Pregnancy is that phase of life when it becomes important to have a good knowledge of what to consume and what to avoid. The most common restricted items are liquor and coffee, And, almost everybody knows the consequences of consuming them. But there are foods highly beneficial during pregnancy as well. Let’s discuss why green peas are the perfect food during pregnancy?
People generally keep telling what the mother-to-be should be consumed but rarely discuss those foods which are good for the mom and baby at this time. Let us now discuss some of the foods the consumption of which can prove beneficial for both the mother and the baby, like green peas. Why green peas are the perfect food during pregnancy? Well, even though peas look tiny, they are a nutritional powerhouse. We shall further go through its nutritional packaging and its benefits and recipes during pregnancy.
In This Article
- Nutritional Profile of Green Peas
- 10 Amazing Benefits of Consuming Peas During Pregnancy
- Yummy Green Pea Recipe For Pregnant Women
- FAQ’s
Nutritional Profile of Green Peas
The size of peas is small, but they are enriched with nutrients and vitamins, fiber, and protein. Its high protein content amazes the nutritionists. Let us now see what its nutrient database is and why it is an ideal food for pregnant ladies to get the required vitamin and protein intake.
A 1/2-cup (170-gram) serving of peas provides the following nutrients:
| Nutrients | Value |
| Calories | 62 Kcal |
| Carbs | 11 grams |
| Fiber | 4 grams |
| Protein | 4 grams |
| Vitamin A | 34% of the RDI |
| Vitamin K | 24% of the RDI |
| Thiamine | 15% of the RDI |
| Vitamin C | 13% of the RDI |
| Folate | 12% of the RDI |
| Manganese | 11% of the RDI |
| Iron | 7% of the RDI |
| Phosphorus | 6% of the RDI |
Ideally, the most significant vitamin in the peas for pregnant ladies is B9 as it helps to reduce the neural defects which are due to lack of vitamins. Coming to calories, the calorie content of green peas is reasonably low. 70% of it is provided by the carb.
10 Amazing Benefits of Consuming Green Peas During Pregnancy
Peas are the very tiny seeds that are found inside the Peapod. This can be found in all mid-tropical regions throughout the world. These are sweet in taste and can be added to any dish, as peas are very yummy and have ample benefits for the body.
1. Good For Heart
Peas are enriched with fiber, and lycopene which are beneficial for the proper functioning of the heart.
2. Helps to Maintain Blood Sugar Level
Since peas are enriched with proteins and fiber it helps to regulate blood sugar readings and even aid in the digestion process.
3. Good For Eyesight
Vitamin A is highly beneficial during pregnancy. Peas even have Vitamin A which is ideal for healthy eyes. It helps to keep the vision crystal clear.
4. Boosts Energy
Consumption of peas helps to boost energy since it is enriched with iron. If the iron intake of a body is less, one feels weak and tired, so having an adequate amount of iron helps in protection from all types of infection.
5. Helps With Healthy Weight Gain
Weight is another factor that can be regulated by consuming peas as it helps in staying fit and healthy. The fiber in peas helps to lose weight easily. In other words, it helps to smoothen the digestion process, cuts down hunger, and does not make you feel hungry again and again. The intake of fiber also helps to lower blood cholesterol levels.
6. May Prevent Stomach Cancer
Peas have a phytonutrient called coumestrol that helps in protecting the probability of stomach cancer.
7. Enhance Bone Health
Vitamin K is known to be the base for the foundation of strong bones as it helps with the bone’s calcium retention. Peas are helpful to prevent any bone-related issues.
8. Comprises of Anti-Inflammatory Properties
Peas help in preventing the body from Inflammation which is the core factor for heart ailments, arthritis, cancer, etc., since they are loaded with polyphenols, flavonoids, etc.
9. Rich in Folate
Nutritious food is the most important for pregnant women and it is said that the woman must eat not only for herself but for the one inside her as well. Peas are a great source of folate that helps in promoting the synthesis of DNA and consumption of peas during this phase by the mother helps in avoiding any birth deficiencies.
10. Improves the Functioning of the Brain
Peas are an excellent choice for the effective functioning of the brain. Passing age leads to memory shortfall, forgetfulness, Alzheimer’s, etc. Having regular consumption of peas helps in the prevention of any damage to the nerves of the brain.
[Read : Benefits Of Kidney Beans During Pregnancy]
Green Peas Recipe For Pregnant Women
Having green peas during early pregnancy is exceptionally advantageous. This is not only because they are high in protein, fiber, and vitamins, which are very important for a healthy pregnancy, but also green peas are easy to cook and prepare dishes with.
After knowing why green peas are the perfect food during pregnancy, let’s get into a couple of easy to make and yummy green pea recipes for pregnant women:
1. Green Peas Soup Recipe
- Add 1 large chopped onion with a dollop of butter or oil to a cooking vessel and keep stirring on very low heat till they become soft and pink.
- Add fresh green peas (about 500 gms) with 2 bowls of chicken stock or vegetable stock as per your choice and let it come to a boil, turn the heat to low, cover, and let it cook for about 10 -15 minutes.
- Now add one sprig of mint and blend all. Finally, add ½ cup yogurt, a cup of milk, and salt and pepper according to taste.
- The green peas soup is ready and can be garnished with fresh mint leaves as well.
- The soup can be served with any choice of fresh bread.
2. Okra and Green Peas Rice
- Heat 1-2 tbsp oil in a cooking pan and add ½ cup chopped onions to it.
- Add ½ cup chopped tomatoes and cook till they become soft and soggy.
- Add 2 tbsp ginger garlic paste and cook till its raw smell fades away.
- Now add ¼ tsp turmeric powder, 1 tsp coriander powder, ½ tsp red chilli powder, and 1 tsp of garam masala and salt as per taste.
- Add ½ cup steamed peas and keep cooking till they become soft.
- Wait till done and add 1 cup chopped okra and cook till soft.
- Switch off the flame once done and keep covered.
- Take another pan and add ½ tsp oil and add ¼ tsp cumin seeds and let them crackle, after this add 2 cups of cooked rice, (brown rice can be replaced by white rice to get more nutrition and fiber intake).
- Stir for a while and add the peas okra mix.
- Cook on low flame for 4 minutes or so.
- Garnish it with fresh coriander leaves and served hot.
3. Bajra Whole Moong and Green Peas Khichdi
- Soak ¼ cup bajra and moong in different containers with sufficient water for at least 5 hours and then drain them nicely and keep aside.
- Combine the bajra, moong, ½ cup green peas, salt according to taste and a cup of water in a pressure cooker, mix it nicely and cook till 5 whistles.
- Let the steam settle and keep away.
- Heat 2tsp oil in a thick pan and add 1 tsp cumin seeds and let them crackle.
- Now add a pinch of asafoetida, ½ cup chopped onions, and cook on low-medium heat for about a minute.
- Add 1 cup chopped tomatoes, 1 tsp garlic paste, ½ tsp ginger paste, ½ tsp green chilli paste, ½ tsp turmeric powder, 1 tsp chilli powder, and salt as per taste.
- Mix all of these and cook for 3 minutes or so.
- Mash them well and add the bajra, moong, and green pea mixture along with ¼ cup water and keep stirring till about 5 minutes.
- Serve warm.
Now you know why green peas are the perfect food during pregnancy? Peas are nutrient-dense and an ideal source of protein. They also have a good fiber intake and can be consumed by women who are looking to lose weight or even by the ones who have diabetes since it has a reduced glycemic indicator.
More than that it has additional benefits for a pregnant woman as it saves the mother and baby from infection, keeps the energy up, regulates cholesterol, and recedes the neural tubal defects for the baby. So, it is a must and an ideal choice to be consumed during the pregnancy phase for sure.
[Read : Soybeans During Pregnancy]
FAQ’s
1. Can Green Peas Benefit the Fetus?
Yes, it can. They are rich in many nutrients. They are also rich in folate, which helps in reducing birth defects.
2. Can Green Peas Help With My Gestational Diabetes?
Yes, they might. Green peas are rich in protein and fiber too. It helps in regulating your blood sugar levels.
3. Will Eating Green Peas During Pregnancy help Me Manage Pregnancy Weight?
Yes, it can. It is a good source of fiber and is low in cholesterol. It can help you feel full longer and aid digestion.
4. Can Eating Peas During Pregnancy Strengthen My Bones?
Yes, of course. They are rich in vitamin K. This helps in better retention of calcium.
Read Also: Shatavari (Asparagus Racemosus) During Pregnancy
