Rich in fiber and protein, peas are a panacea for our body
The 5 legumes anti-cholesterol and diabetes
The importance of a healthy and balanced diet for our well-being has been established for many years. And a complete diet cannot lack legumes: among these, peas are essential for our health, as they are rich in nutrients with proven beneficial effects for the body.
Despite being low in calories – we are talking about just 81 calories in a 100 gram serving – peas are high in protein. As they are considered one of the main sources of vegetable proteins, they are particularly recommended in diets without food of animal origin. However, it is worth remembering that legumes in general do not provide all the essential amino acids for the proper functioning of our body, so it is good to combine their consumption with an additional source of protein.
Peas can help keep weight and the sense of hunger under control: proteins are in fact responsible for particular processes that promote weight loss. As demonstrated by a systematic review published in the American Journal of Clinical Nutrition, these nutrients increase the sense of satiety, stimulate thermogenesis and allow the increase of lean mass, at the expense of fat mass.
Being also rich in fiber, peas promote digestion and the proper functioning of intestinal transit. Furthermore, the combination of fibers and proteins guarantees these legumes a protective action against the heart and certain diseases. In particular, peas help reduce the absorption of sugars, since they are a food with a low glycemic index. This function is essential for those at risk of developing type 2 diabetes (but also for those who already suffer from it, of course).
As for their protective effect on the heart, as demonstrated by a study published in the British Journal of Nutrition, peas help to keep blood cholesterol levels under control, thus reducing the risk of onset of diseases such as stroke and heart attack. . The presence of minerals such as magnesium and potassium also prevents hypertension, another important risk factor for heart disease.
Legumes in general are rich in antioxidants, substances that play a fundamental role in the fight against free radicals and against cellular aging. Those contained in peas counteract inflammation and, for this reason, reduce the risk of developing cancer. Their antitumor activity is also carried out by saponins, which, as shown by a review published in Nutrition and Cancer, prevent various types of cancer and inhibit their growth.
Finally, peas have an excellent content of B vitamins, important for the proper functioning of the nervous system and metabolism, and vitamin A, essential for skin health. Being very rich in mineral salts such as calcium and phosphorus, they also help protect bones and teeth.
However, peas also contain antinutrients: the latter hinder digestion and reduce the absorption of some important nutrients. For this reason, it is advisable not to consume an excessive amount of these legumes, preferring a careful preparation that includes soaking and cooking the food completely. Among other contraindications, peas can also cause abdominal bloating. If you have any doubts about their consumption, do not hesitate to contact your doctor for all the necessary information.