of age-related macular degeneration of the retina;

Strengthens bones and prevents osteoporosis;

Stimulates the work of the brain, improving mental abilities;

Prevents beriberi and scurvy;

The presence of amino acids makes it an excellent antidepressant, regulates the functioning of the nervous system, improves mood and relieves stress, normalizes sleep.

It contains a fairly large amount of vitamins, protein and fiber, low in calories. So those people who want to lose weight can safely include it in their diet. Nutritionists recommend it for obesity.

Beauticians have appreciated the benefits of peas. Green pea masks are a hit with many women. They help slow down aging, reduce wrinkles, tighten the skin.

Canned green peas

Unfortunately, green peas are a seasonal product. To preserve it, it is most often canned using modern technologies that maximize the preservation of useful nutrients.

For the production of canned food, peas are harvested at the stage of milky ripeness, when they are no longer quite soft, but not hard either. Today, special varieties have been bred that are better suited for canning.

Canning as a method of preservation was first used in the 17th century by the Dutch. Later, starting in the 18th century, it was used throughout Europe. We, in Russia, until 1917 had only one such plant that produced canned peas. Unfortunately, almost all of it was shipped abroad.

These preserves contain only salt, sugar and water. It does not contain any preservatives, artificial colors and other harmful substances.

During production, they try to preserve as many useful substances as possible. Therefore, it contains the same nutrients as in fresh. But the calorie content is lower and is only 100 grams a little more than 38 calories.

Canned peas are an indispensable ingredient in many salads, vinaigrettes, a good addition to a side dish.

Green peas culinary use

Green peas are considered healthier than ripe ones and have been consumed all over the world since ancient times. It once occupied a leading position and was one of the main food products. Many dishes can be prepared from it and eaten completely raw.

It is used in the preparation of:

Soups, including puree soup and cream soup;

Salads;

Vinaigrette;

Garnish;

Vegetable cutlets;

Fillings for pies;

Casseroles;

Garnish.

They decorate dishes, boil, fry and stew. Roasted milkpeas (still in their pods) are popular in American and Chinese cuisines.

Not only the peas themselves are used for food, but also the leaves and tendrils. For example, in China, the leaves are brewed instead of tea.

After buying green pea pods, rinse them with water. Trim the ends and remove the thin thread along the closing line of the flaps. Separate the doors and clean out the beans.

Green peas go well with many foods: potatoes, carrots, beets, onions, artichokes and many others. Often, garlic, tomato, parsley, mint are added during its preparation.

How to choose green peas

Green peas are an early crop. Fresh peas can be bought as early as June, and in some regions even earlier. In frozen and canned form, it is sold throughout the year in any store.

If you buy peas in pods, they should be firm, heavy in the hands and filled with beans. Avoid those that are shriveled, overripe and with yellow spots on the wings. When ripe, most of its sugars turn into starch.

When fresh, it can be stored in the refrigerator for several days. Place it in a container with a lid.

For longer storage, freeze or preserve.

Canned peas according to GOST R No. 54050-2010 are produced in three grades: the highest, the first and the second. When buying such peas, pay attention to the composition. As mentioned above, it should not contain anything other than water, sugar and salt. And, of course, the peas.

The color of the grains must be uniform light green or olive. At the bottom of the liquid, a small white precipitate is allowed. This is starch. The liquid itself should be clear with a characteristic greenish or olive color.

Be sure to pay attention to the date of issue. Freshly harvested peas are preserved immediately, i.e. during the collection period. And these are the summer months. If it was released in the winter, then most likely they used dried green peas.

Contraindications and side effects

Despite its useful properties and benefits, it has some contraindications and side effects.

Green peas are contraindicated in people prone to accumulation of uric acid, ie. gout patients. Therefore, before including it in your diet, consult your doctor.

In addition, it causes flatulence and bloating. Such side effects can be caused by fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are a group of carbohydrates that pass through the stomach and are fermented by bacteria in the intestines. The formation of gases is just a by-product of their activity.

In addition, the lectins present in it can cause bloating. Although there are not many of them in green peas, they can cause such a side effect in some people.

To avoid all these problems, try reducing the portion. Advance preparation can also help to avoid them. These are:

Pre-soak;

Germination;

Fermentation.

All these measures will facilitate digestion and assimilation.

These side effects are more common in people who rarely eat it compared to those who use it regularly.