Green Peas: Opening The Pod Of Health Benefits
June 19, 2023
June 19, 2023
Green peas, commonly known as garden peas or sweet peas, are a popular vegetable that has been enjoyed for centuries. They are known for their vibrant green colour, sweet flavour, and versatile culinary uses. They are commonly consumed in their fresh or frozen form. Green peas have a rich history and have been cultivated for thousands of years, with evidence of their consumption dating back to ancient civilizations such as the Egyptians and Greeks.
Green peas have a prominent place in the culinary world, both as a standalone vegetable and as an ingredient in various dishes. They are a staple in many cuisines around the globe, offering a refreshing taste and vibrant colour to meals. Green peas can be found in soups, stews, salads, stir-fries, and as a side dish to complement a wide range of main courses. Their delicate flavour and nutritional profile make them a popular choice for both professional chefs and home cooks alike.
This article aims to explore the various facets of green peas, from their health benefits to their culinary uses. So let’s delve into the world of green peas and discover why they are worth incorporating into our daily lives.
Green peas have a remarkable nutritional profile, offering a range of essential vitamins, minerals, and dietary fibre.
According to USDA, 100 grams of raw green peas contain
Water: 78.9 g
Energy: 81 kcal
Protein: 5.42 g
Carbohydrates: 14.4 g
Fibre: 5.7 g
Sugar: 5.67 g
Fats: 0.4 g
Green peas offer a range of health benefits due to their nutrient content. Here are some notable health benefits associated with consuming green peas:
Green peas are rich in dietary fibre, both soluble and insoluble, which contributes to their digestive benefits. As per research fibre promotes healthy digestion by adding bulk to the stool, preventing constipation, and supporting regular bowel movements. It also helps maintain a healthy gut microbiome by providing nourishment for beneficial gut bacteria. Healthy gut microbiome is linked to improved digestion, enhanced nutrient absorption, and a reduced risk of digestive disorders such as diverticulosis and irritable bowel syndrome (IBS).
Green peas are packed with essential vitamins that contribute to overall health and well-being. They are particularly rich in the following vitamins:
Green peas are a good source of various minerals that are essential for optimal bodily functions. Some minerals found in green peas include:
Green peas are packed with antioxidants, which are beneficial compounds that help protect the body against oxidative stress and cellular damage caused by free radicals. These antioxidants, including flavonoids and carotenoids, help reduce inflammation, support the immune system, and may play a role in preventing chronic diseases such as heart disease and certain types of cancer.
Green peas offer several health benefits due to their nutrient content. They are high in fibre, promoting healthy digestion and a healthy gut microbiome. They are an excellent source of vitamins, including vitamin C for immune function and vitamin K for blood clotting and bone health. Green peas are also abundant in minerals like iron, potassium, and magnesium, which support various bodily functions. Additionally, they are rich in antioxidants and provide plant-based protein. Overall, green peas are a nutritious addition to a balanced diet.
|Considerations||Fresh Green Peas||Frozen Green Peas|
|Taste and Texture||Fresh green peas have a slightly sweeter and more delicate flavour compared to frozen peas. They have a crisp texture, providing a pleasant crunch when eaten raw or lightly cooked.||Frozen green peas are blanched and flash-frozen soon after harvesting, which helps preserve their flavour, colour, and texture. They have a slightly softer texture compared to fresh peas but still retain a pleasant taste.|
|Nutritional Value||Fresh green peas retain their nutritional value when consumed soon after harvesting. They are a good source of vitamins, minerals, and dietary fibre. However, their nutrient content may start to decline over time.||Frozen green peas are often considered to be nutritionally comparable to fresh peas. The freezing process helps retain most of its vitamins, minerals, and fibre content.|
|Availability||Fresh green peas are typically available during the peak growing season, which is usually in the spring and early summer. They may not be readily available or maybe more expensive during other times of the year.||Frozen green peas are available year-round and can be easily stored in the freezer, allowing for convenient use whenever needed. They come already shelled, eliminating the need for time-consuming preparation.|
|Convenience||Fresh green peas require shelling, which can be time-consuming. The outer pods need to be removed to access the edible peas inside. This extra step may be a consideration when it comes to preparation time.||Frozen green peas can be used straight from the freezer, making them convenient for quick meals and recipes. They can be easily added to soups, stews, stir-fries, pasta dishes, and more.|
|Storage||Fresh green peas have a shorter shelf life and should be consumed soon after purchase.||Frozen green peas have a longer shelf life and can be stored for several months in the freezer.|
|Cost||The cost of fresh green peas may vary depending on the season and availability.||Frozen green peas are usually more affordable and accessible throughout the year.|
Green peas are highly versatile in the culinary world and can be incorporated into a wide variety of dishes. Here are some popular culinary uses of green peas:
The 3 most popular Indian dishes featuring Peas are:-
For the Gravy
2 cups green peas
1 tbsp ginger garlic paste
2 minced green chilies
1 tsp cumin seeds
2-3 pinches asafoetida
0.5 tsp garam masala
2 tsp lemon juice
1 tbsp ghee
1 cup water
Salt to taste
1. Grind peas coarsely and heat ghee in a pan
2. Add cumin seeds and let them splutter
3. Add green chili, ginger garlic paste, asafoetida and fry for 20-30 seconds
4. Mix in green peas, salt and saute for 3-4 minutes
5. Stir in water and cook for 5-7 minutes.
6. Mix in lemon juice, garam masala and cook for another 3-4 minutes
7. Switch off the flame and serve hot with rice or roti
Peas are such a nutrient dense ingredient that adding them to daily foods only enhances the foods nutrient value. As a matter of fact, peas are so versatile that they can be included in one’s morning breakfast items (e.g. Poha/ Upma/ Roti’s) to lunch options ( e.g Pulao or Khichdi) to even dinner options (e.g roasts/ soups). The availability of frozen peas allows easy storage, access and usage for weekly menus. So, go ahead and stock up on those peas so that you get the nutrient boost to your body needs.
In conclusion, green peas are not only a delicious and versatile ingredient in various culinary creations, but they also offer numerous health benefits. Their high fibre content supports digestive health and a healthy gut microbiome, while their abundance of vitamins and minerals contributes to overall well-being. The antioxidants found in green peas help protect against oxidative stress and inflammation, potentially reducing the risk of chronic diseases. Furthermore, green peas serve as a valuable plant-based protein source, making them a great option for individuals following vegetarian or vegan diets.
Whether enjoyed fresh or frozen, green peas provide a nutritious boost to meals and snacks. Incorporating green peas into your diet can enhance your overall health, support optimal digestion, and provide essential vitamins and minerals. So, next time you’re planning your meals, consider adding some vibrant and nutritious green peas to reap their many health benefits while delighting your taste buds.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Green peas can be beneficial for weight loss due to their high fibre and protein content. Fibre helps promote feelings of fullness and reduces overall calorie intake, while protein aids in satiety and helps maintain muscle mass. Including green peas in a balanced diet can contribute to a healthy weight management plan.
Green peas offer several health benefits. They are rich in fibre, which supports digestive health and a healthy gut microbiome. They are also a good source of vitamins C and K, as well as minerals like iron, potassium, and magnesium. Green peas are packed with antioxidants and serve as a plant-based protein source.
Yes, frozen green peas are a healthy option. They are typically frozen soon after harvesting, which helps preserve their nutritional value. Frozen peas retain their vitamins, minerals, and fibre content. They are convenient and available year-round, making them a practical choice for incorporating into various dishes.
Green peas can be a suitable food choice for individuals with diabetes. They have a relatively low glycemic index, meaning they have a lessl impact on blood sugar levels. Additionally, the fibre in peas slows down digestion and helps regulate blood sugar levels. However, portion control and overall carbohydrate intake should still be considered in meal planning for people with diabetes.
Green peas have a moderate impact on blood sugar levels. While they do contain carbohydrates, the fibre content in green peas helps slow down the digestion and absorption of sugars. This can help prevent rapid spikes in blood sugar levels. However, individuals with diabetes should monitor their portion sizes and consider their overall carbohydrate intake when including green peas in their meals.