Extraordinary Health 26 | Page 22

Organic

YELLOW PEAS

PEAS ARE ONE OF THE OLDEST FOODS AROUND AND HAVE MANY HEALTH BENEFITS . SO GO AHEAD AND ENJOY THEM — HOT OR COLD !

P

eas ( Pisum sativum ) are one of the world ’ s oldest crops . The gathering of wild , whole peas for use in food dates as far back as 9750 B . C in Southeast Asia . Peas have been consumed in dry form throughout much of early history , but didn ’ t become popular as a fresh food until changes in cultivation techniques in the 16th century .
Split yellow peas belong to the same family as lentils and are highly nutritious — high in both protein and fiber . A half-cup serving of cooked split peas ( cup dry ) provides 110 calories , 10 grams of protein ( 20 % of the daily value ), less than one gram of fat and 12 grams of dietary fiber . That ’ s almost half the daily value of 25 grams of fiber , which most people don ’ t get daily !
Most vegetables are low in protein , so peas make an excellent source of protein for everyone , especially growing children , vegetarians and vegans . Peas provide all the essential amino acids needed for growth and repair of the daily wear and tear of our body tissues — as well as all three branched chain amino acids which are utilized for energy and for muscle building . Peas are a known source of tryptophan , an important amino acid used by the body to make neurotransmitters such as serotonin , which helps regulate appetite and improves mood . Soluble fiber in peas offers numerous health benefits , including delaying the emptying of the stomach contents and enhancing the feeling of “ fullness ” which prevents hunger and aids with weight management . Soluble fiber also helps to reduce blood lipids such as LDL cholesterol . Likewise , soluble fiber helps to stabilize blood sugar levels . The insoluble fiber in peas are gut healthy , traveling through the digestive system intact and increasing stool bulk — helping to prevent constipation and to promote regularity .
By Dawn Thorpe Jarvis , M . S ., R . D ., L . D . N . Garden of Life ® Senior Director of Nutrition Science & Educational Content
In short , legumes such as dried peas can be beneficial in the diet to help balance blood sugar levels , while providing steady , slow-burning energy .
Here ’ s another pea perk : yellow split peas are a source of B vitamins , providing 0.18 milligrams of thiamin ( vitamin B1 ), per half-cup serving ( 12 % Daily Value ) and 64 micrograms of folate ( 6 % DV ). Thiamine , vital for energy metabolism , converts foods you eat into energy for your cells , while supporting proper nervous system function . Folate contributes to heart health , enhances immune system function , prevents birth defects , forms red blood cells and more .
Like beans , split peas are a mineral-dense food , providing about 10 % DV for iron , which is needed for healthy blood , making it a good iron food source for vegetarians . Other minerals in peas , such as phosphorus — along with calcium — are needed for strong , healthy bones and teeth . Split peas are also a good food source for important trace minerals such as molybdenum and manganese , which are involved in important metabolic reactions in the body .
Yellow split peas can be used in a wide variety of ways — wholesome delicious soups , salads , dahls , curries , casseroles and meatless patties . They cook quickly without the need for soaking .