9 Magnificent Health Benefits of Green Peas, Matar + Healthy Recipes
Green peas or matar have a dynamic delicious flavor, superb texture and are power packed with health-promoting nutrients. They are incredible source of nutrients like Vitamin K, Vitamin C, Phosphorus, B-complex vitamins and magnesium. Pulses or legumes like Green peas are also referred to as poor man’s meat as they are a good source of proteins. Vegetarians should try and include pulses and legumes to increase their protein intake. Pulses lack the amino acid methionine and care should be taken to use a combination of cereals and pulses to make it a good quality protein meal.
1. Weight loss
If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3).
2. Bone Health
Green Peas are rich in Vitamin K which aids in bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K sets in to heal the injury. Vitamin K prevents the loss of bone density and therefore prevents the onset of Osteoporosis (4). Green peas are also rich in bone enhancing mineral Phosphorus which helps in building bones (5).
3. Vegetarian Protein
Peas are a very good source of vegetarian protein. Nowadays many companies have started making pea protein powders, these are good for vegetarians and vegans. But people who consume dairy or non veg products can obtain high quality protein from whey powder or other dairy and non-vegetarian sources.
4. Loaded with Energy Boosting Nutrients
Green peas contains many nutrients like Phosphorus, Thiamine, Niacin, Magnesium, and Vitamin B6 that are involved in the energy metabolism. They help to release energy from macronutrients – Carbohydrates, Proteins and Fats.
5. Constipation relief
Insoluble Fibre is abundantly present in Green peas which aids in easy expulsion of stools from the gut. This excellent source of fibre absorbs water from the gut which makes the fecal matter heavy and thereby throws waste matter out of the body. A study stated that Dietary fiber is as effective as lactulose in improving stool frequency, stool consistency and treatment success (6). Good fibre loaded recipes are Bajra Whole Moong and Green Pea Khichdi and Oats Mutter
6. Diabetes Control
Green peas have a Glycemic Index rank of 22 which is low. GI indicates of how quickly the carbohydrates will raise the blood glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics as they affect the blood sugar control levels. Data suggest that high fibre diets have hypoglycemic effects and may lead to marked changes in diabetic control (7). Paneer Mutter Biryani is a great recipe to as it is oil free and low in fat suitable for diabetics.
7. Reduces Cholesterol Levels
Legumes like green peas, cow peas, mung, chick peas and kidney beans have shown a hypo-cholesterolemic (cholesterol lowering) effect mainly due to the presence of the amount of dietary fibre in them (8). Green Pea Parathas and Pyazwale Mutter are good cholesterol free recipes for those who are on low cholesterol diet.
Green peas contain a variety of phytochemicals like coumestrol which may have antioxidant activity (9). They contain high amounts of Vitamin C which also functions as a potent antioxidant. Antioxidants are substances which deactivate the free radicals, thus preventing many dangerous diseases like stroke, cardiovascular diseases and cancers.
Peas also contain a high amount of a polyphenol known as coumestrol, which has been proven to decrease the risk of developing cancer especially colon cancer (10) (11).
Nutrition Information for Green Peas, Matar
Nutritional Information for 1 Cup Green Peas, Matar
One Cup of Green Peas, Matar is 140 grams.
RDA stands for Recommended Daily Allowance.
10.22 grams of Protein
22.26 grams of Carbs
0.14 grams of Fat
61.90 mcg of Vitamin K = 51.58% of RDA (about 120 mcg)
12.04 grams is the amount of Fiber = 48.16% of RDA (about 25 grams)
194.60 mg of Phosphorus (P) = 32.43% of RDA (about 600 mg)
12.60 mg Vitamin C = 31.50% of RDA (about 40 mg)
0.37 mg of Vitamin B1, Thiamine = 28.46% of RDA (about 1.2 to 1.5 mg)
1.79 mg of Vitamin B3, Niacin = 14.91% of RDA (about 12 mg)
47.60 mg of Magnesium (Mg) = 13.60% of RDA (about 350 mg)
0.26 mg of Vitamin B6, Pyridoxine = 13. 0% of RDA (about 2 mg)
2.10 mg of Iron (Fe) = 10.0% of RDA (about 21 mg)
12.60 mcg of Folic Acid = 6.30% of RDA (about 200 mcg)
28.0 mg of Calcium (Ca) = 4.66% of RDA (about 600 mg)
0.04 mg of Vitamin B2, Riboflavin = 3.63% of RDA (about 1.1 mg)
116.2 mcg of Vitamin A = 2.42 % of RDA (about 4800 mcg)
110.60 mg of Potassium (K) = 2.35% of RDA (about 4,700 mg)
0.29 mg Vitamin E = 1.45% of RDA (about 20 mg)
10.92 mg of Sodium (Na) = 0.57% of RDA (about 1902 mg)
Green Peas for All
Green Peas are rich in vitamins and minerals, fiber and protein. Green Peas is a versatile ingredient that can be transformed into an array of dishes ranging from appetizers to main course. Make soups from green peas like Green Peas and Mint Soup and Green Peas Carrot and Cauliflower Soup and your diet fibre rich.
For glowing skin and healthy eyes, make Vitamin A and Vitamin C recipes like Spinach and Green Pea Rice and Hariyali Mutter . Try making our recipe for Green Peas Paratha in lunch or dinner to top up your fiber and phosphorus levels. You can make low fat snacks using peas like Quick Green Pea Snack which are quick, easy and yummy too. Prepare Mutter Chaat as a healthy snack for the evening.
Enjoy eating green peas and try our other green pea recipes from our website and app.