Tiny green peas are packed with an incredible amount of nutritional benefits that help you stay full and strong.
Although we often think of peas as a vegetable, they’re technically a legume, registered dietitian Grace DeRoca tells TODAY.com. Therefore, nutritionally, it has more in common with foods such as: beans and Chickpea, said DeRoca, a spokesperson for the Academy of Nutrition and Dietetics.
And, like other legumes, peas are “a great source of plant-based protein and high in fiber,” says Debbie Petitpain, registered dietitian and Academy of Nutrition and Dietetics spokesperson. told TODAY.com.
It’s the best combination for your health and may promote health Gut health and satiety. Additionally, available frozen and canned, peas are a very cost-effective and nutritious food.
pea nutrition
in cup of cooked green peasyou will find:
-
134 calories
-
8.6 grams of protein
-
fat 0.4g
-
25 grams of carbohydrates
-
8.8 grams of dietary fiber
Benefits of peas
Although we often think of peas as vegetables, they are actually considered legumes because they grow inside pods, explains DeRoca.And like other legumes (chickpeas, black beans, lentils, etc.), peas are Both are rich in dietary fiber and vegetable protein.
Peas contain both soluble and insoluble fiber, which aids in digestion and satiety. But if you’re not used to eating a lot of fiber and you start consuming large amounts of it, you can “produce extra gas,” Pettipane says.
Cooking peas may help because your body can easily break them down, DeRoca said. “You can enjoy it either way, but I think it’s a little better cooked so it doesn’t end up feeling gassy, bloated, and stuffy.”
Peas are rich in protein and fiber, which can help you feel fuller after meals and help you lose weight.However, peas contain higher in calories than other vegetables.
However, peas are also rich in other nutrients that are often overlooked. For example, it’s a good source of vitamin K, vitamin C, and folic acid, DeRoca says. Peas also contain several B vitamins and the antioxidants lutein and zeaxanthin, which support eye health, Pettipane says.
Peas also contain about 7% of your nutrients. daily iron amountDeLoca adds that this is a good reminder. “Because people often think that[iron]needs to come from liver, organ meats, or steak, but that doesn’t have to be the case.”
Additionally, growing peas is generally considered environmentally friendly, making peas a “sustainable protein option for people looking to reduce their carbon footprint,” Pettit-Pain says.
Should I eat frozen peas, canned peas, or fresh peas?
You’ll likely find canned and frozen options at your grocery store. Fresh peas may also be available at the right time of year, such as spring or early summer.
Which version should I buy?
Experts say the nutritional differences between fresh, canned or frozen peas are minimal. So the answer depends on your personal preference and how you want to use peas in your recipe.
“When things freeze, they are at the peak of maturity” DeRoca said. That means canned peas have added salt and may lose some nutrients during the canning process, but Pettipane says peas are usually the most convenient.
Fresh peas tend to taste best, but they can take several weeks to arrive and may not be available at all depending on the time of year.
Overall, DeRoca prefers frozen peas simply because they are easier to store and she doesn’t like the mushy texture of canned peas. Pettipane also prefers frozen peas. This is “a great choice for retaining nutrients and flavor, followed by raw peas when they’re in season,” she says.
Pea protein powder is becoming more popular
You’ve probably seen pea protein listed on product labels. favorite protein bar There’s a good reason this protein source has become popular.
“Compared to other plant-based proteins, pea protein is rich in essential amino acids. especially branched chain amino acids”, Pettipane explains, making pea protein a particularly attractive option for people who are allergic to or sensitive to whey or soy. However, he added that pea protein powder can have a grainy texture.
Additionally, soy milk contains more protein than other soy milks. plant-based milk alternativesIt also includes almond milk and cashew milk, says DeRoca. Pea milk “most closely resembles the nutrients found in cow’s milk, especially when it comes to protein,” she explains.
Try some delicious recipes using peas.
Whether you use fresh peas, canned peas, or frozen peas, this small legume is easy to incorporate into many different types of meals.
“I’m obsessed with peas,” Pettipane says. “I love a classic pea salad with cheddar cheese and sweet dressing, and I use frozen peas for that,” she explains. She also makes a turmeric and split pea soup that is “always a hit.”
And on busy weeknights, she says, canned small spring peas are an easy and nutritious option.
“Peas are a great addition to anything,” DeRoca says. Try adding some to salads, soups, stir-fries, pasta, baked chicken, risotto, casseroles, and more to add plant-based protein and fiber to your meals.
Green pea risotto with scallops and parmesan cheese Written by Jeffrey Zakarian
Oven-baked chicken and rice Written by George Mendez
Split pea soup with smoked ham Written by Chuck Hughes
Gnocchi con pizzelli (pea gnocchi) Written by Stefano Secchi
This article was first published today.com
