Sweet peas are a low-calorie vegetable with only 60 calories per half a cup (121 g) serving. Not only are they light on calories, but they also pack a nutritional punch. Sweet peas are a great addition to any balanced diet.
Loaded with vitamins and minerals, sweet peas are an excellent source of vitamin C, vitamin K, vitamin A, and folate. They also contain minerals like iron, magnesium, and potassium.
In this article, we'll explore the many health benefits of sweet peas and how to incorporate them into your diet.
Low-Calorie Vegetable with High Nutritional Value
Sweet peas are an excellent choice for those looking to lose weight or maintain a healthy weight. They are low in calories and high in nutrition. With only 60 calories per half cup serving, sweet peas provide 4 grams of protein, making them a satisfying and filling addition to meals. Not only are they high in protein, but they are also packed with vitamins and minerals. Sweet peas contain vitamin C, which is important for immune function and skin health, vitamin K for bone health, and vitamin A for eye health. Incorporating sweet peas into your diet is an easy way to boost your nutrient intake without weighing you down.
Loaded with Vitamins and Minerals
As mentioned, sweet peas are a good source of many vitamins and minerals. One half cup serving contains 18% of the daily recommended value of vitamin C, 29% of vitamin K, and 17% of vitamin A. They also offer essential minerals like iron, magnesium, and potassium. This nutrient-dense vegetable can support good health in various ways. Iron is essential for healthy blood cells, magnesium for nerve and muscle function, and potassium for overall health. Adding sweet peas to your meals can help you easily meet your daily recommended intake of essential vitamins and minerals.
Good Source of Fiber
Sweet peas are rich in fiber, which is beneficial for the digestive system. One half cup serving of sweet peas contains 4 grams of fiber, or about 16% of the daily recommended intake. Fiber promotes regular bowel movements, helps prevent constipation, and is associated with a lower risk of heart disease and type 2 diabetes. It also contributes to feelings of fullness and can aid in weight management. Adding sweet peas to your meals or snacks can help increase your fiber intake and support digestive health.
Sweet peas contain certain compounds that support healthy digestion. They're a good source of soluble fiber, which helps promote the growth of beneficial gut bacteria. Sweet peas also contain indigestible carbohydrates called oligosaccharides, which can't be broken down in the small intestine. When they reach the large intestine, these carbohydrates feed beneficial gut bacteria and help support overall digestive health. Adding sweet peas to your diet can help foster a healthy digestive system and encourage the growth of beneficial gut bacteria.
Assists in Weight Management
Sweet peas are a satisfying and filling addition to any meal or snack. With 4 grams of protein and 4 grams of fiber per half cup serving, they can help promote feelings of fullness and satiety. Fiber also helps slow down the absorption of carbohydrates, which can prevent spikes in blood sugar levels and may reduce the risk of overeating. Incorporating sweet peas into your diet can help support weight management goals by promoting satiety and reducing the risk of overeating.
Rich in Plant-Based Protein
Sweet peas are an excellent source of plant-based protein, making them an ideal addition to vegetarian or vegan diets. With 4 grams of protein per half cup serving, sweet peas offer an easy and convenient way to increase protein intake. Protein is essential for maintaining and repairing tissues, fighting infections, and building strong bones and muscles. Sweet peas are also low in fat, making them a healthy source of protein. Including sweet peas in your meals can help increase your protein intake and support overall health and wellness.
May Help Prevent Chronic Diseases
Sweet peas are rich in antioxidants, which may help prevent chronic diseases like cancer, heart disease, and Alzheimer's disease. These antioxidants include polyphenols, flavonoids, and carotenoids. Additionally, the fiber in sweet peas may help reduce the risk of heart disease and type 2 diabetes by lowering cholesterol levels and regulating blood sugar levels. Including sweet peas in your diet can support overall health and wellness and may offer protection against chronic diseases.
Versatile Ingredient in Various Recipes
Sweet peas are a versatile ingredient that can be used in various recipes. They can be added to salads, soups, stews, and curries. You can also blend them into dips and spreads or use them as a topping for pizzas and pasta dishes. Sweet peas are also a popular ingredient in Mediterranean and Middle Eastern cuisine. Incorporating sweet peas into your meals can add flavor, nutrition, and versatility to your diet.
Easy to Include in Your Diet
Sweet peas are an easy and convenient addition to any diet. They can be found fresh or frozen at most grocery stores and are easy to cook. To prepare fresh sweet peas, simply shell them and boil them in salted water for 2-3 minutes. To cook frozen sweet peas, boil them for 5-8 minutes or until tender. Incorporating sweet peas into your meals and snacks is simple and can provide a variety of health benefits.
Make a Delicious and Nutritious Snack
Sweet peas can be enjoyed as a snack on their own or paired with other healthy foods like hummus, guacamole, or Greek yogurt dip. One half cup serving of sweet peas also makes a great addition to a lunch box or picnic basket. Incorporating sweet peas into your snack routine can add variety and nutrition to your diet.
Frequently Asked Questions (FAQ) About Sweet Peas
1. What are sweet peas?
Sweet peas, also known as garden peas, are a type of legume that is commonly consumed as a vegetable. They are harvested and eaten while still in their pod, before the peas inside fully mature.
2. Are sweet peas healthy?
Yes, sweet peas are a nutritious food that is low in calories and high in fiber and protein. They are also a good source of vitamins C and K, folate, and manganese.
3. How do you prepare sweet peas?
Sweet peas can be eaten raw, steamed, boiled, roasted, or sautéed. To prepare them, simply remove the peas from the pod and discard the pod or use it for broth. When cooking sweet peas, it is important to avoid overcooking them, as they can become mushy.
4. Can sweet peas be frozen?
Yes, sweet peas can be frozen for later use. To freeze them, blanch the peas in boiling water for 1-2 minutes, then shock them in an ice bath. Drain and pat dry, then place them in a freezer-safe container or bag and store in the freezer for up to 8-12 months.
5. What dishes can you make with sweet peas?
Sweet peas can be used in a variety of dishes, including salads, soups, stews, pastas, stir-fries, and casseroles. They also make a great addition to vegetable side dishes, such as roasted or sautéed vegetables.