Peas

It is fresh pea season!

Peas are nutritious and contain fiber and antioxidants. Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer. 1/2 a cup has only 62 calories along with a significant amount of vitamins and minerals:

• Carbs: 11 grams
• Fiber: 4 grams
• Protein: 4 grams –
• Vitamin A: 34% of the RDI
• Vitamin K: 24% of the RDI
• Vitamin C: 13% of the RDI
• Thiamine: 15% of the RDI
• Folate: 12% of the RDI
• Manganese: 11% of the RDI
• Iron: 7% of the RDI
• Phosphorus: 6% of the RDI

Green peas are one of the best plant-based sources of protein. Eating protein increases the levels of hormones in your body that reduce appetite. Protein works together with fiber to slow digestion and promote feelings of fullness. The unique protein content of green peas makes them an excellent food choice for those who do not eat animal products. However, it is important to note that they are not a complete source of protein, since they lack the amino acid methionine. High methionine foods include nuts, cheese, soy, eggs, dairy, and beans.

Green peas have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control.

Eating green peas regularly may reduce the risk of cancer, mostly due to peas’ antioxidant content and their ability to reduce inflammation in the body.

Green peas also contain saponins, plant compounds known for having anti-cancer effects. Several studies have shown saponins may help prevent several types of cancer and have the potential to inhibit tumor growth.

Furthermore, they are rich in several nutrients known for their ability to lower the risk of cancer, including vitamin K, which may be especially helpful for reducing the risk of prostate cancer.

Strictly speaking, green peas are not vegetables. They are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are also legumes.

Since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn and squash.

• There are several different varieties of peas available, including yellow peas, black-eyed peas and purple peas. However, green peas are the most frequently consumed.

Snap peas and snow peas are other popular varieties that are often confused with green peas due to their similar appearance. However, their flavor and nutrient content differ slightly.

Despite the abundant nutrients in green peas, there is a downside to their nutritional quality — they contain antinutrients.

These are substances found in many foods, such as legumes and grains, that may interfere with digestion and mineral absorption. These generally aren’t a concern for most healthy people, but their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, in addition to individuals at risk of malnutrition.

Here are the two most important antinutrients found in green peas:

• Phytic acid: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium
• Lectins: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption

Levels of these antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.

Here are a few methods you can use to help prevent adverse effects from antinutrients:

• Keep portion sizes reasonable: About 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is enough for most people. They are more likely to cause problems when consumed in high amounts.
• Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas
• Eat them fully cooked: Antinutrient levels are higher in raw peas, which makes them more likely to cause digestive discomfort.

Green peas contain FODMAPs (fermentable oligo-di-mono-saccharides and polyols), which may cause bloating, especially when they are consumed in large amounts. FODMAPs are a group of carbs that escape digestion and are then fermented by the bacteria in your gut, which produce gas as a byproduct. Pea protein, on the other hand, is acceptable for a low FODMAP diet. Two tablespoons should be tolerated by most individuals.

Experiment with certain preparation methods, such as soaking, fermenting or sprouting, which may help reduce the lectin content of green peas, making them easier to digest.

How to Buy

Shelling peas or English peas have a small window of availability. They require shucking but are worth the effort. About 1 1/2 pounds of peas in the pod yield a cup of shelled peas. Some markets sell containers of shucked peas.

Throughout the year frozen and canned peas are available.

How to Store

Refrigerate.

How to Cook

No shucking is required for snow peas and sugar snaps. Snow peas, or Chinese peas, are flat, pale preen and picked and eaten before the peas inside plump up. Sugar snaps are also consumed with the pod. You might need to string these peas, except for the smallest pods. Hold the pea at the end that was connected to the vine and pull down to remove the string.

Add raw or cooked peas to salads. Add to stir-fries and omelets. Cook peas and add olive oil or butter and carmelized onions. Stir in fresh dill, chives, or basil.