Typically, like all legumes, peas contain an excellent percentage of protein, fiber, and antioxidants. During its maturation, the carbohydrate content decreases, and the protein goes up to 23%.
Peas – a nutritious food, rich in antioxidants
Peas have an impressive nutritional profile. The term nutritious food refers to the fact that peas have an excellent percentage of micronutrients plus protein, and in addition have a low energy value. Young peas are a low-calorie food enriched with beta-carotene and vitamins A, C, B1 and B2.
The average chemical composition of peas is: 79% water, 5.4% protein, 0.4% fat, 14.5% carbohydrates. Peas are an essential ingredient in many delicious dishes. For nutrition, peas are important due to the high content of protein, sugar and starch, vitamins A (up to 200 mg%), B1 (0.34mg%), C (33mg%) and high energy value (compared to other vegetables), because in 100mg there are 68 cal. With maturity, the grain content of sugar decreases, protein content increases (up to 23%) and starch, the grain becomes firmer, with a higher tender value, so it becomes unfavorable for all forms of processing. Young pea is important due to the content of Mg, Ca, S and P.
Peas are a great food for weight loss!
Considering the high percentage of protein, the solid percentage of fiber, as well as the promotion of the feeling of satiety, peas are definitely a great food for weight loss.
The stimulation of the feeling of satiety mainly comes from the high content of proteins and fiber. Most relevant scientific studies say that eating protein foods increases the levels of certain hormones in the body that are responsible for reducing appetite.
Also, along with fiber, protein contributes to slower digestion. So, eating optimal amounts of protein and fiber, automatically reduces the number of calories consumed during the day, promoting the feeling of satiety.
Peas can help regulate blood sugar levels
Peas have several properties that can help regulate blood sugar levels. First of all, this is due to its low glycemic index, ie a measure of how fast blood glucose levels rise after meals. In addition, high protein and fiber content is also important in controlling blood sugar. This is because they slow down digestion, and thus the absorption of carbohydrates from food.
Pea fiber can improve digestion
Peas contain a very solid percentage of fiber, which makes it healthy for the digestive tract and digestive health in general. The importance of fiber for the health of the intestinal microflora, and thus for the overall health of man is great. Among the most important positive effects of fiber are: maintaining the health and peristalsis of the small and large intestine, nourishing the beneficial microflora, ensuring the gradual release of glucose into the blood and reducing “bad” cholesterol in the blood.
Also, by binding water, fiber provides a prolonged feeling of satiety.
In addition, more and more studies provide data on the role of fiber in optimizing the intestinal microflora, and through it to the overall health of the body. They thus reduce the risk of developing cardiovascular, malignant, obesity and type 2 diabetes.
Peas can help prevent cardiovascular disease and cancer
• Cardiovascular diseases
This property of peas is due primarily to its composition. Minerals, antioxidants and fiber. More relevant scientific studies indicate that the minerals present in peas (magnesium, potassium and calcium) can prevent high blood pressure, which is a major risk factor for cardiovascular disease.
The high content of fiber, as well as antioxidants: flavonoids, carotenoids and vitamin C, also gives peas a preventive property against these diseases. Fiber lowers LDL cholesterol levels, and antioxidants prevent it from building up in blood vessels, as well as oxidative damage to cells throughout the body.
• Malignant diseases
Regular presence of peas in the daily diet, according to a scientific study, can reduce the risk of developing malignant diseases, due to its antioxidant composition that significantly reduces the process of chronic inflammation.
The anticancer effect of saponins, glycoside components of peas, has been scientifically proven.
In addition, peas contain several other components that can reduce the risk of developing cancer, such as vitamin K (in the prostate).