Peas have been a powerful superfood since prehistoric times. The small, green, nutritious bulbs with an elongated covering are among the first plants to be grown in gardens and fields. Peas have exceptional medicinal properties. It is a harmonious food and contains many nutrients that are quantitatively equally distributed throughout the pea. In particular, eating peas is good against the risk of developing diabetes. People who already suffer from diabetes also benefit from putting pea on their menu. NB! This article is written from the personal view of the author and may contain information that is not scientifically substantiated and/or in line with the general view.

Contents:

• Vitamins and minerals in peas
• Phytonutrients
• Good for blood sugar levels
• Preventive against stomach cancer
• Eating tips peas
• Even more eating tips

Vitamins and minerals in peas

There are few vegetables that contain vitamins as equally distributed as the pea. Many vegetables have a vitamin that stands out in quantity. But the pea, which is not actually a vegetable but falls under the legumes, has a balanced composition when it comes to vitamins. It contains relatively the most vitamin K. 300 Grams of peas is enough for the Recommended Daily Allowance of vitamin K. You won’t reach that quickly unless you have to take two cups of pea soup . In addition, there is relatively slightly more vitamin C in the pea. Vitamins A, B1, B2, B3, B6, B11 and E are also found in ample amounts in this small healthy legume. Furthermore, it contains a wide variety of minerals. The green pea contains potassium, phosphorus, zinc, magnesium, copper and iron. The amino acid tryptophan is also contained in the pea.In Indonesian, peas means ercis. The pronunciation is the same. Buncis means beans. There are many Dutch words in the Indonesian language. 

Phytonutrients

Peas contain many phytonutrients with medicinal properties. Not only does it contain vitamins A and E, but also the polyphenol coumestrol, which is a phytoestrogen that imitates the characteristics of estrogen. Coumestrol is a bio- identical hormone that naturally heals women with menopausal symptoms. There are also the polyphenols Pisumsaponin I and II and pisomosides A and B. These polyphenols are almost exclusively found in peas.The pea plant / Source: Rasbak, Wikimedia Commons (CC BY-SA-3.0)

Good for blood sugar levels

One of the most striking aspects of the pea is its high amount of protein and fiber. This ensures that the food is digested very well and evenly. Protein and fiber regulate the speed of carbohydrate digestion. As a result, the pea eater has a more stable blood sugar level. Scientific research has shown that the pea also regulates blood sugar levels better in the long term. All anti-inflammatory and oxidative stress-reducing phytonutrients certainly contribute to the positive properties of peas for type 2 diabetes patients.

Preventive against stomach cancer

Oxidative stress and inflammation are not only bad for the diabetic; they also cause stomach cancer. Because the pea counteracts both, peas are a great preventative against this type of cancer. It therefore fits into a chemotherapy-supporting diet. Oxidative stress is caused by smoking, medication, excessive alcohol consumption, exercising too much, sunbathing for too long, obesity and hypoglycemia. The latter is the medical term for a blood sugar level that is too low.

Eating tips peas

Peas take about the same cooking time as brown rice. You can add 100 grams of peas to the rice. That makes the rice much healthier because you know: variety is the key to healthy eating. You can also mix peas into a mix of lentils, chickpeas and mung beans. Make sure you use dry legumes with approximately the same cooking time. When cooking peas, you can soak them first to shorten the cooking time. This is extra useful if you cook the peas together with other legumes; the cooking time will then be more or less the same for all pre-soaked products.

Even more eating tips

Peas fit perfectly in a tasty mixed vegetable dish together with green beans, carrots, mushrooms, onion, pepper and garlic. You can add parsley, thyme or oregano to pure peas to give it an extra flavor dimension. Cooked peas that you have left over from dinner can be added to a salad or an omelet the next day. It is also delicious to bake them with potatoes for a nutritious potato variation. In winter, pea soup is a traditional dish in the Netherlands. Instead of meat you can also make it with a mix of onion, red pepper and garlic, pre-fried tofu and tempeh. You can also mash boiled peas and mix them with Dutch cheese, after which you fry them up as a cheese-pea burger.