Understanding the Nutritional Value of Garden Peas
Garden peas, also known as English peas, are a popular vegetable known for their sweet flavor and nutritional value. They are commonly consumed as a side dish, in salads, or as a snack. However, many people are unaware of the nutritional benefits that garden peas offer.
Nutritional Information
Garden peas are a great source of vitamins, minerals, and fiber. One cup of cooked garden peas contains approximately:
- 8 grams of protein
- 134 calories
- 9 grams of fiber
- 0.4 grams of fat
- 26 grams of carbohydrates
- 40% of the daily recommended value of Vitamin K
- 24% of the daily recommended value of Vitamin C
- 15% of the daily recommended value of Iron
Protein Content
Garden peas are often overlooked as a source of protein. However, one cup of cooked garden peas contains 8 grams of protein, which is approximately 16% of the daily recommended value for adults. This makes garden peas a great addition to a vegetarian or vegan diet, as they can help meet daily protein requirements.
The Benefits of Including Garden Peas in Your Diet
Heart Health
Garden peas are a great source of fiber, which has been shown to help lower cholesterol levels and reduce the risk of heart disease. Additionally, garden peas contain flavonoids, which are antioxidants that can help protect against cardiovascular disease.
Digestive Health
Garden peas are also rich in fiber, which is important for maintaining digestive health. Fiber helps regulate bowel movements and can help prevent constipation.
Blood Sugar Control
The high fiber content in garden peas can also help regulate blood sugar levels. Fiber slows down the absorption of sugar in the bloodstream, which can help prevent spikes in blood sugar levels after meals.
Weight Management
Garden peas are low in calories and high in fiber, which can help with weight management. Eating foods that are high in fiber can help you feel full for longer periods of time, which can help prevent overeating and promote weight loss.
Bone Health
Garden peas are a good source of Vitamin K, which is important for maintaining strong bones. Vitamin K helps regulate calcium absorption in the body, which can help prevent bone loss.
How to Incorporate Garden Peas into Your Diet
Side Dish
Garden peas make a great side dish for any meal. Simply steam or boil them until they are tender, and season with salt and pepper to taste.
Salad
Add garden peas to your favorite salad for an extra dose of nutrition. They pair well with a variety of greens and other vegetables.
Snack
Garden peas make a great snack, especially when raw. Simply rinse them off and eat them as is, or dip them in your favorite hummus or dip.
Soup
Garden peas are a great addition to soups and stews. They add flavor and texture, while also providing important nutrients.
Conclusion
Garden peas are a nutritious vegetable that offer a variety of health benefits. They are a great source of protein, fiber, and vitamins and minerals. By incorporating garden peas into your diet, you can improve your heart health, digestive health, blood sugar control, weight management, and bone health. So next time you’re at the grocery store, don’t forget to pick up some garden peas!