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Tuesday, August 5, 2014

Diet with Green Peas

What is new and useful to Green Peas
We usually do not go beyond green peas as an exotic food to think in terms of nutrient composition, but we should. Because of its sweet taste and starchy texture, we know that green peas must contain some sugar and starch (and they do). But they also contain a unique collection of health phytochemicals. One of these phytochemicals-a polyphenol called coumestrol - has recently come to the forefront of research in relation to stomach cancer protection. A Mexico City-based study has shown that daily consumption of green peas along with other legumes lowers risk of gastric cancer (stomach cancer), especially when daily coumestrol intake from these legumes is approximately 2 milligrams or higher. Since a cup of green peas at least 10 milligrams of coumestrol, it is not difficult for us to obtain this remarkable health benefits.
The unique phytonutrients in green peas also provide us with important antioxidant and anti-inflammatory effect. Included in this phytonutrients some recently discovered green pea are phytochemicals called saponins. Due to their almost exclusive appearance in peas, contain these phytochemicals, which are actually scientific word for peas (Pisum) in their names: pisumsaponins I and II, and pisomosides A and B. In conjunction with other phytonutrients in pea, including phenolic acids such as ferulic acid and caffeic acid and flavanols catechin and epicatechin as-the combined effects on our health can be far reaching. For example, some researchers have speculated that the relationship between green pea and legume intake and reduced risk of type 2 diabetes, not only with the relatively low glycemic index of green peas (about 45-50) and their strong fiber and protein be linked content, but also with this unusual combination of antioxidant and anti-inflammatory phytochemicals.
Green peas are as environmentally friendly food. Agricultural research has shown that pea plants can provide the soil with important advantages. First, peas belong to a group of plants as "nitrogen-fixing" crops. With the help of soil bacteria peas and other legumes are able to take nitrogen gas from the air and it can be used in more complex forms and. This process increases the nitrogen in the soil without added fertilizer. Peas also have a relatively shallow root system that can help prevent erosion of the soil, and as soon as the peas were picked up, the plant remains tend to replenish the soil break relatively easily. Finally, rotation peas with other crops has been shown to reduce the risk of pest problems. These eco-friendly aspects of the pea production, their attractiveness as an integral part of our diet.
Although green peas are an extremely low fat diet (with about one-third of the total fat grams per cup), the type of fat and fat-soluble nutrients they contain is impressive. Recent research has shown that green peas are a reliable source of omega-3 fatty acids in the form of alpha linolenic acid (ALA). In a cup of green peas, you can expect to find about 30 milligrams of ALA. About 130 milligrams of omega-6 fatty acid, linoleic acid, green peas can also be found in a cup. This helps very small, but high quality fat content of green peas provide us with important fat-soluble nutrients from this legume, substantial amounts of beta-carotene, and small but valuable amounts of vitamin E.

Health Benefits
Due to their exceptionally strong nutrient composition, we have specially surprised at the relatively small amount of research on green peas as a health-promoting food concentrates. Green peas have been largely overlooked in research studies on legumes, which concentrates more on one only beans. In studies in which the health benefits of green peas were studied directly, it is usually in dried form compared to been fresh. Current research trends are the ones that we really like to see the other way around! The absence of a large-scale health research on green peas, many of the compounds that we would expect to see more research needs justification. Despite the lack of studies, the direct connection of green pea inclusion on improved health, we believe that the excellent nutrient composition of green peas is eventually shown to have far-reaching health benefits beyond those presented in this section 

Health Benefits

Anti-oxidant and anti-inflammatory action
If you have traditionally thought about green peas as "starchy vegetables", which provide you with a lot of you may not be the type of plant constituents or systems of the body support, it is time that you change your thinking. Green peas are loaded with antioxidants and anti-inflammatory nutrients, and these health-supportive nutrients found nutrient available in a wide range of categories. For example, in the flavonoid category, peas give us the antioxidants catechin and epicatechin. In the carotenoid category, they offer alpha-carotene and beta-carotene. The phenolic acids ferulic acid and caffeic acid are. The polyphenols are coumestrol. Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytochemicals found almost exclusively in peas. Antioxidant vitamins provided by green peas are vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc is also found in this super food. Another key anti-inflammatory nutrients must be added to this list, and the nutrient is omega-3 fat. Recent research has shown that green peas are a reliable source of omega-3 fatty acids in the form of alpha linolenic acid (ALA). In a cup of green peas, you can expect to find about 30 milligrams of ALA.

Normally one would expect that this extraordinary list of antioxidant and anti-inflammatory nutrients to be with a lower risk of most inflammatory diseases such as heart disease, type 2 diabetes, and arthritis. Although extensive studies on green peas and recording of these chronic health problems remain unavailable, the researchers have already begun to suggest connections in this area, particularly in relation to type 2 diabetes. We know that increasing chronic, unwanted inflammation and chronic, unwanted oxidative stress our risk of type 2 diabetes. We also know that the consumption of green peas with lowered risk of type 2 diabetes, although this association has traditionally been understood to include the strong fiber and protein content of green peas. Researchers now believe that the antioxidant and anti-inflammatory nutrients in green peas play an equally important role in lowering our risk of these chronic health problem.

Support for blood sugar regulation
As mentioned in the previous section, the blood sugar regulation has an area of ​​particular interest in terms of green peas and his fellow legumes. Few foods provide us with such significant amounts of protein or fiber (about 8-10 grams per cup for each of these macronutrients), such as green peas. These excellent fiber and protein levels directly regulate the pace at which we digest our food. By regulating the pace of digestion, protein and fiber also help regulate the breakdown of starch into sugars and the general passage of carbohydrates through out the digestive tract. With better regulation of carbohydrates, our blood sugar levels can remain constant.

Recent research has expanded our understanding of these health benefits. What we now know is that peas and other legumes can help us reduce our fasting blood sugar as well as our fasting insulin levels. (As measured by laboratory tests of glycosylated hemoblobin and fructosamine) Our long-term control of blood sugar is also enhanced by the intake of green peas. When combined with a total fiber diet, these benefits are increased. They are also increased when green peas are consumed as part of an overall diet that is low in glycemic index.

The outstanding antioxidant and anti-inflammatory nutrient composition of green peas are very likely to play a role in these blood sugar benefits. Regular consumption of antioxidant nutrients can help us to prevent chronic, unwanted oxidative stress, while regular consumption of anti-inflammatory nutrients may help to prevent chronic, unwanted inflammation. Chronic inflammation and chronic oxidative stress are established risk factors for type 2 diabetes. Lowering our risk in these two areas is very likely that one of the mechanisms, the diabetes prevention benefits are involved from green peas.

Heart Health Promotion
One area where we expected to find well-documented health benefits of green peas, is the area of ​​cardiovascular disease. We did not find specific documentation research in this area, we are confident that future research will confirm the important health benefits of green peas in relation to cardiovascular protection. Our reasoning here is simple. First, we know that strong antioxidant and anti-inflammatory protection are required for healthy functioning of our blood vessels. The formation of plaque along our walls of blood vessels starts with chronic, excessive oxidative stress and inflammation. Few foods are better equipped to provide us with antioxidant and anti-inflammatory nutrients than green peas. Second, we know that the intake of omega-3 fatty lowers our risk of cardiovascular problems. Green peas are a reliable source of omega-3 fatty acids in the form of alpha-linolenic acid or ALA. A cup of green peas provides us with ALA in an amount of about 30 milligrams. Third, we know that high homocysteine ​​levels increase our risk of cardiovascular disease, and plenty of B vitamins are needed to help our homocysteine ​​levels in check. Green peas provide us with very good amounts of vitamin B1 and folic acid, and good amounts of vitamins B2, B3 and B6. The critical cardioprotective B vitamin choline is also made of green peas in amounts of about 40 per cups. In combination, these nutrients are functions of green peas have a likely important role of these foods in protecting our cardiovascular health.

Protect against stomach cancer

Excessive inflammation and oxidative stress are risk factors not only in the development of chronic diseases such as type 2 diabetes, but also for the development of cancer. A recent study has begun to examine the benefits of green peas with respect to a particular type of cancer stomach cancer. Stomach cancer (also called gastric cancer) is a disease that occurs more frequently in people who have very low intake of antioxidant and anti-inflammatory nutrients, including key nutrients called polyphenols. A recent study in Mexico City has shown that daily consumption of green peas associated with other legumes with decreased risk of gastric cancer. In particular, decreased risk of gastric cancer was associated in this study with an average daily intake of a polyphenol called coumestrol at a level of two milligrams or more. Legumes (also green peas) were determined to be the main food contribution in this Mexico-based study coumestrol. Since a cup of green peas at least 10 milligrams of coumestrol green peas are very likely to offer some unique health benefits in this area of ​​cancer prevention. Of course, coumestrol is not included in the green peas the only cancer-protective nutrients! The wide variety of antioxidants and anti-inflammatory phytonutrients in green peas is very likely that a primary role in the cancer-preventive benefits of these foods to play.

Tips for preparing Green Peas
Before you remove the peas from the pod, rinse them under running water. To easily peel, snap out of the top and bottom of the gondola and then carefully pull off the "thread" that lines the seam of the most pea pods. For those who do not have "issues", carefully cut through the seam, be careful not to cut into the peas. Carefully open the pods, the seeds that do not need to wash, because they have been enclosed in the nacelle to remove.

The classic way of cooking peas is a pot with several sheets washed Boston or Bibb lettuce line and then the peas to the salad. You can then use fresh herbs and spices if you wish. Cover the peas with lettuce leaves, add one or two tablespoons of water and cover the pan. Cook the peas for about 15 to 20 minutes, after which they be tender and flavorful.

Snow peas and sugar snap peas can be eaten raw, even if the cooking process ensure that they become sweeter. In any case, they should be rinsed beforehand. Healthy sauteeing is one of the best ways to cook these types of peas.

The healthiest way to cook
Of all the cooking methods we tried when cooking green peas, fry is our favorite healthy. We think that it is the greatest flavor and is also a method that allows for concentrated nutrient retention.

To healthy fry peas, heat 3 TBS broth (vegetable or chicken) or water in a stainless steel pan. Once bubbles begin to form add green peas, cover, and cook Healthy for 3 minutes. Transfer to a bowl and toss with our Mediterranean Dressing.

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