Today we're talking about these gorgeous little green balls of deliciousness.
Peas.
For Banting purposes, frozen peas be green list. In South Africa, their net carbs are at 5g/100g. The issue however is lectins and phytic acid, but cooking it reduces these to more than acceptable amounts - so we are good to go with regards to that!
The humble pea is thought to have originated from middle Asia, with the oldest pea having been found in Thailand which was over 3000 years old.
Romans have grown over 37 varieties, and it wasn't until the 18th century that the first sweet tasting pea was grown. Today, however, the UK alone grows 35 hectares of peas a year with the average Britain eating 9000 peas per person per year - these are best grown in late spring.
Ripe peas are actually yellow!
Now, lets talk a little bit about their nutrition.
A serving size is said to be 80g. Now, what do we have in those 80g?
Fat: 0.2g
Protein: 4.1g
Net Carbs: 4g
And nutrient wise?
Vitamin A - 1680 IU
Vitamin C - 7.9mg
Vitamin K - 19.2mcg
Folate (naturally occuring Folic acid) - 47.2mcg
Calcium - 19.2mg
Iron - 1.2mg
Magnesium - 17.6mg
Phosphorus - 61.6mg
Potassium - 88mg
Sodium - 57.6g
High levels of anti-oxidants include:
flavinoids: = catechin and epicatechin
carotenoid = alpha-carotene and beta-carotene
phenolic acids = ferulic and caffeic acid
polyphenols = coumestrol
These are anti-aging, provide immune support and provide energy!
Their fiber makes them great for constipation sufferers, but be careful if you suffer from gastrointestinal issues as they, like cabbage, onions, dairy etc can cause tummy issues for you. For more information - have a look at our FODMAPS list!
Peas are a good source of Green List vegetable protein - and perfect to add to your plate if you're a vegetarian trying to curb your carbs!