A single package of peas, weighing 10 ounces, yields around 132 calories when cooked without salt and drained. Peas are a nutritious choice for those who want to include a variety of vegetables in their diet.
Peas are a good source of protein, fiber, vitamins and minerals. Half a cup of peas contains 4 grams of protein, 4 grams of fiber, 35% of your daily vitamin C requirement, and significant amounts of folate, vitamin K, and vitamin A.
In this article, you will learn about the various health benefits that peas offer, along with some practical tips to help you include more peas in your diet.
Calories and Macronutrients
Peas are a low-calorie food. Half a cup of peas, cooked and drained without salt, contains only 62 calories. In addition to being low in calories, peas are also a good source of macronutrients. Half a cup of peas contains 11 grams of carbohydrates, 4 grams of protein, and 0.5 grams of fat. Therefore, including peas in your meals can help you maintain a balanced diet with sufficient macronutrient intake.
Vitamins and Minerals
Peas are packed with essential vitamins and minerals that can benefit your overall health. They are a good source of vitamin C, folate, vitamin K, vitamin A, and other essential vitamins and minerals. Peas are also a good source of iron and zinc. Iron is essential for the production of hemoglobin in red blood cells, while zinc plays a crucial role in immune function and wound healing. Including peas in your diet can help you meet the recommended daily intake of these essential nutrients.
Weight Loss Benefits
Peas are a great food to include in your weight loss plan. They are low in calories, high in fiber, and rich in vitamins and minerals. Fiber helps you feel full for a longer period and reduces hunger pangs. This can help you control your calorie intake, which is essential for weight loss. Moreover, the vitamins and minerals in peas help maintain overall health, which is important for sustained weight loss.
Digestive Benefits
Peas are an excellent source of fiber. Fiber plays a critical role in maintaining digestive health by promoting healthy bowel movements and reducing the risk of constipation and other digestive disorders. Fiber also promotes the growth of beneficial gut bacteria, which helps maintain a healthy gut microbiome, which is essential for overall health. Therefore, including peas in your diet can help improve digestion and prevent digestive disorders.
Heart Health Benefits
Peas are an excellent food for heart health. They are low in fat, cholesterol-free, and a good source of fiber. The high fiber content in peas helps reduce LDL (bad) cholesterol levels and maintain healthy blood pressure, reducing the risk of heart disease. Moreover, the vitamin K content in peas helps maintain healthy blood clotting, which is essential for proper heart function.
Anti-inflammatory Properties
Peas have anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to several chronic diseases, including cancer, diabetes, and heart disease. Peas are a good source of antioxidants and anti-inflammatory compounds, such as coumestrol and saponins, which help reduce inflammation and oxidative stress in the body. Therefore, including peas in your diet can help reduce the risk of chronic diseases associated with inflammation.
Bone Health Benefits
Peas are a good source of vitamin K, which is essential for bone health. Vitamin K helps regulate calcium absorption and promotes healthy bone mineralization. Moreover, the vitamin C, folate, and other essential vitamins and minerals in peas support healthy bone growth and development. Therefore, including peas in your diet can help maintain healthy bones and reduce the risk of bone-related disorders, such as osteoporosis.
Blood Sugar Control
Peas can help regulate blood sugar levels, which is essential for those with diabetes and those at risk of developing type 2 diabetes. Peas have a low glycemic index, which means they are digested slowly and do not cause a rapid increase in blood sugar levels. The fiber in peas also helps regulate blood sugar levels by slowing down the absorption of carbohydrates. Therefore, including peas in your diet can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Energy Boosting
Peas are an excellent food for boosting energy levels. They are a good source of iron, which is essential for oxygen transport in the body. Moreover, the vitamin C in peas helps improve the absorption of iron in the body, which further enhances energy levels. Therefore, including peas in your diet can help boost energy levels and prevent fatigue.
Cooking Tips
Peas can be cooked in various ways, such as boiling, steaming, or microwaving. For best results, ensure that you do not overcook the peas, as this can result in a loss of nutrients and flavor. You can also include peas in various dishes, such as stir-fries, salads, soups, and stews. To add a burst of flavor to your dishes, you can toss in some herbs, spices, or lemon juice while cooking the peas.
Eat your peas, they're good for you!
5 FAQ about 10 Oz Package of Frozen Peas (Without Salt, Drained, Cooked, Boiled)
1. What is the serving size for 132 calorie frozen peas?
The serving size for 132 calorie frozen peas is 10 oz. This is equivalent to about 1 1/4 cups.
2. Are there any health benefits to eating frozen peas?
Yes, frozen peas are a good source of vitamins, fiber and protein, as well as being low in calories. They contain vitamin C, vitamin K, vitamin A, and folate. Additionally, peas are a good source of plant-based protein and dietary fiber.
3. Can frozen peas be prepared in different ways?
Yes, frozen peas can be prepared in various ways such as boiling, steaming, sautéing, roasting or adding to soups, stews, and salads.
4. Should I add salt to my frozen peas?
It is not necessary to add salt to frozen peas during cooking. However, if you prefer a saltier taste, you can add a pinch of salt to the boiling water or sprinkle some salt on the peas after cooking.
5. How long do frozen peas last in the freezer?
Frozen peas can last up to 8 months in the freezer if stored in an airtight container or freezer bag. It is recommended to consume them within 3-6 months for optimal freshness and flavor.