3. Peas

Peas are also a type of legume, and there are a number of different types.

One cup (160 grams) of cooked peas contains roughly:

• Calories: 125
• Protein: 8.2 grams
• Fiber: 8.8 grams
• Folate (vitamin B9): 24% of the RDI
• Manganese: 22% of the RDI
• Vitamin K: 48% of the RDI
• Thiamine (vitamin B1): 30% of the RDI

Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits.

One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour.

Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness.

Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives .

It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health.

SUMMARY

Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.

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