If you have trouble avoiding snack foods at night or during the day then it’s time you tried dried peas. Sure, it sounds gross but the carbs from the peas seem to hit the spot! They are usually lightly salted and in some cases baked. They also provide your body with vegetable protein. Since this is not from an animal source, it’s easier for your body to digest and it takes less energy and time to break down. If you can find them, use them at that time of day when you would usually reach for something bad.
|Split peas, cooked
|dietary fiber||16.27 g||65.1||5.1||very good|
|tryptophan||0.18 g||56.3||4.4||very good|
|vitamin B1 (thiamin)||0.37 mg||24.7||1.9||good|
Dried Peas are Packed with Fiber
Check a chart of the fiber content in foods and you’ll see legumes leading the pack. Dried peas, like other legumes, are rich in soluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas provides 65.1% of the daily value for fiber.
Dried Peas Provide Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like dried peas can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol) by 12.5%.
Take Dried Peas to Heart
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with an 82% reduction in risk!
In addition to their stellar fiber content, dried peas also feature other heart healthy nutrients. They are a good source of potassium, which may decrease the growth and development of blood vessel plaques and is also good for lowering high blood pressure. A cup of cooked peas will supply you with 20.3% of your daily need for potassium (source).
This makes you look at peas in a whole new way! This healthy snack can really change your body in many ways; inside and out. Who would have thought that the vegetable you used to avoid at family dinners could help you lose weight in your later years.
(CES, PES, CPT, BS)