Benefits of Peas And Its Side Effects

Peas are a highly nutritious food packed with fiber, protein, vitamins, minerals, and antioxidants that provide numerous health benefits. Here are the key health benefits of eating peas.

Benefits of Peas

Digestive Health

• Peas are high in fiber, which helps move food through the gut for easier digestion.

• The fiber in peas promotes the growth of good bacteria in the intestines, lessening the risk of gastrointestinal issues.

Heart Health

• Peas contain heart-healthy nutrients like fiber, magnesium, potassium, and omega-3 and omega-6 fatty acids.

• A review of 26 studies found that people with the highest intake of legumes like peas were 10% less likely to develop coronary heart disease.

Blood Sugar Regulation

• Peas have a low glycemic index, so blood sugar won't rise quickly after eating them.

• The fiber and protein in peas slow the breakdown of carbohydrates and help control blood sugar.

Immune System Support

• Peas are packed with antioxidants like vitamins C and E, zinc, catechin, and epicatechin that strengthen the immune system.

• Anti-inflammatory nutrients in peas like vitamins A and B may lower the risk of inflammatory conditions.

Eye Health

• Peas contain the antioxidants lutein and zeaxanthin, which protect against cataracts and age-related macular degeneration.

• Vitamin A in peas also promotes healthy vision.

Weight Management

• Peas are low in calories and high in fiber and protein, which can make you feel fuller for longer.

• The fiber in peas increases satiety duration and helps manage weight by reducing overall calorie intake.

Cancer Prevention

• Peas contain antioxidants and phytochemicals like coumestrol that may reduce cancer risk.

• A study found that daily intake of peas lowered stomach cancer risk by 50%.

Peas Side Effects

The side effects of eating green peas, especially in excessive amounts, can include bloating, decreased absorption of iron, calcium, and zinc due to phytic acid content, potential impact on kidney function from high protein intake, increased uric acid levels leading to joint pain, and the presence of lectin and phytic acid that may cause gastrointestinal issues like gas and flatulence. To mitigate these side effects, it is recommended to reduce portion sizes, avoid consuming green peas daily, and consider soaking, fermenting, or sprouting the peas before cooking to reduce lectin content. While green peas offer numerous health benefits, it is essential to consume them in moderation to avoid potential adverse effects on health.