Health Benefits Of Sugar Snap Peas You Should Know About

Know Your Ingredient: Sugar Snap Peas

What Is It?
Hybrid, edible-pod peas with rounded pods and thick pod walls

What Are Its Benefits?
May improve bone and eye health, boost immunity, promote digestive health, prevent fatigue, and reduce the risk of cardiovascular diseases.

Who Can Consume It?
Anyone with vision-related issues, a weak immune system, poor gut health, and weak bones can consume them on the recommendation of their doctor.

How Often?
You can consume them daily.

Caution
Since sugar snap peas are rich in dietary fiber, their overconsumption may cause bloating and stomach discomfort.

Are Sugar Snap Peas Good for You?

Yes, sugar snap peas are starchy and nutrient-dense vegetables and can be eaten raw, cooked, or steamed. They have a crunchy texture, and you can eat the entire pod. The good part is that the glycemic load of sugar snap peas is 5, so they will not increase your sugar levels. Check out the nutrient profile of sugar snap peas in the next section.

Sugar Snap Peas Nutrition

A hundred grams of sugar snap peas contain (1):

These antioxidant-rich green vegetables contain many vitamins and minerals that contribute to their many health benefits. Let’s take a look at them.

Health Benefits Of Sugar Snap Peas

1. Improve Bone Health

Sugar snap peas contain vitamin K, which helps maintain bone health, increases bone mineral density, and reduces fracture rate in people with osteoporosisⁱ  XA bone disease that develops when bone mineral density and bone mass decrease making them susceptible to fracture. (2). Pea proteins contain biopeptidesⁱ  XA group of biological molecules that are formed by altering the protein fragments chemically. They serve as cell food. , which promote osteoblast proliferation (cells that make the bone) and differentiation and procollagenⁱ  XA precursor of collagen, a structural protein. It is converted into collagen by an enzyme called peptidase. development to improve bone function in people with osteoporosis (3).

2. Boost Immunity

Sugar snap peas contain vitamin C, an antioxidant that supports various cellular functions and boosts the immune system. It supports epithelial barrier function, which is crucial to protect the body against pathogens (4). Adequate intake of vitamin C can reduce the risk of pneumoniaⁱ  XAn inflammation in your lungs where the air sacs may get filled with pus or fluid due to bacterial, fungal, or viral infection. , malaria, and diarrhea in children (5).

Trivia

Calvin Lamborn, a pioneering Idaho botanist, was the first person to invent the original sugar snap pea in 1979.

3. May Boost Gastrointestinal Function And Health

Sugar snap peas contain fiber, which is crucial for improving digestion and gastrointestinal health. They promote overall gut health and functions like nutrient absorption, stool formation, and functions of gut-friendly microbes (6) (7).

4. May Prevent Fatigue

Animal studies found that pea peptides significantly reduced fatigue. Consuming peas also decreased blood urea nitrogen (BUN) and lactic acid levels in the blood (8). Blood urea nitrogen and lactic acid are produced during ATP metabolism (the energy source for cell function) and cause fatigue (9).

5. May Decrease The Risk Of Cardiovascular Diseases

Sugar snap peas are low in calories and do not contain fat, which makes them heart-friendly. Pea fiber can reduce postprandial (post-meal) triglycerideⁱ  XA type of fat that your body makes, gives you energy, and is stored in your blood. You can also get it from the foods you eat. buildup in the body, which is one of the major causes of cardiovascular disease, and improve heart health (10), (11).

6. May Help Protect Vision

Peas contain lutein and zeaxanthin, which can protect the eyes from macular degeneration, a condition that affects the macula in the retina and causes vision-related issues. Therefore, peas can be immensely beneficial in improving eye health (12).

In addition, much anecdotal evidence suggests that these plant-based low-calorie snacks exhibit anti-inflammatory properties and help in cancer prevention and blood sugar control while also improving skin health. However, limited data is available in this regard.

Sugar snap peas are available in spring (April to June). Fresh snap peas are light green and have a sweet aroma. You can consume them raw or cooked. Here is how you can add them to your diet

How To Eat Sugar Snap Peas: Healthy Recipes You May Try

You can roast them, pickle the entire pods, and add them to stir-fried dishes. Here are some tasty recipes you may try:

1. Sugar Snap Peas Stir Fry

What You Need

• 200 g of sugar snap peas
• 1 tablespoon of sesame seeds
• 1 tablespoon of sesame oil
• 3 tablespoons of olive oil
• 2 chopped garlic cloves
• 1 teaspoon of chopped ginger
• 20 mL water
• 1/4 teaspoon of pink salt or iodized salt

Method

1. Dry roast the sesame seeds on low heat.
2. Warm olive oil on medium heat and fry chopped garlic and ginger for two minutes.
3. Add the peas and stir fry them for a minute.
4. Add the water, cover the pan with a lid, and cook for three minutes.
5. Sprinkle salt and sesame oil for the finishing touch.

2. Sauteed Sugar Snap Peas And Tofu

What You Need

• 300 g of sugar snap peas
• 100 g of tofu
• 4 tablespoons of olive oil
• 1 teaspoon of chopped ginger
• ½ tablespoon of minced garlic
• ½ teaspoon of mustard seeds
• 1 teaspoon of salt

Method

1. Warm olive oil on medium heat. Add the tofu pieces, chopped ginger, and garlic. Fry for two minutes.
2. Add the mustard seeds, let them splutter, and then add the snap peas. Sauté
   for five minutes.
3. You can also add boiled potatoes to the recipe or serve mashed potatoes on the side to make it one wholesome meal.

3. Honey Glazed Carrots and Sugar Snap Peas

What You Need

• 200 g of sugar snap peas
• 1 large carrot (thinly sliced)
• 4 tablespoons of honey
• 2 tablespoons of butter

Method

1. Add butter to a frying pan. Add the carrots and fry for a few minutes on medium heat.
2. Add the sugar snap peas and fry on medium heat until they are crisp.
3. Add honey, stir for another minute, and serve hot.

Trivia

People from ancient Egypt and Rome used sugar snap peas as a dietary staple.

How To Store Sugar Snap Peas

• Always buy bright green and glossy peas, without any yellowing or speckled areas. Avoid the ones with loose peas rattling inside the pod.
• For storing, wash them with water, wipe them or air dry, and then put them in perforated plastic bags or glass containers. You can refrigerate them – however, use them within a week.
• You can also freeze them. Wash the sugar snap peas, pat them dry, and thaw them. Transfer the thawed peas to a plastic bag and seal it tightly. You can use frozen sugar snap peas for a month. Discard them if they turn sticky or give out a foul smell.

Sugar snap peas are possibly safe when consumed in moderation. However, they may cause minor side effects when consumed in excess.

Side Effects Of Sugar Snap Peas

1. May Cause Bloating

Sugar snap peas are rich sources of dietary fiber, and excess dietary fiber may cause bloating (13).

2. May Worsen Diarrhea

Anecdotal evidence suggests that sugar snap peas may worsen diarrhea and cause abdominal cramps and stomach discomfort.

3. May Cause An Itchy Throat

If you are allergic to sugar snap peas and legumes, it may cause an itchy throat and coughing.

Usually, these symptoms subside on their own once you stop eating sugar snap peas. However, if the symptoms persist after 48 hours, consult your doctor immediately.

Also, be aware if you are allergic to these.

Frequently Asked Questions

Do sugar snap peas make you gain weight?

No. Many anecdotal studies suggest that sugar snap peas may help with weight loss due to their low calorie and fat content.

Can you eat the shell of snap peas?

Yes. You can eat the shell of snap peas. In general, the whole pod of snap peas is edible. However, strings along the edges are removed before consumption.

What is the difference between snap peas and snow peas?

Sugar snap peas are a cross between garden peas and snow peas. Unlike flatter snow peas, snap peas are slightly tender with a sweet flavor and have a thicker, crunchy pod.

Can I boil sugar snap peas?

Yes. A quick blanching of sugar snap peas in boiling water is needed before eating.

What’s the difference between snap peas and edamame?

Snap peas can be eaten whole and have a slightly sweet taste. Edamame has a bitter taste, and you can eat only the pods.

Unveil the nutritional value and health benefits of sugar snap peas in this insightful video. Explore how this delicious vegetable can enhance your overall health and nutrition.

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Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

     

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients. Her forte lies in therapeutic diets for type 2 diabetes, thyroid, cholesterol, PCOD/ PCOS, fatty liver, heart health, and other metabolic diseases,...more

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Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more

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