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9 Magnificent Green Peas Benefits, Matar
Last Updated : Feb 13,2020
Green peas or matar have a dynamic delicious flavor, superb texture and are power packed with health-promoting nutrients. They are incredible source of nutrients like Vitamin K, Vitamin C, Phosphorus, B-complex vitamins and magnesium. Pulses or legumes like Green peas are also referred to as poor man’s meat as they are a good source of proteins.
Vegetarians should try and include pulses and legumes to increase their protein intake. Pulses lack the amino acid methionine and care should be taken to use a combination of cereals and pulses to make it a good quality protein meal.
1. Green Peas benefits for Weight loss
If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3).
2. Bone Health
Green Peas are rich in Vitamin K which aids in bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K sets in to heal the injury. Vitamin K prevents the loss of bone density and therefore prevents the onset of Osteoporosis (4).
Green peas are also rich in bone enhancing mineral Phosphorus which helps in building bones (5).
3. Vegetarian Protein
Peas are a very good source of vegetarian protein. Nowadays many companies have started making pea protein powders, these are good for vegetarians and vegans. But people who consume dairy or non veg products can obtain high quality protein from whey powder or other dairy and non-vegetarian sources.
4. Loaded with Energy Boosting Nutrients
Green peas contains many nutrients like Phosphorus, Thiamine, Niacin, Magnesium, and Vitamin B6 that are involved in the energy metabolism. They help to release energy from macronutrients – Carbohydrates, Proteins and Fats.
5. Constipation relief
Insoluble Fibre is abundantly present in Green peas which aids in easy expulsion of stools from the gut. This excellent source of fibre absorbs water from the gut which makes the fecal matter heavy and thereby throws waste matter out of the body. A study stated that Dietary fiber is as effective as lactulose in improving stool frequency, stool consistency and treatment success (6).
Good fibre loaded recipes are Bajra Whole Moong and Green Pea Khichdi and Oats Mutter
6. Green Peas benefit for Diabetes Control
Green peas have a Glycemic Index rank of 22 which is low. GI indicates of how quickly the carbohydrates will raise the blood glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics as they affect the blood sugar control levels. Data suggest that high fibre diets have hypoglycemic effects and may lead to marked changes in diabetic control (7). Matarsutir Kochuri is a great snack recipe as it is baked and low in fat suitable for diabetics.
7. Reduces Cholesterol Levels
Legumes like green peas, cow peas, mung, chick peas and kidney beans have shown a hypo-cholesterolemic (cholesterol lowering) effect mainly due to the presence of the amount of dietary fibre in them (8). Green Pea Parathas and Pyazwale Mutter are good cholesterol free recipes for those who are on low cholesterol diet.
8. Antioxidants
Green peas contain a variety of phytochemicals like coumestrol which may have antioxidant activity (9). They contain high amounts of Vitamin C which also functions as a potent antioxidant. Antioxidants are substances which deactivate the free radicals, thus preventing many dangerous diseases like stroke, cardiovascular diseases and cancers.
9. Cancer
Peas also contain a high amount of a polyphenol known as coumestrol, which has been proven to decrease the risk of developing cancer especially colon cancer (10) (11).
Nutrition Information for Green Peas, Matar
Nutritional Information for 1 Cup Green Peas, Matar
One Cup of Green Peas, Matar is 140 grams.
RDA stands for Recommended Daily Allowance.
130 Calories
10.22 grams of Protein
22.26 grams of Carbs
0.14 grams of Fat
61.90 mcg of Vitamin K = 51.58% of RDA (about 120 mcg)
See full nutritional details of green peasin Green Peasglossary click here.
Green Peas Benefits for All
Green Peas are rich in vitamins and minerals, fiber and protein. Green Peas is a versatile ingredient that can be transformed into an array of dishes ranging from appetizers to main course. Make soups from green peas like Green Peas and Mint Soup and Green Peas Carrot and Cauliflower Soup and your diet fibre rich.
For glowing skin and healthy eyes, make Vitamin A and Vitamin C recipes like Spinach and Green Pea Rice and Hariyali Mutter. Try making our recipe for Green Peas Paratha in lunch or dinner to top up your fiber and phosphorus levels. You can make low fat snacks using peas like Quick Green Pea Snack which are quick, easy and yummy too. Prepare Mutter Chaat as a healthy snack for the evening.
Enjoy eating green peas and try our other green pea recipes from our website.
Happy Cooking!!!
9 magnificent benefits of green peas matar
FAQs
Consuming too many green peas can also cause your body to lose calcium and build up too much uric acid, further causing the problem of gout. Gout is a painful condition where uric acid builds up in the joints. Although having some uric acid in your blood is natural, having excessive amounts is harmful to your health.
What are the benefits of eating green peas? ›
Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Are frozen green peas good for you? ›
Springtime is fresh pea season. But the good news is that frozen peas allow you to get the health benefits of peas year-round, because they are frozen at their peak—helping to preserve their nutrients. Frozen peas are packed with all the protein, fiber, and other nutrients found in fresh ones.
How to eat green peas for weight loss? ›
So, the next time you feel like gorging on noodles and pasta, add a generous amount of peas to your meal. It will not only keep you feeling full for a long time, but it will also ensure that you consume fewer calories. What makes peas ideal for weight loss is that they are extremely low in the fat content.
Are peas healthier cooked or raw? ›
Steaming peas, or eating them raw, may be the best way to retain their nutritional benefits. People can eat garden peas raw straight from the pod or lightly steam or boil them before eating. Other varieties, such as black-eyed peas, cannot be eaten raw.
What are the side effects of eating raw green peas? ›
Having excessive amounts of green peas can lead to bloating of the stomach in some people. Kaul brought a study by the Harvard School of Public Health to our notice, according to which raw green peas have some anti nutrients like lectin and phytic that may cause bloating accompanied by gas and flatulence.
How many peas should you eat a day? ›
Here are a few methods you can use to help prevent adverse effects from antinutrients: Keep portion sizes reasonable: About 1/3 cup (53 grams) to 1/2 cup (80 grams) of green peas at a time is enough for most people. They are more likely to cause problems when consumed in high amounts.
Which peas are the healthiest? ›
Snow and Snap Pea Nutrition
Sugar snap peas and snow peas share identical nutritional profiles and are less starchy than a typical shelled pea. Due to their vitamin C, vitamin K, and fiber content, they both offer various health benefits, including: reduced heart disease risk. improved blood pressure control.
Are peas healthier than carrots? ›
Detailed nutrition comparison for carrots vs peas. Carrot is an excellent source of Vitamin A. Pea has more thiamin, riboflavin, niacin and folate, however, carrot contains more pantothenic acid. Both carrots and peas are high in dietary fiber and potassium.
What is the healthiest frozen vegetable to eat? ›
The Healthy, High-Fiber, Nutrient-Dense Food Every RD Keeps in Their Freezer
- Riced cauliflower. “Frozen riced cauliflower is something I add when I'm making something with rice for more nutrition. ...
- Frozen spinach. ...
- Frozen green beans. ...
- Frozen broccoli. ...
- Frozen bell peppers. ...
- Frozen vegetable medleys.
Conclusion. Canned peas are not necessarily bad, especially when there are no frozen or fresh ones. They make great side dishes and still retain a few of their nutrients. Frozen peas are much healthier but fresh ones are the best.
What is the healthiest vegetable? ›
Here are 14 of the most nutrient-dense veggies available.
- Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. ...
- Carrots. Carrots are packed with vitamin A, delivering 119% of the DV in just 1 cup (128 g) . ...
- Broccoli. ...
- Garlic. ...
- Brussels sprouts. ...
- Kale. ...
- Green peas. ...
- Swiss chard.
Peas are extremely rich in biotin, a B vitamin which dermatologists recommend as a must for hair growth, aiding in energy production and preventing hair loss to promote the production of keratin and follicle growth.
What is the best way to eat green peas? ›
The Best Ways to Cook Peas
Peas can be steamed, boiled, or simply stirred into a hot dish as it is being cooked, like risotto or pasta. The heat of the dish will quickly cook peas.
Are peas good for losing belly fat? ›
Whether you choose green peas or split peas, both are great weight loss foods as they are high in vitamins, minerals, and fiber.
Is green peas junk food? ›
Peas are a highly nutritious food. A single serving of peas contains protein, fiber, antioxidants, vitamins, and minerals. Incorporating more peas into your diet could improve digestion, weight management, heart health, blood sugar regulation, and eye health.
Do green peas increase blood sugar? ›
Yes, peas are considered low glycemic due to their high fiber and protein content, which slows down the absorption of glucose into the bloodstream. This makes them a good option for people with diabetes or those looking to manage their blood sugar levels.
How many peas can I eat in a day? ›
A 1/2 cup serving of green peas is a standard measure for consumption. This serving size provides a substantial amount of nutrients, contributing to one's overall daily vegetable intake. For general health, adults should aim to include a variety of vegetables in their diet, amounting to at least five servings per day.
Do green peas build muscle? ›
Peas are an underrated source of muscle building protein and muscle fuelling starch. With 14 grams of carbs and 5 grams of protein per 100 grams, the impressive protein and carb combo sets the perfect muscle gain environment post workout.
