Vegetables
Green garden peas (or English peas) are not to be confused with sugar snap peas, which are eaten as whole peapods.
If you've been wondering whether frozen, fresh, or even canned peas are good for you, you'll be happy to learn of their many nutritional benefits. Beyond peas and carrots or pea soup, peas can be integrated into a variety of healthy and creative dishes.
Pea Nutrition Facts
The following nutrition information is provided by the USDA for 1/2 cup (80g) of frozen peas cooked without added salt or fat.
Calories: 62
Fat: 0.2g
Sodium: 58mg
Carbohydrates: 11g
Fibre: 3.6g
Sugars: 3.5g
Protein: 4.1g
Carbs
One serving of peas has 11 grams of carbohydrates with almost 4 grams coming from fibre and 4 grams from natural sugars.
The glycemic index of green peas is 51. Per 80-gram serving, the glycemic load is 4.
Fats
Peas are essentially fat-free unless prepared with added fats.
Protein
Peas provide about 4 grams of protein per serving. Compared to most other vegetables, peas are relatively high in protein.
Vitamins and Minerals
Peas have potassium, iron, magnesium, manganese, folate, and B-vitamins. Although peas are very nutritious, some of their vitamin and mineral content is poorly absorbed due to their natural phytate content. Nonetheless, there are several benefits to gain from consuming peas.
Health Benefits
The health benefits of peas are largely attributed to their natural antioxidant content, bioactive proteins, and oligosaccharides. Here are some reasons to put peas on your grocery list.
Supports Heart Health
Peas are naturally high in potassium, folate, and fibre, all of which provide well-established cardiovascular benefits. A study on women with polycystic ovary syndrome (PCOS), showed a pulse-based diet to be more effective than the Therapeutic Lifestyle Changes (TLC) diet in improving heart-health markers. The high-quality protein, low sodium levels, and vitamins and minerals in peas make them a good addition to a heart-healthy eating plan.
May Help Reduce Risk of Cancer
The phenolic content of peas exhibits antioxidant activity, while pea proteins and peptides show anticancer effects. Several types of cancer are believed to be prevented by plant-based eating, and peas are a great source of protein for vegetarian meals. Substituting peas for a portion of your processed snack food or meat intake may provide extra protection from cancer development.
Promotes a Healthy Gut
Pea proteins have been shown to increase the population of healthy gut bacteria, specifically Lactobacilli and Bifidobacteria. Additionally, the oligosaccharides in peas are also attributed to the proliferation of beneficial gut microbes. A healthy gut is responsible for a range of healthy body functions, such as a strong immune system and a functional digestive tract. Eating peas may help support a healthy gut microbiome.
May Reduce Risk of Diabetes
Chronically high blood sugar levels are typically caused by insensitivity to the hormone, insulin. If left untreated, poor insulin sensitivity leads to type 2 diabetes. A pulse-based diet (versus a traditional hospital diet) was shown to be effective in the prevention of insulin resistance during four days of bed rest. Although short-term, this study supports other research that suggests peas and beans are beneficial for diabetes prevention and management.
Aids Weight Management
The fibre and protein in peas make them a filling, nutritious food choice. Green peas and other legumes can be beneficial for weight control because of their low-calorie density. Peas can help you feel satisfied despite eating less overall, making it easier to follow a healthy meal plan for weight loss.
Allergies
Pea allergies are well-documented. If you are allergic to peanuts, you might also experience a reaction to peas. Furthermore, if you are allergic to peanuts or peas, you should also avoid split peas.
If you suspect a pea or peanut allergy, speak to a qualified health care provider for a full evaluation.
Adverse Effects
If you aren't used to eating a lot of fibre, you should increase your intake of peas and other legumes gradually to avoid digestive discomfort. Green peas are considered a moderate FODMAP food, meaning they may cause some digestive trouble for people with irritable bowel syndrome (IBS) and Chrohn's disease. Speak to a registered dietitian for individualised digestive health advice.
Varieties
Peas are generally characterised into two varieties: garden peas (also known as English peas) and sugar peas (including snap peas and snow peas). Garden peas either have smooth or wrinkled seeds, with wrinkled seed varieties being sweeter and lower in starch.
Frozen peas and canned peas are also available for purchase. Be sure to rinse canned peas before use to eliminate some of the added sodium. If possible, purchase frozen peas over canned, as they typically contain no added salt and taste fresher.
Wasabi peas, a popular snack food, are roasted and flavoured with horseradish and other spices. They contain around 120 calories per 30-gram serving. Although wasabi peas retain many of the health benefits of fresh or frozen peas, they have more calories due to added starch (carbohydrates) and oil used for roasting.
Split peas can be green or yellow. Green split peas are shelled peas that have been processed. To make a split pea, the green pea is split and dried. These types of green peas are grown specifically for drying. Split peas have a fasting cooking time and do not need to be pre-soaked.
You can also find various pea products, like pea protein powder, which can be a good option for vegetarians looking to increase their protein intake.
When It's Best
If you find fresh shelling peas available for purchase, definitely give them a try. Canned and frozen peas are available all year long. Choose small, fresh pea pods that are evenly green. They should be plump and moist and not appear yellow.
Cook and serve them as soon as you can—the fresher they are, the better they will taste. If you can't use them right away, store them in their pods in the refrigerator. Wait to shell them until you cook them.
Storage and Food Safety
Keep fresh, unwashed peas in perforated plastic bags in the refrigerator for 2 to 3 days. The sooner you eat them, the sweeter they will taste, since sugar quickly converts to starch once peas are picked. Wash peas under running water before shelling.
You can also freeze fresh peas by blanching them in boiling water for 2 minutes, transferring to an ice bath, draining, and placing in freezer bags. Fresh peas will keep for up to 1 year in the freezer.
Frozen and canned peas stay fresh until their best-by date. Frozen and canned peas do not need to be cooked. Simply add to dishes while cooking, warm them up, and enjoy.
How to Prepare
Fresh peas are best when steamed until tender. Be careful not to overcook them as they will turn mushy.
Peas can also be puréed to make dips or used in soups and stews. They make a great addition to whole grain side dishes, offering an added nutritional boost.
Get creative with your peas and purée them to top your toast, or simply toss them in at the last minute to compliment your meal.
