Today is the Spring Equinox. This kind of beans is high in protein and potassium, perfect for eating in spring!

When you think of green beans, what do you think of? Some people will definitely think of "pea shooters"! In this article, we are going to talk about peas, which can not only "fight zombies", but also play a leading role in the kitchen.

The peas in spring are considered the best of all beans, with a emerald green color and full of vitality. Cooked peas are sweet, soft and fragrant, and it is hard not to love them!

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What nutrients do peas have?

Peas originated in western Asia, the Mediterranean region and Ethiopia, with Iran and Turkmenistan being their secondary centers of origin. They are one of the world's important cultivated crops. my country is the world's second largest pea producer after Canada.

In terms of nutrition, peas can be used as both vegetables and meals. The carbohydrate content of fresh peas with pods is not low among vegetables, at 21.2g/100g, and the calorie content is 111kcal/100g; the carbohydrate content of boiled peas is 19.2g/100g, and the calorie content is 107kcal/100g. The carbohydrate content and calorie content of both are higher than potatoes. You should know that potatoes, as a potato, are usually recommended to be treated as a staple food. In comparison, peas can completely replace part of the staple food.

In addition, peas are rich in nutrients such as protein, dietary fiber, carotene, mineral potassium, folic acid, etc.

Photo: Fresh peas with pods photographed by the author

1. Protein

The protein content of peas is among the best among vegetables. The protein content of boiled peas is as high as 8.9g/100g, which is nearly 4 times that of the beans we usually eat. The protein content of fresh peas is 7.4g/100g. In addition, pea protein has a good amino acid composition ratio and high digestibility. The lysine content is as high as 7.2%, which is higher than that of broad beans and lentils.

Lysine is one of the basic components of protein and is also the main component of the human liver and gallbladder. It not only promotes fat metabolism and maintains the normal operation of various body functions, but also promotes the development of the human brain. If it is lacking, symptoms such as fatigue, weakness, nausea, dizziness, and loss of appetite may occur. Severe deficiency can also lead to growth retardation.

2. Dietary fiber

Peas also have a good dietary fiber content. Data from the Chinese Food Composition Table show that the insoluble dietary fiber content of boiled peas is 2.4g/100g, and that of fresh peas with pods is 3g/100g; data from the U.S. Department of Agriculture's nutrient database show that the total dietary fiber content of raw peas is 5.7g/100g.

3. Vitamin B1

Peas are rich in vitamin B1. The vitamin B1 content of fresh peas with pods is 0.43mg/100g. This nutrient is closely related to the nervous system. If it is lacking, it may make people depressed, depressed, and slow in thinking; severe deficiency can lead to multiple neuritis. Eating 100 grams of peas can meet 36% of the daily vitamin B1 requirement of an average woman, which is quite good.

4. Folic Acid

Fresh peas are relatively rich in folic acid, which can reach 82.6 micrograms per 100 grams.

5. Carotene

Fresh peas with pods contain a certain amount of carotene, which is 220 micrograms per 100 grams. Although it is not as high as carrots, it is higher than green beans, string beans, cowpeas, etc. This ingredient is beneficial to eye health.

6. Mineral Potassium

The potassium content of fresh peas with pods is as high as 332mg/100g, which is higher than most common vegetables. Eating 100 grams of fresh peas with pods can meet 17% of the recommended daily potassium intake of the general population.

Photo: 50 grams of fresh peas (about 15 peas in pods) Photo by the author

As for the way to eat peas, there are so many ways. They can be used for cooking, such as peas fried with shrimp, stir-fried peas, peas fried with eggs, peas fried with lean meat, etc. They can also be steamed directly or made into pea rice. Peas are rich in lysine, which is lacking in rice. Eating them together can also complement the amino acids and improve the absorption and utilization rate of protein.

A handful of peas a day has many benefits

There is a saying among the people: "Eat three grams of peas every day, and you won't need to take medicine for years." Although it is a bit exaggerated, eating beans every day is indeed a good eating habit. If you eat a handful of peas every day, what benefits will it bring to your body?

1. Protect cardiovascular system

Peas are rich in the mineral potassium, folic acid, and dietary fiber, all of which are beneficial to cardiovascular health.

Sufficient potassium intake in the diet helps stabilize blood pressure; folic acid supplementation can prevent homocystinemia, which is a risk factor for cardiovascular disease; the rich dietary fiber in peas can reduce blood cholesterol levels by reducing the body's reabsorption of bile acids. And some studies have mentioned that pea protein can not only enhance the body's immunity, but also improve cardiovascular disease, increase satiety and lower blood lipids.

2. Stabilize blood sugar

The rich protein and dietary fiber in peas can help delay the rise in blood sugar after meals. Eating them with rice can avoid a surge in blood sugar after meals.

In addition, pea starch has a high content of amylose, a small diameter of starch particles, and contains 39.2% slowly digestible starch and 7.07% resistant starch, so blood sugar rises relatively slowly after eating peas. In vitro studies have also found that the digestibility of pea starch is lower than that of corn starch and rice starch, and the increase in glucose caused by it is relatively slow.

3. Relieve Constipation

Peas are rich in soluble dietary fiber and insoluble dietary fiber, with soluble dietary fiber content of 50.93% and insoluble dietary fiber content of 45.14%. They can increase the water content of stool, make stool larger, and promote gastrointestinal motility, which is very helpful in preventing constipation and improving intestinal health. If you are often constipated, you might as well try adding some peas to your diet.

4. Prevent hyperuricemia

Although the purine content of peas is not low, at 86 mg/100 g, it is negatively correlated with blood uric acid levels and hyperuricemia.

A study included 6329 elderly subjects and collected information on non-soy legume consumption and serum uric acid levels. This analysis was conducted within the framework of the PREDIMED study, and the researchers assessed the prevalence of hyperuricemia based on the completion of each of the 14 items in the Mediterranean diet adherence questionnaire. The results showed that those who completed 3 or more servings of non-soy legumes per week were less likely to have hyperuricemia than those who did not reach this intake.

That is to say, the higher the intake level of non-soy legumes (lentils, peas, etc.), the lower the serum uric acid level and the prevalence of hyperuricemia.

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There are some tips for preserving peas

If peas are not properly stored after being picked, not only will the nutrients be lost and easily deteriorate, but the pods will also turn yellow, wrinkled, and lignified, and the texture and taste will deteriorate. They will also be easily infected by microorganisms and develop brown spot disease.

If you buy a small amount of peas and only need to store them for a short time, you can put them directly in the refrigerator. They can be kept for 3 to 5 days and eaten as soon as possible. If you buy a lot, you need to freeze them and eat them within 8 months. However, there are some things to pay attention to when freezing peas. You can't put them in a fresh-keeping bag and freeze them directly!

A study compared two ways of processing frozen peas. The first was to wash the peas and put them in a fresh-keeping bag. The second was to wash the peas and blanch them in 85℃ hot water for 10 seconds, take them out immediately after blanching, put them in an ice water bath for 2-3 minutes to cool, drain the water and put them in a fresh-keeping bag. Both parts of the peas were placed in a refrigerator at -18℃ and frozen for 56 days.

The results showed that, in comparison, blanching and freezing treatments can better maintain the quality of peas, and the changes in nutritional components are also slower. This is because blanching treatment inactivates the activity of peroxidase (POD) and polyphenol oxidase (PPO), and also slows down the rate of increase in malondialdehyde. POD and PPO are the main enzymes that cause browning of fruits and vegetables, and increased malondialdehyde content will promote fruit aging.

Spring peas are fresh and tender, and their green appearance adds a touch of spring to the table! Now that they are in season, it is a good idea to have a handful every day!

References

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2] Sun Longqing, Li Li, Han Xuesong, Chen Hongwei, Liu Liangjun, Liu Changyan. Research progress on nutritional value and development and utilization of peas[J]. Hubei Agricultural Sciences, 2022, 61(23): 111-116172

[3]https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

[4] Wang Zhiqian, Li Yan, Qian Haifeng, Wang Li. Effects of pea components on blood glucose[J]. Journal of Chinese Institute of Food Science and Technology, 2023, 23(9): 430-438

[5] Liu Xiaohe, Ma Siyu, He Guiwen, Han Mingsheng, Yang Yajin, Guo Aiwei. Comparison of chemical composition and physicochemical properties of pea dietary fiber and inulin[J]. Food Industry, 2021, 42(9): 158-163

[6]Becerra-Tomás, Nerea et al. "Cross-sectional association between non-soy legume consumption, serum uric acid and hyperuricemia: the PREDIMED-Plus study." European journal of nutrition vol. 59,5 (2020): 2195-2206. doi:10.1007/s00394-019-02070-w

[7]https://www.foodsafety.gov/keep-food-safe/foodkeeper-app

[8] Lu Xichun. Study on the quality changes of peas during blanching and freezing[J]. Agricultural Science and Technology and Equipment, 2018(4):45-47

Author: Xue Qingxin, registered nutritionist

Reviewer: Ruan Guangfeng, Director of Science and Technology Department, Kexin Food and Nutrition Information Exchange Center