Think split peas are just for soup? Think again. These little legumes deserve more attention because they’re not only tasty but also one of the healthiest foods around. Split peas pack a punch when it comes to nutrition: they can improve digestion, lower blood sugar, fight cancer, prevent osteoporosis, and even aid in weight loss. Plus, they’re a rich source of antioxidants.
Cost-effective and simple to cook, split peas can be found both dried and canned. While canned versions often have added salt, you can control this in your cooking. Available in green, yellow, and red, each variety of split pea originates from the same plant but requires different cooking methods and times.
Historically, green split peas have been grown in the Middle East and Asia Minor for thousands of years. They even fed Egyptian pharaohs as early as 1600 B.C. In Jewish traditions, split peas are served during Passover, symbolizing good luck.
Split peas come from the Pisum sativum plant. Just half a cup of cooked split peas provides around 130 calories, along with plenty of protein, carbohydrates, and fiber. They’re loaded with essential minerals like magnesium, phosphorus, and potassium, plus vitamins B6 and K. They also offer some calcium.
Rich in soluble fiber and omega-3 fatty acids, split peas are great for lowering cholesterol and, according to the FDA, reducing the risk of heart disease. As a source of complex carbohydrates, they digest slowly, helping prevent blood sugar spikes.
In terms of weight management, split peas are effective not only for losing weight but also for maintaining it. High in resistant starch, they contribute to feelings of fullness. This is especially relevant for vegans who need to ensure they’re getting enough protein without meat or dairy.
Bursting with antioxidants, split peas can combat cancer-causing free radicals. They contain compounds like beta-carotene and minerals such as selenium, manganese, and zinc, which can reduce inflammation related to arthritis and asthma. They’re also packed with calcium for strong bones, and folic acid to prevent certain birth defects. The presence of vitamins A and iron helps maintain a robust immune system.
Their high fiber content keeps digestion on track and prevents constipation, while also potentially lowering bad cholesterol. Split peas contribute to heart health, with studies showing that consuming them regularly can significantly decrease the risk of heart disease. They’re also beneficial for eye health, thanks to beta-carotene, which converts to vitamin A in the body.
The fiber helps you stay full, curbing overeating and assisting with blood sugar control—great for those with diabetes. Rich in potassium, split peas can help balance pH levels and alleviate issues like heartburn, while also promoting skin and hair health due to selenium.
Split peas also support healthy nails thanks to zinc, which is vital for a strong immune system. They are beneficial for preventing cataracts by providing antioxidants, while their magnesium and potassium help lower blood pressure. Their folate content plays a crucial role in cardiovascular health by reducing homocysteine levels, a risk factor for heart disease. The omega-3 fatty acids contribute to these heart-friendly benefits.
Phytoestrogens in split peas mimic estrogen in the body, helping prevent and treat various cancers, including uterine, ovarian, and prostate cancers. High fiber content makes split peas ideal for digestive health, aiding in the removal of waste and reducing the symptoms of irritable bowel syndrome.
B vitamins in split peas boost energy by helping convert food into fuel, preventing fatigue. They also help reduce hot flashes during menopause due to their vitamin K content, which keeps blood vessels healthy.
The difference between split peas and regular peas is simply that split peas have had their outer shell removed. Generally available naturally in pods that split when ripe, a one-cup serving of split peas provides 225 calories. Thanks to their low glycemic index and gluten-free nature, they are a fantastic addition to any healthy diet, especially in vegan and diabetic meal plans.
