Green peas are a delicious and nutritious vegetable that can be enjoyed in a variety of ways. One hundred grams of cooked green peas, taken from canned green peas with added fat, provides 86 calories, making it a low-calorie food that can be consumed in large amounts without worrying about weight gain.

In addition to being low in calories, green peas are also an excellent source of protein, fiber, and other important nutrients such as vitamins A, C, and K. They're also rich in antioxidants, which help to reduce inflammation and protect against chronic diseases.

In this article, we'll explore the health benefits of green peas, cooking tips, storage instructions, and ways to incorporate them into your diet.

Calorie Content of Cooked Green Peas

As previously mentioned, 100 grams of cooked green peas provide just 86 calories, making them an excellent choice for weight loss and weight management. Compared to other legumes, such as chickpeas and lentils, green peas provide fewer calories per serving size, which means you can eat more of them without exceeding your daily calorie needs. However, it's important to note that if you cook green peas with added fat, such as butter or oil, the calorie content will increase.

Fat Content of Cooked Green Peas

Green peas are naturally low in fat, providing only 1 gram of fat per 100 grams of cooked peas. However, if you cook them with added fat, such as cooking oil or butter, the fat content will increase. To keep the fat content low, it's best to steam, boil, or microwave green peas instead of frying them. If you do want to add a little bit of fat for flavor, consider using small amounts of heart-healthy oils such as olive oil or avocado oil.

Health Benefits of Green Peas

Green peas are a nutrient-dense food that provides a wide range of health benefits. They're rich in fiber, which can help to promote digestion and prevent constipation. They're also a good source of protein, which is important for building and repairing tissues in the body. In addition, green peas are rich in antioxidants, which help to reduce inflammation and protect against chronic diseases such as cancer and heart disease. Green peas are also high in vitamins A, C, and K, which are important for immune function and bone health.

Cooking Tips for Green Peas

Green peas can be cooked in a variety of ways, including steaming, boiling, microwaving, and sautéing. The best method for cooking green peas depends on personal preference and the desired texture. To add flavor, consider seasoning green peas with herbs and spices such as garlic, parsley, dill, or cumin. You can also toss them with a little bit of olive oil and vinegar for a refreshing salad. To prevent overcooking, don't boil green peas for more than 3-5 minutes, or they'll become too soft and lose their bright green color.

Storage Instructions for Canned Green Peas

Canned green peas are a convenient pantry staple that can be used in a variety of recipes. To store them properly, keep unopened cans in a cool, dry place such as a pantry or cabinet. Once you've opened a can of green peas, transfer any unused portion to an airtight container and store in the refrigerator for up to 4 days. Avoid freezing canned green peas, as they can become mushy when thawed.

How to Incorporate Green Peas into Your Diet

Green peas can be used in a variety of dishes, from salads and soups to stir-fries and casseroles. Here are some simple ways to incorporate green peas into your diet: - Add them to salads for extra crunch and nutrition - Blend them into soups and stews for added creaminess and flavor - Toss them with pasta for a quick and easy weeknight meal - Mix them with other vegetables for a colorful stir-fry By getting creative with your cooking, you can enjoy the health benefits of green peas in a variety of delicious ways.

Green Peas vs Other Legumes

While all legumes are nutritious, green peas stand out for their high protein and fiber content. Here's how they stack up against other popular legumes: - Chickpeas: Green peas have slightly more protein and fiber per serving than chickpeas. - Lentils: Lentils provide more protein and fiber than green peas, but also have a higher calorie content. - Black beans: Black beans have a similar protein and fiber content to green peas, but also provide more iron. Overall, incorporating a variety of legumes into your diet can help you to meet your daily nutrient needs and promote overall health.

Green Peas as a Source of Plant-Based Protein

Green peas are an excellent source of plant-based protein, making them a great choice for vegetarians, vegans, and anyone looking for meat alternatives. One hundred grams of cooked green peas provides about 5 grams of protein, which is comparable to the amount of protein found in one egg or 1/2 cup of cottage cheese. By incorporating green peas into your meals, you can boost your protein intake and get all the amino acids your body needs to stay healthy and strong.

Green Peas and Digestive Health

As previously mentioned, green peas are a good source of fiber, which can help to promote digestion and prevent constipation. In addition, the fiber in green peas can help to feed the beneficial bacteria in your gut, promoting overall digestive health and reducing the risk of certain diseases. By incorporating green peas into your diet, you can improve your gut health and support optimal digestion.

Green Peas and Heart Health

Green peas are rich in antioxidants, which can help to reduce inflammation and protect against chronic diseases such as heart disease. In addition, the fiber and protein in green peas can help to lower cholesterol levels and maintain healthy blood pressure, both of which are important for heart health. By incorporating green peas into your diet, you can support a healthy heart and reduce the risk of heart disease.