Split pea soup, often overlooked, is a powerhouse of nutrients and can be a valuable addition to a weight loss plan. This article will explore the nutritional benefits of split pea soup, particularly its role in weight management, and provide insights into making healthy choices when preparing or purchasing this comforting dish.
Understanding Split Peas
Split peas are yellow or green peas that have been dried and had their skin removed. The nutritional value of both variants is almost equivalent, however their flavours are different. They are a part of the pulse family, which includes chickpeas, lentils, beans, and split peas. Pulses can be defined as “dry and edible seeds of plants in the legume family,” which grow in pods and come in a variety of shapes, sizes, and colors. When it comes to split peas and their role in the legume family, they are different varieties of the Pisum sativum L. plant. The peas we eat are the seeds found within the peapod, as producers harvest, dry, then peel the seed’s outer skin layer. The peas get their name due to a naturally occurring split in their cotyledon, which producers use to split the bean in two. Split yellow peas grow all over the world in places like Canada, Russia, China, India, and the United States. Not only are they a simple product to grow and maintain every year, but their high nutritional value is a big reason behind their popularity. Lentils are often mistaken for split peas, and vice versa, but split peas and lentils may both be considered legumes, but they are distinct from one another. Split peas, or field peas, are exactly what their name implies. In contrast to lentils, which are often harvested as seeds before being dried, they are cultivated only for that purpose.
Nutritional Powerhouse
Split peas per serving size are high in protein and fiber, which helps aid muscle growth and digestion, while also including various other nutrients such as amino acids, copper, potassium, manganese, and much more!
Fiber Content
Split peas, like other legumes, are high in fiber, and split pea soup is a good source of complex carbohydrates, especially homemade versions that include plenty of chopped vegetables. One cup of vegetarian split pea soup contains 11 grams of fiber, according to the USDA. This goes a long way toward meeting the daily recommended intake of 25 grams for women and 38 grams for men, according to the National Academies of Sciences. This nutrient is important for digestive health and can reduce risk of heart disease and help control blood sugar levels, according to Harvard School of Public Health. Split peas' fibre content may aid digestion by stimulating intestinal activity and warding against constipation.
Protein Content
Split peas are a great source of protein and carbohydrates. However, split peas' carbohydrate level is far higher than its protein content. If you make homemade split pea soup with ham, each 1-cup serving will typically contain between 25 and 35 grams of protein, making it an extremely high-protein dish. Vegetarian versions of the soup contain less protein: approximately 7 grams per 1-cup serving. Split peas are not a complete protein, though as long as you consume a variety of grains and produce throughout the rest of the day, you'll be able to meet all of your protein needs without animal-based products. The high protein content of split peas helps you feel full faster. Plant-Based Protein - Protein helps aid in muscle growth, keeps your bones healthy, and helps boost the immune system.
Read also: The Split Pea Soup Diet
Vitamins and Minerals
A 1-cup serving of split pea soup may contain close to 2,500 international units of vitamin A, or more than 50 percent of the amount of the nutrient healthy men and women need each day. Vitamin A is important for vision, according to Harvard Health Publishing. This vitamin is needed for the production of rhodopsin, a visual pigment that allows the visual receptors in your eyes to detect light. Without adequate vitamin A, you'll be more likely to develop night blindness or eye disorders that can lead to permanent vision loss. Split pea soup also contains smaller amounts of vitamins such as folate and vitamin C. Legumes and vegetables are high in potassium, and each cup of homemade split pea soup may supply over 20 percent of the recommended daily intake of the mineral for adults.
Split Pea Soup and Weight Loss
Yellow peas have an earthy, nutty flavor with some added notes of sweetness. If you are currently on a fitness journey that requires a certain protein intake per day, you may think that you’re limited to specific food groups. Not many people know, but there is actually a large variety of foods that contain significant amounts of protein and fibers, two of the most important nutrients for a healthy lifestyle. Split yellow peas are an excellent and affordable meal choice, which can give you the protein intake you seek while offering you other numerous health benefits.
Satiety and Appetite Control
Due to having high fiber content and low glycemic index, split peas make you feel full for a longer period of time, helping you fight cravings and overeating. Helps Manage Weight - If you are trying to lose or maintain weight, there is no better food to add to your diet than yellow split peas. The high protein and fiber content of split pea soup contribute to a feeling of fullness, which can help reduce overall calorie intake. Healthy fats promote satiety because they take longer for our bodies to break down and digest, which helps us feel fuller, longer (key for weight loss!).
Carbohydrates
When thinking of carbs, the first things that come to mind are rice, bread, and pasta. While these carbs may be great tasting, they are often not the best health choice because they are fast-acting carbs that contain high amounts of calories. On the other hand, split yellow peas are lower in calories and act as a slow-releasing carbohydrate, meaning they take some time to digest. The carbs in split pea soup clock in at 30 grams.
Low in Fat
A typical 1-cup serving of split pea soup that contains chopped ham from ham hocks, ham shanks or diced boneless ham has approximately 220 split pea soup calories, and about 32 of these calories come from fat, according to the USDA. Split pea soup with ham may contain around 1 gram of saturated fat and 15 milligrams of cholesterol. By contrast, split pea soup prepared without ham has 169 calories, no cholesterol and only 1 gram of fat, according to the USDA.
Read also: Weight loss with macros explained
Maximizing the Health Benefits
While canned, ready-to-eat split pea soup might taste good, it has some nutritional downsides. By preparing homemade split pea soup, nutrition can improve significantly.
Homemade vs. Canned
Preparing homemade split pea soup allows for greater control over ingredients, reducing sodium and unhealthy fats. In addition, you can experiment with vegetarian versions and include vegetables such as carrots, celery and onions for extra nutrients and fiber.
Vegetarian Options
Opting for a vegetarian version of split pea soup can further reduce fat and cholesterol content while increasing fiber and micronutrient intake.
Sodium Control
To maximize the benefits you can receive from the potassium in split pea soup, keep your sodium intake under control - eating too much sodium and too little potassium may increase your chance of developing heart disease.
Potential Drawbacks
While fresh green peas often don't give people any trouble, dried peas, sometimes known as split peas, can. Eating too many split peas can lead to a painful buildup of gas in the digestive tract.
Read also: Comprehensive Workout Plan
Simple Recipe for Homemade Split Pea Soup
Dried split peas, water, and your preferred spices or seasonings are all you need to make a delicious meal. Split peas have a shorter cooking time than other legumes and don't need to be soaked before being prepared for the stove. If you'd rather soak them, though, that's fine too. The same goes for split peas and other legumes: always wash them before eating.
- Use twice as much liquid (water or stock) as dry peas when cooking with split peas.
- Split peas and water should be placed in a pot for stovetop cooking.
- To ensure the peas are cooked through, bring to a boil and then reduce heat to a simmer for around 25 minutes.
Roasted Vegetable Split Pea Soup
Drain and rinse the split peas and combine them with plenty of purified water and sea salt in a medium pot. Bring to a boil, lower the heat to a simmer, and cook, partially covered, for about 30 minutes, until soft, but not mushy.
In the meantime, preheat the oven to 400° F (200° C). Place the potatoes on one of the trays, drizzle with half of the oil, sprinkle with salt, pepper, and half of the rosemary, if using, and mix. Put the carrots and onion on the second tray, do not mix them. Drizzle both with oil, salt, pepper, and the rest of the rosemary, if using, and toss to coat. Place both trays in the oven and roast for 30-40 minutes, until all vegetables are golden and cooked throughout. The onion might cook quicker than the potatoes and carrots.
Let the roasted vegetables cool slightly and combine them with the cooked split peas in a large bowl, add the herbs and the vinaigrette, and toss to coat.
Miso Vinaigrette:
Place the miso paste into a small bowl. Add 1 tablespoon of the brown rice vinegar and mix until smooth. Add the rest of the brown rice vinegar, lime/lemon juice, sesame oil, tamari, and garlic, and stir to combine.
Additional Health Benefits
Split peas are an excellent low-fat source of protein, fibre, and three B vitamins. All of these things are good for the liver.
Heart Health
Since yellow split peas contain soluble fiber, they can help keep cholesterol levels in check for better overall heart health. Foods rich in polyunsaturated and monounsaturated fats can also help maintain steady blood sugar levels, which are important for the management and prevention of diabetes as well as breast cancer.
Blood Pressure
The Linus Pauling Institute reports that a diet rich in potassium may help lower your risk of high blood pressure.
Economic Benefits
Meeting your nutrient requirements daily can become expensive, but it does not have to be! Yellow split peas are an affordable option with excellent macros that can really help stretch your dollar.
Seeds as a Nutritional Boost
Seeds will continue having their moment in 2016, and rightfully so. A sprinkle of any (or all) of the above on things like salads, oatmeal, yogurt, soups can not only boost nutrition, but also texture by adding a nice crunch. Chia seeds have been popular for a while now and are a great source of filling fiber, protein and omega-3 fatty acids. Similarly, hemp seeds are also an excellent source of omega-3s, which are important for brain and heart health, in addition to having anti-inflammatory properties. Hemp seeds are also one of the only plant-based proteins with all essential amino acids, making them a “complete” protein. This makes them an especially great addition to vegan or vegetarian dishes - 1.5 tablespoons of hemp seeds have about 5 grams of quality protein.
Healthy Fats
Thanks in part to the popularity of avocado toast (you know you instagrammed it at least once in 2015), the benefits of healthy fats - those from nuts, seeds, avocados, olive oil and fatty fishes - are being touted more and more, which makes my dietitian heart swell. Healthy fats are also important for cognitive function - the brain composed largely of fat, and nerve cells depend on essential fatty acids for signaling. A diet rich in healthy fats may also prevent dementia and cognitive decline as we age. Instead of butter on toast or cream cheese on bagels, use 1 tbsp. Sprinkle 1 tbsp. 1 tsp. 1 tsp. 1 tsp. Add all ingredients into large soup pot and bring to a simmer. Cook loosely covered for 45-60 minutes, stirring occasionally, until peas are tender and broken down.
Pulses
The 2015 UN General Assembly declared 2016 the International Year of the Pulses to help promote sustainable food production, nutrition and food security. Pulses are crops harvested solely for dry grain, and include dried beans, lentils, peas, chickpeas, etc. These are also one of the least expensive but most nutritious items you can buy at any given grocery store. In addition to protein, pulses are great sources of fiber, antioxidants and important vitamins and minerals like iron, thiamin and folic acid.