Health Benefits of Dried Peas

Health Benefits of Dried Peas

Craving a healthy snack but do not have anything fresh at home, dried peas are the perfect option for you. Dried peas are fibrous foods that are available the whole year.

A common misconception about peas is that they are a vegetable. Peas belong to the family of lentils or legumes. They are usually distinguished from other lentils because of the different methods of cooking. The peas have a round shape. Dried peas are prepared by growing fresh peas and drying them. The skin of the peas comes out and separates, and they split while drying. Split peas are more comfortable to cook. Dry peas are usually used as an alternative to fresh peas.

When fresh peas are not available, or you are craving more flavorful legumes, dried peas come in handy. They can be easily stored for months; however, fresh beans may rot after two or three days. This makes dried peas ideal for daily use.

Although peas are small in size, they are big in nutrient value. The dried peas are dense in fiber, iron, protein, folate, manganese, phosphorous, vitamin A, C, and pantothenic acid.

In this article, you will learn about history, types, health benefits, tips for buying, and preparation.

 History of Peas

It is considered that the peas were originated from Central Asia and Europe. In the past, people consumed this legume after drying. The small, round peas have been mentioned in the Bible. As more cultivation techniques were introduced, peas became common in China as ‘vegetable’. These were soon introduced in the US. The peas played an essential role in the study of Genetics. Today, the significant producers of peas are Russia, China, and France.

Types of Peas

The most common types of peas include white (chickpeas), yellow peas, which are more preferred in Europe, and green peas. All of them are equally nourishing and have vitamins in it.

Health Benefits

Dried peas are rich in fiber that aids in lowering cholesterol. Also, the high fiber prevents the rapid fluctuation in blood-sugar levels after meals as, thus, helps in managing diabetes. The peas are not just about threads but also have high amounts of essential minerals and practically no fat. Isoflavones present in peas act like weak estrogens in your body. It has been related to lowering the danger of heart diseases and cancers. Vitamin A improves your eye health, and vitamin C enhances your immunity.

1. Dried Peas Are Loaded with Fiber

We all know that legumes and lentils are the leading sources of dietary fiber. The dried peas are also not behind in this regard. The soluble fiber can help to resolve all your digestive issues. The dried beans not only help to cure constipation but also improves digestion, and proves to be helpful for people with diarrhea and irritable bowel syndrome. The fiber is slow digesting and keeps you full in the long run. So, it is best for the people who are trying to lose weight as it helps you to avoid extra snacking.  

2. Give Peas to your Heart

The dietary fiber combines with bile containing cholesterol and moves it out of the body to promote heart health. The excess buildup of bad cholesterol uses up the space for blood flow in the vessels and causes deadly cardiac arrest. A study shows that the daily use of legumes in the diet lowers the risk of death from heart diseases. Also, the generous amount of potassium helps to prevent hypertension. In short, the dried peas are great for heart patients.

3. Balances Blood Sugar

If you have insulin resistance, hypoglycemia, or diabetes, legumes can be lifesavers for you. For people who have diabetes, it is tough to choose proper satisfying meals. When you eat sugars and white processed food, your blood sugar rises rapidly to an insane level. It can be really harmful to a sugar patient. The fiber in peas prevents the sudden elevation of sugar levels. In addition to that, it also reduces the effect of excess sugar already present in your blood.

4. Good for Mental Health

Have you ever heard of it? A healthy mind resides in a healthy body. The legumes are providing a burst of goodness to your body, fulfilling its needs and hence, enhances your mood. In addition to that, beans contain folate, thiamin, pantothenic acid. These chemicals have extraordinary effects on your mental health. They improve the capabilities of your brain. Furthermore, they reduce the symptoms of depression, stress, and anxiety.  

5. Dried Peas May Help with Sulfite Intolerance

Dried peas are an excellent source of the trace mineral, molybdenum, which is responsible for detoxifying sulfites. Sulfites are commonly added to prepared foods as preservatives. Persons who are intolerant to sulfites may experience rapid heartbeat, headache, or disorientation if sulfites are consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of cooked dried peas provides an ample amount of molybdenum to detoxify the sulfites.  

6. Stronger Bones, Stronger you

The vitamin K present in peas strengthens your bones. They enhance the accumulation of calcium and thus, keeping you healthy and saving you from osteoporosis. The protein makes up the muscles in your body. That is the reason that bodybuilders use pea protein powder to generate abs after a workout.

Tips for Buying

The dried peas are readily available in the market as pre-packed as well as self-service containers. Before buying, you must make sure that the packaging is not broken and the bins are fully covered. Observe the appearance of the peas to check that free from dust. The dried peas are available as both whole and split, and you can buy it as your requirement. Dried peas can be for several months in an airtight container. Make sure to keep them in a cool, dry, and dark place. You can also keep them in your refrigerator.

How to Prepare Dried Peas?

Wash the peas thoroughly before cooking. The whole peas are usually soaked overnight before preparation because they are hard and take a long time to cook; however, the split peas do not require the extra step. You can easily prepare them by simmering in boiling water. You can also cook them in in pressure cooker as the whole peans may take forever to cook.  

Ways of Enjoying Peas

Peas are versatile and can be included in your diet easily.

Make Salads

Everyone is a salads person when it comes to grabbing a quick, nourishing meal. Salads are all about your likes and flavors. You can easily add boiled peas along with your favorite veggies and dressing to your salads. The peas will enhance the protein and fiber content of your salad and provides the best option for vegans!

Make Lentil Soups

The soup is another way to enjoy the deliciousness of the dried peas. Also, the famous Indian dish ‘dahl’ serves as a perfect meal while satisfying your spice cravings.

Make Hummus

This Arabic dish has widely become famous in the whole world because of its unique taste and health benefits. Hummus is usually made from chickpeas; however, you can also make them from any dried peas. You can use hummus as a delicious dip or eat it with a spoon!

Add Peas to Rice

You can add a side of peas to your rice or, you can mix them in your noodles and rice to add nutrition and fiber.

The Recommended Use of Dried Peas

There is no fixed amount of peas to be used. The use of 100mg serving daily is considered the most optimum amount. Also, try adding more veggies to your meal to meet all your body needs.

Side Effects of Dried Peas

The dried peas are mostly considered healthy and harmless. However, you must make sure that you are not allergic. The people who are sensitive to legumes, lentils, or nuts may also be allergic to dry peas. Also, certain people may face bloating and gas after the overuse of dry peas. In addition to that, some studies show that the peas contain some anti-nutrients that can kill the already present iron in your body; however, most of them are destroyed during cooking. So, make sure to cook them thoroughly. Do not forget to consult your doctor before adding anything to your diet. Also, overeating is not recommended.

Final Word

Dry or fresh, peas are wonderful food when it’s come to nutrition. Its high fiber content makes it an ideal meal for those who are looking for low fat, high protein, and a higher fiber diet. The peas are loaded with all the nutrients. The dry peas go straight to your heart, helps you with cholesterol and sugar. It is not just it; the chemicals found in the peas are also known to have anti-cancer properties. Do not have anything new at home? Do you not find time to buy fresh things every day? Dry peas are for you. They can be easily stored at home. If you have certain conditions or allergies, consult your doctor before using peas in your diet.

References

https://pubmed.ncbi.nlm.nih.gov/22916813/

https://nutritionfacts.org/topics/split-peas/

https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Dried_Pea.pdf

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56