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What are the Health Advantages of including Green Peas in Diabetic or Heart-Healthy Diets?

Including green peas (also called matar in India) in diabetic or heart-healthy diets offers many scientifically supported health advantages. Here’s a detailed breakdown of how they help:

🌿 1. Blood Sugar Control (Diabetes Benefits)

  • Low Glycemic Index (GI):
    Green peas have a GI of about 22–45 (low), which means they cause a slower, steadier rise in blood sugar.

  • High Fiber Content:
    A 1-cup serving provides about 8–9 g of dietary fiber, which slows carbohydrate absorption and improves insulin sensitivity.

  • Plant Protein:
    About 8 g of protein per cup helps reduce post-meal glucose spikes by balancing carbohydrate digestion.

  • Natural Antioxidants:
    Compounds like polyphenols and flavonoids reduce oxidative stress, which is linked to insulin resistance and diabetes complications.

❤️ 2. Heart Health Support

  • Cholesterol Regulation:
    Soluble fiber in peas binds to bile acids, helping reduce LDL (“bad”) cholesterol levels.

  • Blood Pressure Control:
    Peas are rich in potassium and magnesium, minerals that help relax blood vessels and maintain healthy blood pressure.

  • Low in Fat, No Cholesterol:
    They provide plant-based nutrition without saturated fat, supporting cardiovascular health.

  • Antioxidant Power:
    Nutrients like vitamin C, vitamin E, carotenoids, and flavonoids help prevent arterial inflammation and oxidative damage.

⚖️ 3. Weight and Satiety Management

  • The protein + fiber combination promotes fullness, reducing overeating and helping maintain a healthy body weight — an important factor for both diabetes and heart health.

💪 4. Nutrient Density

  • Green peas are excellent sources of:

    • B-vitamins (especially folate and B6) → support heart and metabolic health.

    • Iron and zinc → support energy metabolism.

    • Vitamin K → helps regulate calcium in blood vessels and bones.

🥗 5. Easy Ways to Include Them

  • Add to soups, salads, and vegetable curries.

  • Mix with brown rice or millets for balanced meals.

  • Use steamed or lightly sautéed peas as a side dish.

  • Avoid deep-frying or using heavy creams, which can offset their benefits.


Purchase Lakeena Dal via Online - www.seenaavaanaa.com
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Location: Madurai, Tamil Nadu, India

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