When considering nutritious food choices, canned goods might not immediately come to mind. However, the canned goods aisle offers a variety of nutritious vegetables, fruits, and legumes. Canned green peas, in particular, can be a delicious and nutritious alternative to fresh or frozen peas, offering a range of health benefits.
Nutritional Value of Canned Peas
Canned green peas are a good source of fiber and protein, and they are also rich in essential vitamins and minerals. While the calcium content is not high (about 28 milligrams per half-cup serving), it still contributes to strong bones and teeth. The trace minerals in green peas also offer various benefits to the body.
Here's a detailed look at the nutritional values of canned peas per 100 grams:
- Calories: Varies depending on preparation and added ingredients
- Carbohydrates: 14g (5.09% Daily Value)
- Fiber: 5g (17.86% Daily Value)
- Sugars: 6g (12% Daily Value)
- Protein: 5g (10% Daily Value)
- Sodium: 296mg (12.87% Daily Value)
- Glycemic Index: 48
Canned green peas are also rich in carotenoids, pigments that give vegetables their yellow, orange, or green color.
Key Takeaways:
- Opt for low-sodium options when possible.
- Canned peas are a convenient source of fiber and protein.
- Store unopened cans in a cool, dark location. After opening, transfer the peas to an airtight container, refrigerate, and consume within three to four days.
The Health Benefits of Canned Peas
Canned peas offer a range of health benefits, making them a valuable addition to a balanced diet.
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Digestive Health
Canned peas are rich in fiber, which supports digestive health by promoting regular bowel movements and maintaining a healthy gut microbiome. The fiber in canned peas makes them a beneficial choice for gut health. A cup of cooked peas provides almost 9 grams of fiber. Most of that fiber is insoluble, which adds bulk to your stool, making it easier to pass. Getting enough fiber every day helps prevent painful constipation. Fiber from plant sources can also naturally improve your gut health.
Protein Source
Canned peas are high in protein, making them an excellent plant-based protein source for muscle growth and repair. Plant-based protein from canned peas can be a convenient alternative to animal products for vegetarians and vegans. With 8 grams of protein per cup, peas are a great source of plant protein. That’s good news for people who follow vegetarian or vegan meal plans, as well as anyone looking to get more protein. Another bonus: The protein in peas is easier to digest than meat-based protein sources. Protein is an important macronutrient that your body needs to:
- Build and repair muscles, tissues and organs
- Form hair, skin, bones and muscles
- Regulate hormones and enzymes
- Provide energy
- Support your immune system
Vitamins and Minerals
Canned peas contain essential vitamins and minerals such as Vitamin A, Vitamin K, and folate, which support overall health and well-being. These vitamins in canned peas remain present even after processing, making them a nutritious option.
Convenience
Canned peas are convenient and shelf-stable, providing a quick and nutritious vegetable option. Choosing low-sodium canned vegetables helps reduce salt intake while maintaining convenience and flavor.
Antioxidant Properties
Those tiny peas are packed with plant-based phytonutrients and polyphenols. These nutrients provide an abundance of antioxidant benefits. Antioxidants are your body’s defense against free radicals that can damage cells and tissues. Inflammation caused by free radicals can increase your risk for cardiovascular (heart) disease, cancer and other chronic health conditions.
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Eye and Heart Health
Peas are also high in lutein and zeaxanthin. These carotenoids give peas their vibrant green color. Studies show that lutein and zeaxanthin protect against harmful blue light that can damage your eyesight. Peas contain these heart-healthy minerals:
- Magnesium, which regulates your heart rate, reduces heart palpitations and lowers high blood pressure
- Potassium, which can also help lower high blood pressure
Blood Sugar Stabilization
With 11 grams of carbohydrates per cup, peas have a low glycemic index. This means eating peas won’t cause a sharp jump in blood sugar (glucose) levels, which is important if you have diabetes.
Peas also keep blood sugar levels steady because it takes longer for your digestive system to break down their fiber and protein.
Potential Health Risks
While canned peas offer many benefits, it's important to be aware of potential health risks.
High Sodium Content
Many canned varieties have a high sodium content, which can contribute to hypertension and increased cardiovascular risks. To keep canned green peas fresh and shelf-stable, many manufacturers add sodium, which is often higher than the natural levels found in fresh and frozen varieties.
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BPA Exposure
There is potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
Nutrient Loss
There is a possible loss of nutrients due to the canning process, which can reduce the vitamin and mineral content of the peas.
Contamination
There's a risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
Purines
Peas contain something called purines - a protein and one of two chemical compounds that cells use to make the building blocks of DNA and RNA. Past studies have likewise reported that eating peas could increase your risk of developing kidney stones, due to heightened levels of uric acid in the blood; however, this is not true.
Allergies
Some studies suggest that food allergies to green peas and pea protein are on the rise. Food manufacturers are using more pea-based ingredients like pea protein and pea flour in products. You may find these ingredients in unlikely foods like meats, cereals and baked goods. People who have peanut allergies may be more likely to have a pea allergy.
Antinutrients
Peas have compounds called antinutrients that decrease how much iron and other minerals your body absorbs from plants. Antinutrients are highest in raw peas. Soaking and cooking peas reduces these antinutrients.
Bloating and Gas
Another less serious downside of eating peas: Their high-fiber content may make you gassy.
How to Choose and Store Canned Peas
Selecting the right canned peas and storing them properly is crucial to ensure optimal quality and safety.
Choosing Canned Peas
When buying canned peas, consider those that are bright green and appear firm, not mushy. The liquid should be minimal and clear. Go for low-sodium versions or those packed in water to enhance their natural flavor and nutritional value.
Pass over canned peas that show signs of discoloration or wrinkling, which could indicate they are overcooked or old. The best canned peas should be tender yet firm and boast a naturally sweet taste.
Storing Canned Peas
Canned peas should be kept in a cool, dry location until they are opened. After opening, place them in an airtight container and store in the refrigerator. When stored correctly, opened canned peas can be consumed within 3-4 days in the fridge.
Exposing canned peas to air after they have been opened can cause them to spoil. Avoid keeping them in the original can, as this may alter their taste. Using clean utensils will help ensure they remain safe for consumption.
Extra Tip: To enhance the taste, use any leftover liquid from the canned peas in soups or stews before transferring the peas to an airtight container for storage.
Shelf Life
Canned peas can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.
Using Leftover Canned Peas
Leftover canned peas can be used in a variety of dishes. Add them to soups, stews, or casseroles for a touch of sweetness and texture, or mix them into pasta dishes with a creamy sauce for added flavor and nutrition.
Use canned peas in salads, where they add a pop of color and a sweet, tender bite. They can also be blended into a pea puree or soup, perfect as a side dish or a base for other ingredients. If you have a lot of peas, consider making a batch of pea risotto or using them in a pea and mint dip with bread or crackers.
Canned Peas and Weight Loss
Peas can be a valuable addition to a weight loss plan due to their nutritional properties.
High Fiber and Protein Content
Because it takes your body longer to break down protein and fiber, eating peas regularly can help you achieve or maintain a healthy weight. High-protein, high-fiber meals make you feel full for longer. When you’re satisfied after a meal, you’re less likely to reach for sweets or snacks later.
Green peas are one of the best plant-based sources of protein, which is a major reason why they are so filling, along with their high amount of fiber. Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fiber to slow digestion and promote feelings of fullness. Eating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control. Consuming a sufficient amount of protein is also important for promoting muscle strength and bone health. Additionally, it plays an important role in weight loss and maintenance.
Blood Sugar Control
Green peas have several properties that may help support blood sugar control. First of all, they have a relatively low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food. What’s more, green peas are rich in fiber and protein, which may be beneficial for controlling blood sugar. This is because fiber slows the rate at which carbs are absorbed, which promotes a slower, more stable rise in blood sugar levels, rather than a spike. Additionally, some studies have found that eating protein-rich foods may be helpful for stabilizing blood sugar levels in individuals with type 2 diabetes. The effects that green peas may have on blood sugar are known to reduce the risk of several conditions, including diabetes and heart disease.