The Impact of Adding Peas to Your Daily Diet

Green peas may be small, but they’re far from insignificant when it comes to nutrition. Whether you're adding them to a salad, stirring them into soup, or enjoying them as a simple side, peas are a powerhouse food packed with protein, fiber, and key nutrients that offer full-body benefits.

Incorporating peas into your regular diet could support digestion, heart health, weight management, and more. Here's what happens to your body when you make peas a staple on your plate.

1. You Get a Plant-Based Protein Boost

One cup of cooked green peas delivers about 8.6 grams of protein, making them one of the most protein-rich vegetables available. That’s a major win for anyone on a vegetarian or plant-based diet trying to meet their protein goals.

• Protein supports muscle repair, bone strength, and immune function.

• The USDA recommends that 10–35% of daily calories come from protein roughly 50 to 175 grams per day for someone on a 2,000-calorie diet.

2. Your Digestion Improves

Peas are an excellent source of dietary fiber, with nearly 9 grams per cup.

• Fiber helps regulate bowel movements and supports healthy gut bacteria.

• It adds bulk to stool, reducing the risk of constipation and promoting regularity.

• Fiber-rich diets have been shown to lower the risk of diverticular disease, colon cancer, and IBS symptoms.

3. You Feel Fuller, Longer

Thanks to their combination of fiber and protein, peas can help manage hunger and reduce unnecessary snacking.

• Studies show that protein is the most satiating macronutrient, helping you feel full longer.

• Fiber slows digestion and supports blood sugar balance, both of which are helpful for weight management.

• At just 134 calories per cup, peas are a low-calorie, high-volume food perfect for mindful eating.

4. Your Heart Health Gets a Boost

Eating more peas could be good news for your cardiovascular system.

• Rich in potassium, magnesium, and fiber, peas help maintain healthy blood pressure.

• A review of 26 studies found that people who ate the most legumes (like peas) were 10% less likely to develop coronary heart disease than those who ate the least.

• 400 grams per week of legumes was identified as the optimal intake for cardiovascular benefits.

5. Blood Sugar Spikes Are Less Likely

Peas have a low glycemic index, meaning they don’t cause rapid blood sugar spikes.

• Fiber and protein help slow the absorption of glucose.

• The magnesium in peas supports insulin sensitivity and may help protect against type 2 diabetes.

• This makes peas a smart carb option for people managing diabetes or prediabetes.

6. You May Lower Cancer Risk

Green peas contain antioxidants, saponins, and anti-inflammatory compounds that may help prevent cellular damage.

• Saponins have been studied for their potential to inhibit tumor growth and reduce cancer cell proliferation.

• Antioxidants like vitamin C, zinc, and polyphenols help neutralize free radicals, which are linked to DNA damage and chronic disease.

7. Your Eyes Stay Healthier

Peas support vision health in more ways than one.

• They’re rich in vitamin A, which plays a key role in protecting the surface of the eye.

• Peas also contain lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration and cataracts.

Nutrition Facts (1 cup cooked peas):

• Calories: 134

• Carbohydrates: 25g

• Protein: 8.6g

• Fiber: 8.8g

• Iron: 2.46mg

• Magnesium: 62.4mg

• Potassium: 434mg

• Zinc: 1.9mg

• Folate: 101mcg

• Vitamin C: 22.7mg

• Vitamin K: 41.4mcg

Types of Peas You Can Enjoy

Peas come in a few delicious varieties:

• English peas: The classic variety; shell and eat the tender green pulse inside.

• Snow peas: Edible pods with a sweet, delicate flavor.

• Sugar snap peas: Crunchy and sweet, great raw or lightly cooked.

Easy Ways to Eat More Peas

Peas are versatile, affordable, and easy to prep. Try adding them to:

• Soups and stews

• Grain bowls or stir-fries

• Pasta dishes

• Salads

• Smoothies (yes, really!)
  Or simply sauté them with garlic and olive oil as a side dish.

Potential Side Effects to Know

While peas are generally well-tolerated, a few things to keep in mind:

• They contain antinutrients, which can reduce absorption of some minerals, but these are mostly a concern when peas are eaten in large amounts and not cooked.

• Some people may experience gas or bloating, especially if they’re not used to high-fiber foods. Try soaking dried peas or starting with smaller servings.

The Bottom Line

Peas are a nutrient-rich food that can support your body in many ways from gut health and metabolism to heart and eye health. Easy to incorporate into meals and widely available, they’re a smart, delicious way to level up your nutrition.

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