Last Updated on May 14, 2023 by Shabnam Sengupta
Dried green peas are a type of legume commonly used in many cuisines around the world. They are a good source of plant-based protein, dietary fibre, vitamins, and minerals. Dried green peas are a versatile ingredient that can be used in a variety of dishes, such as soups, stews, salads, and side dishes. They are also a popular snack food, especially when roasted or seasoned. In addition to their culinary uses, dried green peas have been associated with several health benefits, including improved digestion, lower cholesterol levels, and better blood sugar control. In this article, we will explore the potential health benefits of dried green peas.
Health benefits of dried green peas
May help reduce blood sugar levels
Peas, due to their high fibre content, can help reduce the body’s glucose response after a meal, which can be beneficial for managing type 2 diabetes. A study showed that foods made with whole pea flour reduced post-meal glucose responses. Another study found that both whole pea flour and fractionated pea flour reduced insulin resistance, which is associated with diabetes. Pea flour and pea starch were also found to be beneficial in reducing glucose response. Bread containing pea hull fibre was also found to lower glucose response, but it also contained higher protein.
May help maintain cardiovascular health
Diets that are high in fibre have been found to have positive effects on cardiovascular health by lowering blood pressure, improving serum lipid levels, and reducing inflammation. A study investigated the effects of pea cell wall fibre on cardiovascular health and found that a diet high in pea fibre showed a trend towards lower post-meal triglyceride responses compared to a low-fibre diet, but no changes were seen in fasting lipid concentrations.
May help lose weight
Studies have investigated the effects of hypoenergetic diets that include various legumes on weight control, but there has been limited research specifically on the impact of pea intake on weight management. However, study showed that bread enriched with pea fibre increased satiety compared to regular bread. More research is needed to understand how peas specifically may affect weight management, with measures such as body weight, BMI, or waist circumference as primary endpoints.
May have antioxidant properties
Phenolic compounds are natural antioxidants that may have protective effects against diseases like cancer and inflammation-related illnesses. A study confirmed the presence of phenolic compounds in the seed coat and cotyledon of peas. Another study compared the antioxidant activity and phenolic composition of white and coloured peas and found that coloured varieties had higher concentrations of phenolic acids and condensed tannins, which are known to have high antioxidant activity. The antioxidant activity was measured using a liposome system, and the coloured seed coat extract showed significantly higher activity than the white coat extract.
May help maintain gut microbial diversity
Research has been conducted to investigate the effects of peas and pea fractions on gastrointestinal function and symptoms. Studies have shown that consuming pea hull fibre can increase bowel movement frequency in both long-term care facility residents and children with constipation. Another study comparing yellow pea flour and pea starch found that pea starch was more tolerable and caused less flatulence than pea flour. While peas contain potential prebiotic oligosaccharides, resistant starch, and fermentable fibre, limited research has been done on the impact of their consumption on gastrointestinal microbiota and related health outcomes. Pea proteins undergo glycosylation during storage and processing due to their high lysine concentration. Another study has predicted that glycosylated pea proteins could increase autochthonic bacteria’s activity and production of SCFA, indicating their potential to improve intestinal microbiota homeostasis. Further research is needed to explore the potential impacts of consuming peas and pea fractions on gastrointestinal microbiota and overall wellness.
Conclusion
Dried green peas are a nutritious and versatile food that can offer numerous health benefits. They are a good source of plant-based protein, fiber, and various vitamins and minerals. Research has shown that consuming dried green peas can help manage blood sugar levels, lower cholesterol, and promote weight loss. They also have the potential to improve gut health by promoting the growth of beneficial gut bacteria. Furthermore, incorporating dried green peas into your diet can be an eco-friendly choice as they have a lower carbon footprint compared to animal-based protein sources. Whether you enjoy them in soups, stews, salads, or as a snack, dried green peas are a tasty and beneficial addition to any meal plan.
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