Shelled peas It hides extraordinary nutritional potential. It is small grains that are a real treasury of fiber and vitamins, especially those from group B, which support the nervous system. According to USDA data, Cooked shelled peas contains about 8-9 g of protein and about 8 g of fiber per 100 g. That is why it is considered a low -calorie product, and at the same time extremely filling. But that’s not all its advantages. In addition to B vitamins, Gole also provides vitamin K, necessary for proper blood clottingand minerals, i.e. potassium, magnesium, phosphorus and ironthat have a positive effect on the functioning of the heart.
It is also characterized by low glycemic index (IG) – in cooked form it is on average about 32, although it can range from 22 to 45 depending on the method of preparation. Thus, the consumption of shelled pea causes gradual release of glucose into the blood, which is especially important for people with type 2 diabetes or those who want to control blood sugar levels. In addition, the high share of fiber means that regular consumption of shell peas helps keep the feeling of satiety for longer and contributes to the reduction of calories consumed in subsequent meals.
Palled peas are not only an excellent source of protein and fiberbut also a product that can have a beneficial effect on heart health and lowering blood pressure. Research, among which it is worth mentioning reports of scientists from the University of Copenhagen (“Food & Nutrition Research”, 2016) indicate that meals based on vegetable protein, originating, among others from peas, significantly increase the feeling of satiety. In one such research, participants were given plant meals, and the effect was so noticeable that they consumed by an average of 12 percent. Less calories during the next meal than after eating animal protein dishes.
It is also worth knowing that the shelled peas contains proteins, which, according to the publication in the “Journal of Agricultural and Food Chemistry”, show lower pressure. The authors of the study convinced that Protein hydroisals obtained from peas can delay or prevent incorrect changes in kidney functionoften associated with high blood pressure. Although this effect is clearer in the case of processed forms of pea protein, regularly consumption of legumes in the diet brings benefits for the cardiovascular system.
However, not everyone should uncritically reach for shelled peas. People suffering from gastrointestinal diseases, e.g. reflux or stomach ulcers, should be careful because contained in peas oligosaccharides can cause flatulence and discomfort. People with thyroid disorders, both hyperthyroidism and hypothyroidism, should also consult a doctor before introducing larger amounts of this product into the diet. The shelled peas work best as part of a balanced menu, in which diverse food supports the body dominates.
Grochówka is a traditional soup that not only recalls childhood memories, but also offers a lot of health benefits. To prepare a good pea soupjust soak the shelled peas for about 6-8 hours (although the shelled pea requires shorter soaking than all peas) and cook for about 30-40 minutes, until it begins to fall under pressure from the fork. You can add carrots, parsley, celery and favorite spices to the soup, e.g. marjoram or cumin, which will not only enrich the taste, but also help with digestion.
If you are looking for modern alternatives for traditional sandwich, Try to mix cooked peas with the addition of olive oil, lemon juice, a bit of garlic and favorite herbs. Such a paste is ideal as a dip for fresh vegetables or as an addition to whole -grain bread.
Palled peas can also be added to saladto increase the content of protein and fiber, or use it as stew. Its delicate, slightly nutty taste goes well with various vegetables. You can also use cooked peas as a base for vegetable chops. Combine it with cooked millet, additives such as onions, garlic and fresh herbsand then form the cutlets that you can bake or fry in a small amount of olive oil. This is a great way to get a full protein that will satisfy both vegetarians and traditional gourmets.
Sources: Teragota.pl, Pubmed
