Peas come in several types, with snow peas and sugar snap peas being the two most common ones, but they are often confused with one another. Both are sweet legumes with an impressive profile of nutrients and offer incredible health incentives. Though they are similar in many ways, they have a few significant differences. Snow peas are a storehouse of nutrients and flavourful vegetables used widely in numerous culinary delights globally.
Dive into this article to get an insight into snow peas nutrition, health benefits, culinary uses and side effects.
What Are Snow Peas?
Snow peas, also called Chinese pea pods, are a popular legume consumed when the peas are still in the pod. They are small, flat, and crisp pods with sweet peas enclosed. Unlike other varieties of peas, both the pod and peas are used in a variety of dishes, making them a versatile addition. The mild flavour and crunchy texture of snow peas, make it a versatile veggie for stir-fries, salads, and as a standalone snack.
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Snow peas go with the scientific name Pisum sativum var. saccharate. These peas are easily found in grocery stores. Each pod contains up to seven peas, which can be eaten raw or blended into any dish. Peas are versatile and can be blended into any dish or just munched on for a protein-power snack.
Nutritional Profile
Snow peas and sugar snap peas are similar in their nutritional value. A 100-gram serving of fresh raw snow peas offers:
Nutrient Value
Energy 42 Kcal
Carbohydrates 7.55 g
Protein 2.80 g
Total Fat 0.20 g
Cholesterol 0 mg
Dietary Fiber 2.6 g
Vitamins
Folates 42 μg
Niacin 0.600 mg
Pantothenic acid 0.750 mg
Pyridoxine 0.160 mg
Riboflavin 0.080 mg
Thiamin 0.150 mg
Vitamin A 1087 IU
Vitamin C 60 mg
Vitamin E 0.39 mg
Vitamin K 25 μg
Minerals
Calcium 43 mg
Copper 0.079 mg
Iron 2.08 mg
Magnesium 24 mg
Manganese 0.244 mg
Selenium 0.7 μgg
Zinc 0.27 mg
*Source: USDA National Nutrient database
Also Read: Cowpea/ Chawli: 7 Incredible Health Benefits Of This Protein-Packed Legume
Potential Health Benefits of Snow Peas
Supports Weight Loss
These tasty little pods are packed with a dense nutrient profile and high dietary fibre, which makes them a perfect filling food. They are extremely low in fat and calories, so you can have these legumes in ample amounts without the guilt of going overboard with calorie intake for the day. The goodness of dietary fibre promotes digestion and triggers metabolism, thus helping you shed surplus kilos.
Controls Diabetes
The high dietary fibre content in snow peas helps to regulate blood sugar spikes and maintain insulin levels in the body. This is mainly important for people with diabetes, who need to be watchful about their intake of simple carbs and keep a tab on their blood sugar levels to avert sudden spikes and drops.
Promotes Digestion
If your diet contains adequate dietary fibre, which snow peas deliver, you can enhance your digestive function and gut health. Fibre can stimulate peristaltic motion, promote nutrient uptake, ease inflammation in the gut, and prevent stomach-related discomforts like bloating, flatulence, and indigestion.
Bone Health
Snow peas contain vast reserves of minerals that the system requires to improve bone mineral density. The wealth of iron, potassium, and manganese present in snow peas can sustain bone health and lower the risk of osteoporosis and fractures.
Bolsters Immune System
Snow peas contain ample reserves of vitamin C, a potent antioxidant that can help trigger the production of white blood cells, the body’s defense mechanism against harmful pathogens. Thus, regular addition of this legume can reduce your susceptibility to infections like the common cold and flu and keep you disease-free.
Good Vision
Snow peas' rich vitamin A profile is a main element in improving vision health. This powerful antioxidant vitamin can avert oxidative stress in the retina, lowering the risk of macular degeneration, slowing down the development of cataracts, and enhancing eyesight.
Also Read: Adzuki Beans: Health Benefits, Nutrition, Uses For Skin And Hair, Recipes, Side Effects
Snap Peas vs. Snow Peas
Well, snap peas are most often mistaken for snow peas, but in fact, both are cross varieties between snow peas and garden peas. This hybrid is very similar in appearance and flavour to snow peas but a little sweeter than snow peas. It is commonly known as sugar snap peas, which are eaten in the pod (whole) and have a tough string along the pod seam that must be removed before eating.
Recipe
Snow Pea Stir-Fry
Ingredients
1 cup snow peas
1 medium-sized cubed bell pepper
1 tsp chopped garlic
½ tsp red chilli powder
¼ tsp jeera powder
¼ tsp turmeric powder
1 tsp oil
Salt to taste
1 tsp coriander leaves
Method
Take a pan, add oil and heat, add chopped garlic, and stir-fry until fragrant
Toss in bell peppers and snow peas, cook for 3 minutes
Add all spice powders and stir to combine well
Add salt and toss well for a few minutes
Garnish with coriander leaves
Serve hot with rice or roti
Nutrition
Snow peas offer a good amount of protein and essential vitamins and minerals that promote digestive health and bolster immunity. Bell peppers are laden with vitamins A and C, potent antioxidants that prevent oxidative damage and lower the risk of chronic diseases.
Side Effects
Snow peas are generally safe and well tolerated by most people, however, they may cause side effects in some individuals:
Some people may be allergic to snow peas, experiencing itching, swelling, and difficulty breathing. If you have a known legume allergy, consult your doctor before consuming snow peas.
Due to their fibre content, consuming excess snow peas may cause digestive discomforts, such as gas and bloating.
Snow peas contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones, it’s advisable to moderate your intake of snow peas.
Conclusion
Snow peas are a versatile and wholesome addition to any diet regimen, offering umpteen health benefits and manifold culinary uses. Whether you enjoy them raw, in a stir-fry, or in a salad, snow peas are the best way to get your daily dose of nutrients and optimize overall well-being. However, it’s important to be aware of potential side effects and consume them in moderation, especially if you have specific health concerns.
( This article is reviewed by Soumita Basu Ayurveda Pharma Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Review of the health benefits of peas (Pisum sativum L.)
Wendy J Dahl 1, Lauren M Foster, Robert T Tyler
https://pubmed.ncbi.nlm.nih.gov/22916813/
EVALUATION OF QUANTITATIVE TRAITS AND ANTI-OXIDANT ACTIVITY OF SNOW PEA VARIETIES AS A POTENTIAL HIGH VALUE CROP IN MIDDLE HILL CLIMATIC CONDITIONS OF UTTARAKHAND HIMALAYAS
Indian Journal of Scientific Research 11(2):1
https://www.researchgate.net/publication/348921302
