Canned peas are a low-calorie, saturated fat and cholesterol-free source of dietary fibre, iron, vitamin A and vitamin C. They do not contain as high a concentration of nutrients as their fresh or frozen counterparts. However, they can still boost your nutrition significantly when you have no access to fresh peas.
So, can you eat canned peas raw? Yes, you can. Canned peas are partially cooked and ready to eat straight from the can. You can, however, cook them on low to medium-low heat until they warm up as desired. The need to cook them will only improve the taste but not making them safer to eat.
While cooking, ensure they do not overcook since the skin breaks and becomes mushy, losing the nutrients, taste and texture.
Is Eating Canned Peas Raw Bad for Me?
You might have bought canned peas from the store and eaten them raw. You might then wonder whether eating canned peas raw is bad for you. Canned peas may contain fewer nutrients than fresh or frozen peas. However, eating canned peas raw is good for you since they have a high nutritional value compared to cooked peas.
They are low in saturated fat, sodium and cholesterol. It is also a source of protein and an excellent source of dietary fibre.
What is the Nutritional Value of Canned Peas?
Canned peas may not be as nutritious as the fresh or frozen ones. However, they contain an acceptable amount of nutrients too. They are rich in various assorted vitamins and minerals, high in antioxidants and phytonutrients, and low in fat and calories.
The following are the nutrients found in a half-cup serving of canned peas:
- Protein 3.76 g
- Carbohydrates 10.96 g
- Natural sugars 3.54 g including sucrose, glucose, fructose and maltose
- Soluble and insoluble dietary fibre 3.5 g, which helps cut the risk of colon cancer.
- Calories 59.
- Calcium 17 mg – is essential for healthy teeth.
- Iron 0.81 mg – helps adeno triphosphate.
- Manganese 0.258 mg helps produce antioxidants.
- Vitamin A 765 IU – necessary for maintaining healthy vision.
What are the Benefits of Eating Canned Peas?
Canned peas are beneficial to the human body since they contain several nutrients. The following are the benefits;
1. Prevents Digestive Disorders
Due to the high content of soluble and insoluble fibre, peas help to ensure that digestion is functioning at its best. The fibers help increase nutrient absorption, improve satiation, cleanse the digestive tract, and regulate the breakdown of food. They help to prevent or reduce the symptoms of irritable bowel syndrome, constipation and other digestive disorders.
2. Helps to Strengthen Bones
The strong and healthy skeletal structure is made possible by Vitamin K. Peas contain a good percentage of this vitamin of the recommended daily amount per cup. Vitamin K helps in improving calcium absorption, catalyzes bone density and modulates bone metabolism. Therefore, it helps prevent the occurrence of arthritis and joint pains.
3. Helps Promote Excellent Eyesight
Vitamin A is an essential nutrient that is required to maintain healthy eyes and sharp vision. Twenty-six per cent of vitamin A needed in daily consumption per 100 grams is provided by peas. It contains lutein which is an antioxidant which keeps the cells of the eyes healthy.
According to the American Optometric Association, a generous daily intake of lutein and vitamin A could prevent cataracts, vision loss and macular degeneration brought about by age.
4. Provides Anti-inflammatory Nutrients
Peas contain natural anti-inflammatory compounds such as alpha-carotene, beta-carotene, ferulic acid, caffeic acid, epicatechin and catechin. Such compounds reduce the risk of developing chronic inflammatory disorders and related complications such as type2 diabetes, hypertension and arthritis.
They also contain 30mg of alpha-linoleic acid per cup, which is a type of anti-inflammatory Omega-3 fatty acid that reduces inflammation in vital organs such as the brain and heart.
5. Helps Prevent Stomach Cancer
Regular consumption of peas is associated with stomach cancer prevention due to the high-level fibre, and antioxidants. Peas contain a high amount of polyphenol known as coumestrol, which significantly decrease the risk of developing all colon cancer types.
6. Acts as a Natural Anti-aging Solution
Premature ageing brought about by oxidative stress, sun’s UV rays and stress can cause wrinkling on the face, sagging skin, fine lines and pigmentation. Peas help reduce free radical damage, especially in skin tissues since they contain flavonoids, carotenoids, phenolic acids and polyphenols.
You can use Vitamin C as an ingredient in cosmetic products since its intensity in peas helps keep the skin supple, young and radiant. Therefore, for you to have youthful and glowing skin, add peas to your diet, be it canned, steamed, stir-fried, boiled or eaten fresh and raw.
How Can You Improve the Taste of Canned Peas?
Canned peas come packed in a solution that helps preserve them for long. The taste may not be appealing to your taste buds hence you can make them better through;
- Pour out the liquid in canned peas and rinse them thoroughly.
- Add basic seasonings to your peas.
- Add water to the peas in a food processor and add the peas to your favorite fruit or vegetable juice.
- Add drained peas to your favorite type of gelatin while the gelatin sets.
Can You Overcook Canned Peas?
While cooking your peas, be careful not to overcook them. Steaming them for long or boiling will increase water absorption and cause them to become mushy and soggy.
During this process, the nutrients and flavour of your peas tend to be compromised. Therefore, cook them for about 1-2 minutes and enjoy with butter, salt and pepper.
- Eating canned peas raw is an excellent way to eat them rather than cooking them since they are pre-cooked before canning.
- Peas as a vegetable contain various nutrients which play a huge role in preventing you from complications and diseases.
- Eating raw, canned peas accords you various health benefits such as the strengthening of bones, improving eyesight and preventing stomach cancer.
- You can appease your taste buds by improving your canned peas’ taste by cooking and adding seasoning.
- It is effortless for you to overcook your peas which you can avoid by cooking them for 1-2 minutes.