The health benefits of split pea soup are countless. It’s one of the superfoods that are rich in fiber, protein, and minerals. For every 350 calories, peas have only one gram of fat. Split pea has the high highest amounts of dietary fiber as a natural food source.
Split peas were an essential part of a human’s diet since prehistoric times! Archaeologists have found peas in the old digs of Egypt, Asia, and Rome.
One should not confuse split peas with split yellow gram (chickpeas) or split pigeon peas. All these peas are not the same even though they all belong to the family of beans and legumes.
Split peas are of green and yellow colors. They have an outer skin that is removed or split into half naturally. [1]
This article reviews the nutrient facts, health benefits, and possible side effects of split peas.
Split Pea Nutrient Benefits
Split Peas contain the following nutritional values that benefit your body a lot.
1. Split Peas are High in Dietary Fiber
Dietary fiber in split pea soup may keep you full without adding anything to your calorie content.
It adds bulk to your food which is very good for digestion and will benefit your heart. It removes cholesterol from your body, keeping your blood cholesterol in check. [2]
Only 1 cup serving of split peas contains around 17% of your daily recommended fiber intake. Remember to check the fiber content of peas while buying them. Some canned peas have more fibers than others.
2. They are High in Potassium
Potassium is an essential mineral required for your body. Split pea soup will help to meet that potassium limit.
Potassium supports your metabolism but activates enzymes. [3]
Potassium dissolved in your blood, and other fluids help to control your blood pressure. It is also important for the proper functioning of the nervous system.
Drink 1 cup of split pea soup per day to meet 7 percent of your daily potassium intake.
3. Split Peas are High in Vitamin K
Split pea soup also contains vitamin K. Vitamin k is essential for your immune system. It helps the body to respond to injury. [4]
Vitamin K helps to activate enzymes responsible for triggering blood clot formation. Thus, it protects you from blood loss. Without blood clots, there would be the risk of severe blood loss even from minor wounds.
You can get around 15-20% of vitamin K by having 1 cup of canned split pea soup. Men are recommended daily intake of 15% vitamin K and women 20%.
Split pea is also full of other vitamins like Vitamin A, B-1, B-6, and C. It would not be wrong to call them a Vitamin powerhouse!
READ MORE: 10 Benefits of Vitamin B6 That You Should Know
7 Health Benefits of Split Pea Soup
If you want to know the benefits of split pea soup, then keep on reading!
1. Split Pea Soup May Keep Your Heart Healthy
Split pea soups help to prevent cardiovascular disease. It reduces the plaque in your blood vessels and lowers your blood cholesterol levels. The soluble fibers in this food are perfect for keeping your heart healthy. It reduces the risk of having heart disease.
High blood pressure or hypertension leads to heart disease. The potassium in split peas lowers the blood pressure. [3]
It also produces serotonin, which is useful in improving your mood and sleep!
2. It Can Lower Cholesterol Levels
Dietary fibers are an essential part of your diet. Fiber is useful in reducing blood cholesterol levels.
Low-Density Lipoprotein cholesterol (LDL) is very harmful and known as ‘bad cholesterol.’ Fiber can lower LDL. [5]
The fiber from split peas forms a gel-like substance in the digestive tract. So, it binds the cholesterol-containing bile and carries it out of the body.
Including split peas in your daily diet can provide approximately 65% of the daily recommended value of fiber in your food.
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3. Split Pea Soup May Control Your Blood Sugar Levels
The high fiber content of split peas helps regulate blood sugar levels. So it is an excellent food for people with diabetes. [5]
Split peas have soluble fiber which carries out a vital task. It can absorb sugar and release glucose very slowly into the bloodstream. This ensures that the blood sugar level never rises too much.
It also provides a steady supply of energy over time. It is perfect for people with diabetes.
4. It May Help in Weight Loss
Split peas are very rich in fiber and protein content. They can be helpful if you are trying to lose weight. A small part of split pea soup can last for a very long time. It makes you feel having a full stomach for a very long time. [5]
It is full of nutrients like Vitamins and minerals. It is completely fat-free. Vegetarians and vegans can use this as an excellent source of protein.
It has many complex carbohydrates which provide energy but is very low in calorie count. You can also add split peas to your salads, soup, and even burgers and enjoy their health benefits!
READ MORE: The Benefits of Honey and Cinnamon for Weight Loss
5. Split Pea Soup for Sulfite Sensitivity
Some people are sensitive to sulfites. It is a rare condition. Sulfite is not used in fresh foods, but it can come in some processed or cooked food. It works as a preservative in baked goods, vinegar, beer, or wine.
People insensitive to sulfites experience symptoms like rapid heartbeat, headache, and nausea. You should avoid foods that might contain sulfides. People with asthma are more affected by sulfites. [6]
But split pea soup can be helpful in the detoxification of sulfites. Split pea soup contains minerals that can remove the toxicity of sulfites.
READ MORE: 9 Best Essential Oils for Asthma Attacks + (How to Use Them)
6. It Can Help in Digestion
The high fiber content of split peas is amazing in dealing with digestive disorders. Irritable Bowel Syndrome is discomfort or pain in the belly. [7]
The trouble with bowel movements can be severe. Sometimes other colon conditions can occur in people with Irritable Bowel Syndrome. Split peas are helpful in dealing with Irritable Bowel Syndrome.
The insoluble fiber content in split peas works as a bulking agent. It also makes bowel movement more natural.
READ MORE: 19 Home Remedies to Get Rid of Indigestion Fast
7. Split Pea Soup May Lower the Risk of Cancer
Isoflavones can prevent heart disease and breast cancer. Isoflavones mimic the hormones of your body, and it is a type of plant estrogens. You should take it in minimal amounts.
Split peas contain isoflavones. Isoflavones are very good at reducing hot flashes. Hot flashes are known as one of the common symptoms of menopause or perimenopause. It is also prevalent in women who have removed their ovaries or have menopause after chemotherapy.
Split pea soup will help to lower the risk of cancer. [8] [9]
READ MORE: 12 Essential Oils for Cancer That You Should Know (Backed by Evidence)
Possible Side Effects
There are some things which you should consider while taking Split pea soup. Split pea soup contains sodium. Sometimes in canned food, the sodium content is more to enhance the taste and prolong the expiry date.
If you drink a large amount of split pea soup, then the sodium in the peas may increase blood pressure and cause cardiovascular disease.
While buying canned split peas, consider the sodium content of the can. Some brands of canned split peas contain more sodium than others. So checking the nutrition level while purchasing the peas can be helpful.
Where to Find Split Peas
Split peas can be found in any grocery shop. However, if they are not available in your neighborhood, you can also try some began protein powder to get similar nutrients.
One of the best pea protein powders you can get from Vegan Lifts. These are low-fat, organic protein powders that you can get at an affordable price.
How to Make Split Pea Soup
Split pea soup is full of nutrition and is also very tasty. We have an easy recipe for you to try at home!
This soup will serve 6 people.
A simple recipe for healthy split pea soup:
- To make this soup, you will need split peas, olive oil, onion, celery, carrots, garlic, potatoes, chicken broth, bay leaves, salt, and pepper.
- In a large pot, take 1 tablespoon of olive oil and heat it. Take 2 ribs of celery, 1 small onion, and 2 medium-sized peeled carrots and dice them.
- Then take 2 cloves of garlic and mince them. Add all the above to the hot oil and sauté until all the vegetables are soft. Five minutes should be enough for the vegetable to soften.
- To the vegetables add 10 cups of water or chicken broth. Take 2 medium potatoes, peel, and dice them. Add the potatoes, 1 cup of split peas, and 2 bay leaves. Add some salt and pepper to the soup according to your taste.
- If you don’t like the all-vegetable soup, then you can add pieces of chicken without the bones. Boil the chicken with a bit of salt and add the boneless meat to the broth.
- Keep on cooking the soup at a medium flame for about 40 minutes. Let it simmer until the peas have turned very soft and lost their shape. That will leave you with a very think soup.
- If you like Tabasco, then you can add a few drops to the soup for taste.
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