Peas are a legume whose nutritional and he alth benefits were first appreciated in the Middle East - where it probably comes from - and then in Europe. Peas are a good source of protein, they also provide carbohydrates and fiber to aid digestion. In addition, peas have an alkaline effect and neutralize the acidifying effect of food. Check the nutritional and healing properties of peas, how to cook them and try the recipe for a typical military pea soup.

Contents:

  1. Green, yellow and white peas
  2. Nutritional value of cooked (without s alt) shelled peas (in 100 g)
  3. Peas - a good source of protein
  4. Peas satiate more than meat and promote weight loss
  5. Who shouldn't eat peas?
  6. Peas for hypertension and kidney problems
  7. Pea and diabetes
  8. Peas - use in the kitchen. How to cook peas?
  9. Peas cause gas and gas - how to prevent this?
  10. Peas - use in cosmetics

Peais a legume whosenutritional valueandhe alth propertieshave been appreciated for millennia . It was known in ancient times in India, Egypt and Rome. The consumption of peas in Europe was more widespread in the Middle Ages (first mentioned in the 15th century). Peas are primarily a good source of protein. It also provides minerals such as iron, calcium, phosphorus, magnesium and potassium. In addition, it contains B vitamins that protect the nervous system and help prevent anxiety and depression, and alleviate the effects of stress. It also has a lot of anti-cancer antioxidants.

Peas play an important role in the prevention of colon cancer, and help in the treatment of breast cancer, pancreatic cancer, prostate cancer, lung cancer and leukemia.

Green, yellow and white peas

The fruit of a pea is a pod containing 3-10 seeds. Due to the structure of the pod, a distinction is made between sugar peas and shell peas. The size, shape and color (green, yellow or white) of the seeds are varietal characteristics .¹

Peas belong to the faba family, as are beans, broad beans, lentils and chickpeas.

Sugar peas are harvested when the pods are fully grown and the seeds are bud. A characteristic feature of sugar peas is the lack of hard,parchment lining in the walls of the pods, making them edible in their entirety, also fresh. There are very tasty, sweet, spherical seeds in the pod.

The husk peas should be harvested after the pods are fully grown and the seeds are formed. Husk peas are harvested for dry seeds, which are cleaned of the husk, i.e. shelled (they are used for traditional pea soup or cabbage with peas), but also as the so-called green peas. Unlike sugar peas, the pod itself is not edible.

Nutritional value of cooked (without s alt) shelled peas (in 100 g) Energy value - 118 kcalTotal protein - 8.34 g Fat - 0.39 g Carbohydrates - 21.10 g (including sugars simple 2.90 g) Fiber - 8.3 g

Vitamins

Vitamin C - 0.4 mg Thiamine - 0.190 mg Riboflavin - 0.056 mg Niacin - 0.890 mg Vitamin B6 - 0.048 mg Folic acid - 65 μg Vitamin A - 7 IU Vitamin E - 0.03 mg Vitamin K - 5.0 μg

Minerals

Calcium - 14 mg Iron - 1.29 mg Magnesium - 36 mg Phosphorus - 99 mg Potassium - 362 mg Sodium - 2 mg Zinc - 1.00 mgData source: USDA National Nutrient Database for Standard Reference

Peas - a good source of protein

Of vegetable products, the most valuable protein is found in the seeds of legumes. Peas are also a source of protein, containing a lot of lysine and threonine, but also other so-called exogenous amino acids - which we must provide with food, because our body does not synthesize them.

For this reason, they should be included in the diet of vegans and vegetarians. The content of total protein in pea seeds is 23.8%. However, these data refer to dry peas, the cooked peas contain less of it, i.e. a little over 8 g per 100 g.

Protein is the main element in building muscle tissue. In order for the supply of protein to the muscles to be sufficient and to ensure their optimal growth and regeneration, the diet must contain this ingredient in the right amount.

Peas satiate more than meat and promote weight loss

Foods based on legumes, such as beans and peas, are more filling than dishes based on pork or veal, say researchers at the University of Copenhagen². Thanks to this, they are conducive to weight loss.

The team of prof. Anne Raben from the University of Copenhagen invited 43 young men to participate in the study. Participants were given three different meals, but the basis of each of them were patties, which were characterized by: high protein content from legumes, high content of protein from meat and low content of protein from legumes.protein (vegetable only).

It turned out that meals rich in vegetable protein (beans and peas) increased the feeling of fullness much more than meals based on animal protein (veal and pork). The study also found that, while eating a dish rich in plant-based proteins, participants consumed an average of 12 percent. fewer calories during the next meal than when they ate meat patties.

- Foods rich in protein from legumes contained much more fiber than those rich in animal protein, which probably contributed to the feeling of fullness, explains Prof. Raben. Hence, a diet rich in legumes can aid in weight loss.

Who shouldn't eat peas?

Peas may be poorly tolerated by people who have very sensitive stomachs, suffer from reflux or peptic ulcer disease. People suffering from hypothyroidism or hyperthyroidism should reach for it more carefully. The compounds thioglycosides contained in pea seeds cause iodine absorption disorders, the deficiency of which may lead to disorders of this gland.

Peas for hypertension and kidney problems

Peas, and more specifically the proteins (proteins) contained in it, can help people struggling with hypertension and chronic kidney disease, argue Canadian scientists from the University of Manitoba. As we read in the "Journal of Agricultural and Food Chemistry" ³, the protein contained in peas can delay or prevent renal dysfunction in people with hypertension. In turn, for those who suffer from chronic kidney disease, protein will help regulate their blood pressure so that they can live longer.

The effectiveness of the proteins contained in peas was tested on laboratory rats with cystic kidney disease. Rodents were given small doses of pea protein hydrolyzate daily. After eight weeks, the researchers found that blood pressure had dropped by 20 percent in the rats they tested. compared to rodents on a normal diet.

Moreover, it turned out that the preparation administered to rats increased the production of urine, thanks to which the kidneys were able to remove harmful toxins more efficiently. Although the exact effect of pea extract is unknown, scientists say it increases the levels of cyclooxygenase, an enzyme that positively affects the work of the kidneys.

However, researchers emphasize that simply consuming peas will not bring the desired results. The key proteins are not active in the beans and must be activated by the action of special enzymes. If it turns out that the extract is also beneficial for humans,scientists will create a preparation based on it.

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Pea and diabetes

The advantage of peas is also a low glycemic index. This feature is especially important for patients with type II diabetes, because cooked peas (IG=22) slowly and gradually release glucose. This has been scientifically proven. Dr. David Jenkins and his colleagues at the University of Toronto4conducted a three-month experiment involving people with type 2 diabetes.

Some of them ate one cup of low-GI legumes (including peas) every day, and the remainder - high-fiber whole grains. A diet rich in legumes reduced the level of HbA1c (one of the glycohemoglobin fractions) by 0.5%, and a diet rich in fiber by 0.3%.

Moreover, in the first group of patients, a reduction in the risk of developing ischemic heart disease was observed by lowering systolic blood pressure. The study was published in the Archives of Internal Medicine.

Peas - use in the kitchen. How to cook peas?

The most famous pea-based dishes are pea soup and Christmas Eve cabbage with peas.

How to cook peas?Before cooking broken peas (halves), do not soak them, but rinse under running water. Before cooking, all peas are soaked in cold water for 10-12 hours. Put it in boiling water (3 cups of water for a glass of peas).

Broken peas (halves) are boiled for 40-45 minutes. Whole peas should be boiled for 1-1.5 hours. Every now and then you should collect scum. It is best to s alt the water before the end of cooking (1-2 teaspoons per 1 liter of water). Peas are ready if they crumble under the pressure of a fork.

Dry seeds can be stored in a cool, sunless place for a long time.

Source: x-news.pl/Dzień Dobry TVN

Peas cause gas and gas - how to prevent this?

Peas are a bloat product - it is caused by the presence of olysaccharides - molecules whose digestion is difficult due to the lack of necessary enzymes (only in the large intestine they are broken down by bacteria, producing large amounts of gas).

UsuallyThe cause of digestive discomfort is improper preparation and serving of legumes. The biggest sin is combining them with other hard-to-digest products. Peas with sauerkraut with lard will be a challenge even for a he althy stomach.

If you have pea bloating, combine them with green vegetables, non-starchy vegetables (tomato, cucumber, eggplant, zucchini, leafy vegetables). Before you start cooking the grains, soak them for 12 hours, changing the water 2 or 3 times (never boil them in the water they soaked in). They will soften faster and the phytic acid will be flushed away, so the availability of minerals will increase.

When they start to boil, pick up and remove noises. Cook for another 20 minutes uncovered and at the end add a tablespoon of apple, wine or rice vinegar. This combination breaks down protein bonds and compounds that are difficult to digest.

Peas - use in cosmetics

In addition to its he alth properties and use in medicine, peas are quite widely used in cosmetics. It can be used as a component of masks to combat imperfections and skin irritations. It also has anti-inflammatory and moisturizing properties.

Source:

  1. Cabbage F., Legumes as a source of protein for humans and animals, "Science and Technology" 2012, no. 1 (4)
  2. Beans and peas satiate better than meat, Science in Poland, PAP, on-line access
  3. Blood Pressure Lowering Effect of a Pea Protein Hydrolysate in Hypertensive Rats and Humans, "Journal of Agricultural and Food Chemistry" 2011, on-line access
  4. https: //www.diabetes.ca/publications-newsletters/diabetes-dialogue/spring-2013/nutrition/the-perks-of-pulses;
  5. http: //he althland.time.com/2012/10/23/can-chick-peas-and-lentils-help-to-control-diabetes/
  6. He alth hidden in pods, http://naukawpolsce.pap.pl/aktualnosci/news,412875,zdrowie-schowane-w-straczkach.html
About the authorMonika Majewska A journalist specializing in he alth issues, especially in the areas of medicine, he alth protection and he althy eating. Author of news, guides, interviews with experts and reports. Participant of the largest Polish National Medical Conference "Polish woman in Europe", organized by the "Journalists for He alth" Association, as well as specialist workshops and seminars for journalists organized by the Association.

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