For some people, the most interesting thing that
they remember about peas is in one scene of Cartoon Network’s animated series,
The Powerpuff Girls. In this early episode, Supper Villain shown in 1999, the
new next-door neighbors are invited to the girls’ for dinner. The neighbor,
Harold, then orders, “Eat your pea, Professor!” in what now is one of the most
famous – and funniest – scenes of The Powerpuff Girls. It is a memorable scene
because The Professor, a grown man, tried in an excruciating way to eat and
swallow one small pea.
A lack of information makes peas much maligned
and there is much to clear about them. Like The Professor, there are people who
find it difficult to eat their vegetables. But unknown to many, peas (and
lentils) are two of the healthiest foods on the planet. They may be small in
size, but they are a powerhouse when it comes to diet and nutrition.
Dried
peas, lentils, and chickpeas are called ‘pulses’. These are their seeds and
members of the legume family that are packed with protein, fiber,
anti-oxidants, calcium, and iron. According to the US Dry Pea and Lentil
Council of the USDA, pulses are everything on one plate: they deliver great
flavor that’s not only nutrient-dense, but also gluten-free with low allergen
and low glycemic responses. They are one of the greatest additions to any diet,
but especially for those who are diabetic, those who have heart problems, and
those who are trying to lose weight.
PROTEIN
Legumes
use nitrogen from the atmosphere to make protein. They are a valuable
equivalent to animal protein but have the added benefit of being low in fat and
less in calories. In comparison, a 6 oz. cut of steak provides 40 g of protein,
but also 38 g of fat (14 g saturated fat) while a cup of cooked lentils gives
18 g of protein and only 1 g of fat. This is not surprising, considering
lentils are the third-highest sources of protein, by weight, of any legume or
nut (next only to soybeans and hemp).
Protein
is an important cell builder of the body. It is crucial in building muscle and
tissue, the parts of your body you need to move and lead an active lifestyle.
When choosing sources of protein, it is essential to select lean,
nutrient-dense food like beans, nuts, and whole grains. Dried peas and lentils
are available everywhere, any time of the year, and so offer one of the most
inexpensive sources of protein.
FIBER
Fiber
is important because it helps clean out one’s digestive system. Along with an
adequate intake of liquids, fiber flushes out unwanted toxins from the body.
Soluble or dietary fiber reduces the risk of developing many diseases and
conditions such as diabetes, heart disease, and constipation. And because
fiber-rich foods fill one up quickly, there are less calories consumed.
Fiber
is found mainly in legumes, fruits, vegetables, and whole grains. The more you
eat, and the more active you are, the more you need fiber. Here are the
recommendations for adults of the Institute of Medicine regarding daily fiber
intake:
Age 50
or younger Age 51 or older
Men 38 grams 30 grams
Women 25
grams 21 grams
Institute of Medicine, 2012
Peas
and lentils provide one of the highest amounts of fiber. A cup of cooked split
peas gives 16.3 g of fiber, while a cup of cooked lentils has 15.6 g of fiber.
To compare, the traditional source of fiber, cooked oatmeal, contains 4 g of
fiber.
ANTIOXIDANTS
Peas
and lentils like beans and other legumes are rich in phytochemicals. These
antioxidants help in defending the body against the effects of free radicals,
and slow down aging and breakdown of body processes. Studies show that a diet
high in antioxidants from fruits and vegetables is linked to a reduced risk of
cancer and cardiovascular disease.
NUTRITION
POWERHOUSE
These
are just a few of the health benefits from consuming peas and lentils.
Considering how small they are, it is easy to dismiss them as a good source of
nutrients but studies from all over the world show that peas and lentils are
two of the healthiest foods one can eat.
In
the Philippines, Easycook brand of
US No. 1 grade peas, lentils, and beans are the highest grade. These are best
in quality – they have bright uniform color, uniform size (for even cooking),
and have no visible defects like cracked seed coats and foreign materials. In
other words, the more uniform the color and size, the higher their grade will
be. They meet specifications and standards set by the USDA for both growers and
consumers, and for local and international consumption, and these US No. 1
grade peas and lentils are the only ones provided by Easycook.
Easycook peas, lentils, and beans are
what Filipinos need for a fit and healthy lifestyle as they are rich in
protein, fiber, antioxidants, folate (iron), and calcium. Easycook variants
include yellow and green split peas, lentils, great Northern beans, pinto
beans, and light red kidney beans and are available in leading supermarkets
like SM, Robinson’s, Shopwise, Rustan’s, and Metro Gaisano.
On
December 21, 2013, recipes creatively using peas and lentils were demonstrated
by Filipino master chef Ojie Reloj at a media event. Chef Ojie is an architect
by trade so he knows to meld function and beauty while emphasizing the
importance of using local resources, which he also does in his cooking. Some of
the recipes he loves include Lentils a la Mongo (prepared the same way as
mongo, using lentils as a healthy mongo replacement), Lentils or yellow split
peas empanaditas, and Lentils and Pesto Macaroni Soup.
Because
of their high nutrient content, peas and lentils are recommended for everyone.
They are the smart alternatives for a healthier, beneficial life. This is one
of the best health advices: eat your peas, love your lentils!
Easycook peas, lentils, and beans are
distributed in the Philippines by Ideal Macaroni and Spaghetti Factory Inc. For
more information, please go to their website http://www.idealmacaroni.com
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