5 Health Benefits of Peas

Peas contain loads of nutrition. They’re high in protein and fiber, providing eight

grams of each in a one-cup serving. They also offer a well-balanced amino acid profile. While there are fewer sources of the amino acid lysine on a plant-based diet, peas are an excellent source of it.

They’re also high in an array of micronutrients. For example, peas are rich in copper, manganese, and phosphorus, as well as in B vitamins and in vitamins A, K1, and C. In fact, a single one-cup serving of peas provides 97% of your daily value for vitamin C.

Plus, you’ll find some potent phytochemicals in peas, each of which offers important health benefits. These include:

• Carotenoids, including alpha-carotene, beta-carotene, and lutein, which are especially good for your eyes.
• Phenolic compounds and flavonoids that offer anti-inflammatory, anticancer, and immune-boosting properties.
• Plus, other phytochemicals found in green peas that support healthy blood sugar and a healthy inflammatory response. These include pisumsaponins I and II and pisomosides A and B, which also make excellent tongue twisters.

5 Health Benefits of Peas

With their impressive nutritional profile, it’s not really surprising that peas can offer a number of health benefits. Here are a few.

1. May offer anticancer properties

Peas are high in fiber and plant-based protein, both of which may contribute to a reduced risk of cancer. They also contain a variety of micronutrients and phytochemicals with anticancer activity. Some of the most potent compounds found in peas include lectins (a so-called “anti-nutrient” that has anticancer properties), antioxidants, tumor-inhibiting isoflavones, and saponins, which may help trigger cancer cell death.

2. May have heart-protective benefits

Research shows that just one serving of legumes, like peas, per day, can significantly reduce LDL cholesterol levels. One study found that just a 5% reduction in LDL cholesterol can result in a 5% reduction in overall heart disease risk.

3. May support a healthy gut

Peas are especially rich in soluble fiber, which breaks down bacteria in your gut. This not only aids your digestion, but promotes a rich microbiome full of healthy gut bacteria, which can reduce your risk for a number of chronic diseases. Peas also contain pea proteins that can become glycated (for all you aspiring chemists out there, this involves the “non-enzymatic glycosylation reaction of proteins”). And glycated pea proteins have been found to help increase lactobacilli and bifidobacteria bacteria in the intestinal tract, which help improve gut health.

4. May provide muscle-building benefits

Pea protein is a high-quality plant-based protein, which may help to build muscle mass. One study assessed 161 men aged 18-35 years old who engaged in 12 weeks of upper body resistance training and either took 25 grams of pea protein, whey protein, or a placebo twice per day. The researchers found that along with the strength training, pea protein resulted in a greater increase in muscle thickness compared to the placebo group. There were no observed differences in the results of taking pea protein versus whey protein. Maybe Popeye should have been popping peas as well as cans of spinach!

5. May help support healthy blood sugar control

Regularly eating legumes like peas can be helpful for keeping blood sugar levels steady, largely because of their fiber content. In a 2020 meta-analysis including 18 randomized controlled trials, researchers found that studies involving people with type 2 diabetes reported significant benefits from eating legumes for fasting blood sugar and insulin, hemoglobin A1c (an indicator of long-term blood sugar management), and blood sugar levels two hours following a meal.

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