Snow Peas: What Are They and Why Are They Recommended?

It's important to include legumes in your diet on a regular basis. Snow peas belong to this food group and have several essential nutrients.
Snow Peas: What Are They and Why Are They Recommended?
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 04 October, 2022

Snow peas are a low-fat, low-calorie type of legume that can be included in the diet on a regular basis. They’re packed with essential quality nutrients such as vitamin A and vitamin C. In fact, they have become fashionable in recent years for their positive health properties. They also have a sweet taste and a crunchy texture.

Before we start, we should point out that consuming pulses on a frequent basis is an excellent strategy to improve bowel function and to help prevent the development of chronic and complex pathologies.

They should appear in the diet at least a couple of times each week, thus ensuring variety. They’re even versatile from a culinary point of view, being able to be cooked in different ways.

Nutritional value of snow peas

Some snow peas.
The fiber present in snow peas will increase your feeling of satiety.

Snow peas provide about 40 calories per 100 grams (4 oz) of product. For this reason, they can be included without any problem in the context of a hypocaloric diet with the aim of losing weight. As they contain a high amount of fiber, they will increase the feeling of satiety in a very efficient way.

They’re also able to provide enough proteins, although in this case they’re of low biological value. They don’t contain all the essential amino acids and their digestibility is limited. However, they’ll help to complete the daily intake, thus covering the requirements and avoiding the development of pathologies that affect lean mass.

It’s worth mentioning, above all, the content in vitamins of group B and vitamin C. In fact, a serving of snow peas practically covers the daily needs of vitamin C, thus consolidating itself as an excellent antioxidant.

The calcium concentration of snow peas isn’t negligible either. This element is essential to ensure muscle contraction and bone health. It’s especially important to encourage its consumption in the case of women, as, once the menopause is over, they tend to experience reductions in bone mineral density. Thus, the risk of fractures will increase over the years.

Benefits of snow peas

Snow peas.
Include legumes such as snow peas regularly in your diet and benefit from their properties.

Regular consumption of snow peas is good for intestinal health. Fiber is an element that can help to improve transit and prevent the development of inflammatory pathologies related to the digestive tube. This is evidenced by research published in the journal Nature Reviews. It will even increase the feeling of satiety, thus achieving greater adherence to the diet and making it much more sustainable.

On the other hand, it’s worth mentioning that vitamin C is crucial to boost immune function. This element improves the innate and adaptive defense system, as stated in a study published in Nutrients.

Thus, the risk of contracting infectious pathologies will be lower and their management, in the case of developing them, will be simpler. Maintaining an optimal level of vitamin C allows an efficient control of symptoms, with a reduction in their intensity.

We shouldn’t forget the calcium present in snow peas. This mineral is part of the bone matrix and is essential to prevent the onset of complex pathologies such as osteoporosis.

However, to achieve a correct assimilation of calcium, it’s essential to maintain an adequate level of vitamin D in the blood. A publication in the journal Frontiers of Hormone Research confirms this.

Finally, reference should be made to the functions of the B vitamins. They have different roles within the body. They’re involved in important metabolic processes and are essential for the nervous system to function properly. It isn’t common to experience deficits of these vitamins, but it’s still advisable to ensure their daily intake to avoid problems.

You may also be interested in: 5 Legumes To Help You Lose Fat

Beans, suitable foods for the diet

As you’ve seen, beans are a type of beneficial legume that can be included in the diet on a frequent basis. They’ll help to cover the requirements in certain essential nutrients, at the same time that they increase variety in your diet. The latter is important in order to ensure adherence, which will avoid later rebound effects due to abandonment and frustration.

Finally, remember that, in some people, legumes can increase gas buildup in the intestine. In certain cases, this can be caused by an alteration of the microbiota. However, the problem is usually reduced if they’re subjected to good cooking processes, always cooked on a low heat. Thus, the fibers they contain are softened and fermentation will be less significant.

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  • Gill SK, Rossi M, Bajka B, Whelan K. Dietary fibre in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol. 2021;18(2):101-116. doi:10.1038/s41575-020-00375-4
  • Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
  • Goltzman D, Mannstadt M, Marcocci C. Physiology of the Calcium-Parathyroid Hormone-Vitamin D Axis. Front Horm Res. 2018;50:1-13. doi:10.1159/000486060

The contents of this publication are for informational purposes only. At no time can they serve to facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult with your trusted specialist if you have any doubts and seek their approval before beginning any procedure.