Snap peas (sugar snap peas) belong to the Pisum Sativum plant family, originating in Europe, and are distinguished by their vibrant green color. Another feature that makes them stand out is their highly satisfying crunch. They also pack a hint of sweetness–making them a delightful addition to your plate, whether fresh or cooked.
Snap peas are highly valued due to their versatility. They offer nutritional and weight loss advantages while promoting heart health, eye health, bone health, and digestive well-being.
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The Nutritional Benefits of Snap Peas
Sugar snap peas are rich in folate, a crucial element for maintaining healthy cell division and DNA duplication in your body. Health experts recommend that pregnant women or those planning to conceive should aim for a daily intake of at least 400 mcg of folate to help prevent birth defects.
In addition to folate, snap peas serve as an abundant source of essential nutrients, including:
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin K
- Potassium
- Fiber
- Beta-carotene
- Magnesium
Each nutritional content per serving, which is approximately three-quarters of a cup typically contains 40 calories, 2 grams of protein, 9 grams of carbohydrates, less than a gram of fat, 3 grams of sugar, and 2 grams of fiber.
However, it is important to note that although snap peas contain excellent dietary fiber, they can lead to stomach discomfort when taken in excess amounts. If you’re looking to increase your fiber intake, it’s advisable to do so gradually to allow your digestive system to adapt, especially if you have irritable bowel syndrome (IBS).
Snap Peas and Heart Health
Sugar snap peas are rich in nutrients that contribute to cardiovascular well-being. The vitamin C contained therein reduces inflammation in blood vessels, which can help prevent the hardening of arteries.
Snap peas are also rich in potassium, a key player in lowering blood pressure. Potassium helps maintain cell sensitivity to insulin, directly influencing the improved uptake of glucose from the bloodstream and, consequently, contributing to better blood sugar control.
Weight Loss Support
Being a non-starchy vegetable, sugar snap peas can be a valuable addition to your weight loss journey. Health experts recommend filling over half of your plate with non-starchy vegetables to balance nutrition and promote a feeling of fullness during such times.
Bone Health
Snap peas are a fantastic source of vitamin K, a key player in supporting the strength of your skeletal system. Vitamin K plays a crucial role in processing calcium and incorporating it into your bone cells. This process is vital for preventing bone issues such as osteoporosis and fractures.
In addition, vitamin K helps ensure effective blood clotting, promoting quicker healing within your body.
Promoting a Healthy Digestive System
Snap peas are rich in insoluble dietary fiber that serves as a prebiotic, thereby nourishing the “good” bacteria in your digestive system. This contributes to the overall health and efficiency of your digestive system. Insoluble fiber also adds bulk to stool without breaking down in the stomach and provides relief from constipation.
Boosting Eye Health with Snap Peas
Sugar snap peas are a valuable source of plant-based carotenoids (lutein and zeaxanthin). These are potent antioxidants that benefit a critical part of the eye known as the macula. Incorporating foods rich in lutein and zeaxanthin may help slow down the progression of macular degeneration, an age-related condition linked to irreversible vision loss,
How to Enjoy Snap Peas
When choosing snap peas, go for those with a vibrant green outer shell and firm, stain-free pods. For storage, place them in a perforated bag in your fridge’s crisper drawer, where they’ll stay fresh for up to 2 days.
Snap peas can be eaten either raw or cooked. It is okay to eat the entire crispy pod, though you might want to remove the tough strings found along the seams or go for a stringless variety.
Here are some raw snap pea ideas:
- Add them to salads: Snap peas can infuse a burst of freshness and color into your medley of greens, tomatoes, and cucumbers.
- Pair them with dips: Examples include hummus, guacamole, tzatziki, and ranch dressing.
- Serve them with cold dishes: Examples include pasta salad, chickpea salad, quinoa salad, and couscous bowl.
Snap peas can also be stir-fried, pan-grilled, sautéed, steamed, and roasted. However, be careful not to overcook them so as to maintain their delightful crispiness. For an extra tasty experience, consider cooking them with garlic and olive oil.
Summary
In conclusion, snap peas are a powerhouse of nutrients, offering a delightful crunch and a hint of sweetness to your meals. They support heart and bone health, aid in weight loss and promote a healthy digestive system. Snap peas are also packed with essential vitamins, minerals, and antioxidants, meaning that they contribute to overall well-being.
When shopping, go for those vibrant, firm snap peas. It is also advisable that you store them in perforated bags for enhanced freshness. Enjoy them raw in salads, with dips, or in cold dishes.
So, why not give your taste buds and health a treat? After all, who knew something so delicious could be so good for you?
FAQs About Snap Peas
Can I freeze my snap peas?
Certainly, snap peas can be frozen. For optimal results, blanch them first, then dry them and freeze them to maintain their quality and texture.
What’s the preferred way to cook snap peas?
There are several methods, but popular ones include stir-frying, blanching, or roasting. Stir-frying with a bit of oil and garlic creates a delicious side dish, while blanching involves a brief boil followed by a plunge into cold water to halt the cooking process.
Can sugar snap peas be eaten raw?
Raw snap peas are safe to eat. They make a wonderful addition to salads or can be served as a tasty standalone snack.
Why are my cooked snap peas tough?
If your snap peas are tough after cooking, they might have been overcooked. Overcooking can lead to a loss of their fresh, crisp texture.
