That renaissance has come about in part because the plant-based food industry has discovered that pea protein can be a key ingredient<\/a> in highly convincing vegan meat and dairy alternatives<\/a>. The pea protein market itself may expand by 42% this year, reaching a worth of almost a billion dollars. The evidence is clear that people are finally heeding the words of John Lennon by giving peas a chance. (Ok, maybe he sang it a little differently.) So what\u2019s the deal with peas? Are they good for you? And is pea protein healthy?<\/p>\n Peas, also known as Pisum sativum<\/i><\/a>, are part of the legume family, which also includes beans and lentils. If you\u2019ve ever had the opportunity to pick peas from an annual pea plant, you know that they\u2019re actually seeds wrapped in pea pods. Like green beans, eating peas as a vegetable \u2014 typically served as a side dish \u2014 is common. They\u2019re one of the oldest domesticated crops, and an important crop worldwide.<\/p>\n The pea species originated in Southwestern Asia, in what is now Afghanistan, India, and Pakistan, before it spread to subtropical and tropical regions around the world. Now, pea plants<\/a> can grow almost anywhere. They tend to thrive in temperatures between 55-65\u00b0F, and no hotter than 85\u00b0F.<\/p>\n There are only a few main types of pea plants that you may have had the pleasure of trying.<\/p>\n Also called garden peas or English peas, sweet peas have inedible pods that contain the peas themselves. Popular varieties include Green Arrow and Wando peas. Those bags in the frozen veggie aisle at the supermarket contain the sweet pea variety.<\/p>\n The baby in the Popeye cartoon (whose actual name was<\/a> Scooner Seawell Georgia Washenting Christiffer Columbia Daniel Boom) was nicknamed Swee\u2019Pea as a term of endearment, proving that spinach<\/a> wasn\u2019t the only veggie on the feisty sailor\u2019s mind.<\/p>\n These are technically from the same plant as sweet peas, but they\u2019re grown to maturity and dried to make split peas. Field peas<\/a> are used more like lentils, as in a hearty and delicious split pea soup. Many food companies also use them to make pea protein products, like protein powders and pea milk.<\/p>\n This type of pea produces edible, flat, and relatively stringless pods with smaller peas inside. Common varieties of snow peas include Mammoth Melting Sugar, Avalanche, and Snowbird.<\/p>\n Snow peas are more common in Asian cooking. I enjoy adding them whole to stir-fries with organic tempeh and other veggies like broccoli and bell peppers.<\/p>\n These are great snacking peas. They produce large peas encased in a thick pod that you can also eat. Snap peas are crispy and often sold in snack bags and sometimes used in Asian cooking as well. Common varieties are Sugar Ann, Sugar Snap, and Cascadia.<\/p>\n Peas contain loads of nutrition<\/a>. They\u2019re high in protein and fiber, providing eight grams<\/a> of each in a one-cup serving. They also offer a well-balanced amino acid profile. While there are fewer sources of the amino acid lysine on a plant-based diet, peas are an excellent source of it.<\/strong><\/p>\n They\u2019re also high in an array of micronutrients. For example, peas are rich in copper, manganese, and phosphorus, as well as in B vitamins and in vitamins A, K1, and C. In fact, a single one-cup serving of peas provides 97%<\/a> of your daily value for vitamin C.<\/p>\n Plus, you\u2019ll find some potent phytochemicals<\/a> in peas, each of which offers important health benefits. These include:<\/p>\n With their impressive nutritional profile, it\u2019s not really surprising that peas can offer a number of health benefits. Here are a few.<\/p>\n Peas are high in fiber<\/a> and plant-based protein<\/a>, both of which may contribute to a reduced risk of cancer. They also contain a variety of micronutrients and phytochemicals with anticancer activity<\/a>. Some of the most potent compounds found in peas include lectins<\/a> (a so-called \u201canti-nutrient\u201d that has anticancer properties), antioxidants, tumor-inhibiting isoflavones, and saponins, which may help trigger cancer cell death.<\/p>\n Research shows that just one serving of legumes, like peas<\/a>, per day, can significantly reduce<\/a> LDL cholesterol levels. One study found that just a 5% reduction in LDL cholesterol can result in a 5% reduction in overall heart disease risk.<\/p>\n Peas are especially rich in soluble fiber<\/a>, which breaks down bacteria in your gut. This not only aids your digestion, but promotes a rich microbiome full of healthy gut bacteria, which can reduce your risk for a number of chronic diseases. Peas also contain pea proteins that can become glycated<\/a> (for all you aspiring chemists out there, this involves the \u201cnon-enzymatic glycosylation reaction of proteins\u201d). And glycated pea proteins have been found to help increase lactobacilli and bifidobacteria bacteria in the intestinal tract, which help improve gut health<\/a>.<\/p>\n Pea protein is a high-quality plant-based protein, which may help to build muscle mass.<\/strong> One study<\/a> assessed 161 men aged 18-35 years old who engaged in 12 weeks of upper body resistance training and either took 25 grams of pea protein, whey protein, or a placebo twice per day. The researchers found that along with the strength training, pea protein resulted in a greater increase in muscle thickness compared to the placebo group. There were no observed differences in the results of taking pea protein versus whey protein. Maybe Popeye should have been popping peas as well as cans of spinach!<\/p>\n Regularly eating legumes like peas can be helpful for keeping blood sugar levels steady, largely because of their fiber content. In a 2020 meta-analysis<\/a> including 18 randomized controlled trials, researchers found that studies involving people with type 2 diabetes reported significant benefits from eating legumes for fasting blood sugar and insulin, hemoglobin A1c (an indicator of long-term blood sugar management), and blood sugar levels two hours following a meal.<\/p>\n Despite the numerous reasons to consider adding more peas to your diet, some people may find that they also have a few potential downsides.<\/p>\n First, peas are high in fiber, containing around eight grams in a one-cup serving. If you\u2019re not used to eating a high-fiber diet, especially in one sitting, this may cause some digestive discomfort. Your body will adapt to increased fiber intake over time, but you can help the process by increasing your fiber intake slowly, and making sure to drink plenty of water to help keep things moving along.<\/p>\n Peas are also a source of compounds like phytates<\/a> that are sometimes referred to as anti-nutrients because they can bind to minerals like calcium, iron, magnesium, and zinc, making these minerals less available for your body. But it turns out that phytates also offer a number of health benefits. For instance, they may have anticancer<\/a> properties, help bind toxic heavy metals<\/a>, have antioxidant<\/a> benefits, and even protect against kidney stone<\/a> formation.<\/p>\n Phytates<\/a> are found in all pea varieties, but are highest in processed pea protein and fibers. They also accumulate<\/a> as seeds mature on the plant, meaning that immature garden peas have a lower phytate concentration than mature split peas.<\/p>\n If you\u2019re at all concerned about the phytate and anti-nutrient content of peas, you can reduce the amount by cooking or soaking them. One study found that cooking reduced phytates in split peas by 13%<\/a> while soaking until they germinated decreased phytates by a whopping 75%<\/strong>.<\/p>\n Peas also contain another anti-nutrient compound called lectins<\/a>. Like phytates, these are less concentrated in immature peas. But again, they\u2019re not the enemy that some people fear. And like phytates, lectins also offer health benefits in a balanced diet, including having the potential<\/a> to help prevent or even treat digestive cancers. Lectins are in some of the healthiest foods on the planet, which we know are linked to lower risk for chronic diseases<\/a> like heart disease, cancer, type 2 diabetes, and Alzheimer\u2019s.<\/p>\n If you\u2019re cooking peas to reduce phytate content, you\u2019ll also remove some lectins. Fermenting fresh pea pod varieties like snow peas, or sprouting split peas, can also help reduce lectins and phytates. Interestingly, fermented pea protein<\/a> powder, available commercially, is designed to provide the benefits of pea protein while also enhancing the bioavailability of the minerals that anti-nutrients normally inhibit.<\/p>\n Peas are mostly a hypoallergenic food, but there are rare cases of pea allergies. The increase in the usage of peas and pea protein has subsequently led to an increased incidence<\/a> of allergy concerns and reactions among consumers. People who are allergic to other legumes like peanuts, may need to exercise caution with peas. Furthermore, some people may find that they\u2019re allergic to cooked peas<\/a> but not raw, fresh ones that they can pick off the vine.<\/p>\n According to 2021 research by the Environmental Working Group (EWG), peas a moderately contaminated<\/a> produce item when it comes to agricultural chemical residues. Out of the 46 types of produce tested, snap peas are #23 on the list of most contaminated with pesticides. According to data from the USDA Pesticide Data Program, there are 78 potential pesticides<\/a> used on pea crops. Many of these include neurotoxins, endocrine disruptors, developmental toxins, and carcinogens.<\/p>\n To minimize your risk of ingesting pesticides from fresh peas, buy organic ones when possible. Regardless, it\u2019s also good practice to wash peas thoroughly before eating them. Even better, consider growing<\/a> snap or snow peas (the ones with the edible pods), as they make great cool weather crops. Many people like to plant them in spring, soon after the last frost of the season. Frozen sweet peas are another option. These are actually included in the EWG\u2019s Clean 15 list, largely because they\u2019ve had the pods (which absorb much of the pesticides) removed.<\/p>\n Peas are healthy and offer many benefits, but you may be wondering how they impact the environment. The good news is that peas are one of the best crops when it comes to natural resource usage. Field peas require less water<\/a> and are tolerant to drought.<\/p>\n They require a lot less energy than wheat to produce, and they yield more food. Peas are also more water-efficient than animal-derived sources of protein.<\/strong> For instance, some estimates<\/a> have found that it takes 3,200 liters of water to make one kilo of pea protein compared to around 5,900 liters for soy or around 588,000 liters for beef.<\/p>\n Peas, like all legumes, are considered \u201cnitrogen fixers,\u201d meaning that they take nitrogen gas from the air and store it in their roots, which makes the soil more fertile for future crops. This characteristic also makes them an ideal candidate for crop rotation. Another plus: no GMO pea varieties<\/a> exist outside of a lab setting.<\/p>\n Once you start paying attention, you\u2019ll see peas all over a typical grocery store or supermarket.<\/p>\n Depending on the season, you might find fresh peas and pea pods \u2014 in the form of snap and snow pea varieties \u2014 in the produce section. Frozen peas are a staple of the frozen veggies aisle, while canned peas and pea soups occupy shelf space with other canned veggie products.<\/p>\n Dried split peas reside near other bags of dried beans and lentils. And peas are also dehydrated and sold as crunchy snacks in a variety of flavors, like tomato basil, wasabi, and even in the form of pea chips.<\/p>\n Pea protein<\/a> has also become a significant ingredient in many plant-based meat and dairy alternatives. For example, Beyond Meat<\/a> uses peas as the primary protein source in their line of burgers and other vegan meat alternatives.<\/p>\n There\u2019s also pea protein isolate<\/a>, which contains around 80% protein. This is an isolated form of protein from peas that\u2019s highly concentrated. Things like protein powders<\/a>, snack bars, and other packaged and processed convenience foods and sports nutrition products use isolates.<\/p>\n Pea starch<\/a> is another pea-derived ingredient. This is a concentrate with an approximately 12% protein content, offering good gelling properties and freezer stability.<\/p>\n While ingredients like pea protein and pea starch provide protein and stability properties for certain products, they don\u2019t provide all the same nutritional benefits as split, frozen, or fresh peas eaten as whole foods. However, pea protein powder does tend to have a better amino acid balance compared to other plant-based protein powders like soy.<\/p>\n The bottom line on pea protein: Whole foods are usually best, but if you\u2019re looking for a good source of plant-based protein that has a decent amino acid profile and a light environmental impact, peas seem like a solid place to source it from.<\/p>\n There are so many ways to enjoy peas; you\u2019ll marvel that they were once regarded as boring old vegetables.<\/p>\n Starting simply, you can cook and eat them as a side dish or a component of an entree. If you boil fresh or frozen peas, this can actually increase their beta-carotene<\/a> content. You can also boil split peas<\/a> or dried peas. Just soak them overnight to soften and boil for about 20 minutes, similar to how you would cook and prepare lentils.<\/p>\n Alternatively, you can steam peas, which preserves more<\/a> of their natural vitamin C content than boiling peas. You might enjoy sauteed peas cooked on the stove in a small amount of water or broth. And frozen peas can also be cooked in a microwave<\/a>.<\/p>\n You can sprout<\/a> dried peas, too, by following a few simple steps. The whole process takes just a few days and requires very little in the way of space or equipment, so you can have crunchy pea sprouts in your salads and on top of soups and entrees on a regular basis.<\/p>\n You might also enjoy growing pea shoots<\/a>, which you can use in salads or eat similarly to spinach, either raw or cooked. Pea shoots are great for growing in small spaces and in areas where you don\u2019t get a lot of sunlight.<\/p>\n However you decide to prepare your peas, here are some ideas for how to use them:<\/p>\n Below you have three fun recipe options to try a variety of peas. Green Pea Hummus is a unique take on traditional hummus, made with \u2014 you guessed it \u2014 sweet peas! Creamy Split Pea Soup is an easy-to-prepare, one-pot recipe that the whole family will love. And finally, whip up a meal in minutes with the Ginger Stir-Fry Snow Peas and Carrots. We hope you enjoy experimenting with all three!<\/p>\n Shake up your hummus routine with this fresh twist \u2014 a homemade version that includes peas. Rich in protein, fiber, and B vitamins, peas not only add texture and flavor to hummus, but also plenty of nutrition!<\/p>\n Split peas are different from other types of legumes in that you don\u2019t need to soak them before cooking, making their preparation simple and straightforward. The ingredients may be minimal, but don\u2019t let that fool you \u2014 this soup is packed with nutrition like fiber, protein, folate, and iron, not to mention oh so satisfying flavor.<\/p>\n This nutritious and easy stir-fry comes together in minutes. It\u2019s flavorful and satisfying yet light and refreshing. Serve it with organic brown rice or your favorite grain, such as farro or quinoa. If you love your snap peas with a little more crunch, add them toward the end of cooking.<\/p>\n Peas are an incredibly versatile and nutritious food with many health benefits and uses. While they\u2019ve been around for a long time, more recently, their function as a plant-based protein source has contributed to the rise in plant-based meat and dairy products. Plus, they\u2019re one of the most sustainable and even regenerative crops, with very few downsides. Overall, peas are safe and healthy for most people and can be a valuable part of a balanced diet.<\/p>\n Featured image: iStock.com\/Martin Barraud<\/span><\/i><\/p>\n Peas are funny little vegetables that come from the same plant family as beans and lentils. While they\u2019re often grouped into a \u201cplain Jane\u201d side dish category, peas have a lot to offer nutritionally and for your health. And they can be delicious as well, despite what you might remember from your childhood.<\/p>\n","protected":false},"author":7,"featured_media":26811,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,2638,2639,2640],"tags":[108,2468,1674,1135,2532,1524,2567,36],"class_list":["post-26813","post","type-post","status-publish","format-standard","has-post-thumbnail","category-blog","category-food","category-health","category-lifestyle","tag-cancer","tag-dairy-alternatives","tag-gut-health","tag-heart-health","tag-how-to-eat-plant-based","tag-legumes","tag-meat-alternatives","tag-type-2-diabetes","wpautop"],"acf":[],"yoast_head":"\nWhat Are Peas?<\/h2>\n
![\"man](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1278591101.jpg\")
Types of Pea Plants<\/h2>\n
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Sweet Peas<\/h3>\n
Green or Yellow Field Peas<\/h3>\n
Snow Peas<\/h3>\n
Snap Peas<\/h3>\n
Peas Nutrition<\/h2>\n
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5 Health Benefits of Peas<\/h2>\n
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1. May offer anticancer properties<\/h3>\n
2. May have heart-protective benefits<\/h3>\n
3. May support a healthy gut<\/h3>\n
4. May provide muscle-building benefits<\/h3>\n
5. May help support healthy blood sugar control<\/h3>\n
Considerations to Eating Peas<\/h2>\n
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Ease into the fiber<\/h3>\n
Contain anti-nutrients<\/h3>\n
Pea allergies<\/h3>\n
Grown with pesticides<\/h3>\n
Are Peas Sustainable?<\/h2>\n
![\"pea](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-154919420.jpg\")
Types of Pea Products<\/h2>\n
Whole peas<\/h3>\n
Dried and dehydrated peas<\/h3>\n
Pea protein<\/h3>\n
Pea protein isolate<\/h3>\n
Pea starch<\/h3>\n
Peas are a solid protein choice<\/h2>\n
Cooking and Preparing Peas<\/h2>\n
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Fabulous Pea Recipes<\/h2>\n
1. Green Pea Hummus<\/a><\/h3>\n
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<\/p>\n2. Creamy Split Pea Soup<\/a><\/h3>\n
![\"creamy](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Creamy-Split-Pea-Soup-4.png\")
<\/p>\n3. Ginger Stir-Fry Snow Peas and Carrots<\/a><\/h3>\n
![\"ginger](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Ginger-Stir-Fry-Snap-Peas-and-Carrots-1.jpg\")
<\/p>\nEat Your Peas, Indeed<\/h2>\n
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