Green peas, locally known as ‘amashaza’ are types of legumes commonly found in many local markets.

Mostly eaten with different types of vegetables, nutritionists say one can eat them exclusively as they provide the essential vitamins needed.

ABUNDANT IN NUTRITION

Rene Tabaro, a nutritionist at Oshen-King Faisal Hospital, Kigali, says there are several types of peas, like yellow peas, black-eyed peas and purple peas. However, green peas are the most frequently consumed by Rwandans.

He says that they are low in calories and offer several vitamins, minerals and antioxidants. In addition, they are high in fibre and protein.

He notes that these kinds of peas are the best plant-based sources of protein, with a high amount of fibre.

"Consuming them often increases the level of certain hormones in the body which reduces appetite, thus helps one to eat less. With the presence of fibre in them, it helps in digestion,” he says.

Tabaro explains that the protein contained in green peas makes them an excellent food choice for vegetarians or vegans.

However, he points out that green peas are not a complete source of protein because they lack an essential amino acid called methionine, so adding other protein substitutes is ideal.

"One can consume green peas alongside other sources of protein to ensure that they get enough of all the essential amino acids in their diet,” Tabaro adds.

Patricia Habiyaremye, a Kigali-based nutritionist, says that consuming green peas helps in promoting muscle strength and bone health. It also plays an important role in weight loss and maintenance.

PREVENTION OF CHRONIC DISEASES

For those with chronic diseases such as diabetes, Habiyaremye says including green peas in their diet plan is essential.

She notes that this is so because peas can be part of a diabetes eating plan. This is because they contain fibre and protein, both of which slow down digestion and in turn, smooth out blood sugar levels after eating.

Additionally, Habiyaremye says that eating protein-rich foods with peas can help stabilise blood sugar levels in people with type 2 diabetes.

Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, says that green peas have several properties that help support blood sugar control.

For instance, they have low glycaemic index, which is a measure of how quickly the blood sugar rises after eating food. A diet that contains low glycaemic foods is helpful when it comes to regulating blood sugar levels.

"Because it’s rich in fibre, green peas help control blood sugar. This is because fibre slows the rate at which curbs are absorbed, which promotes a slower and more stable rise in blood sugar levels, rather than an increase,” Musengimana explains.

Tabaro says that consuming green peas regularly can reduce the risk of cancer. He says this is because of the presence of antioxidants that help reduce inflammation in the body.

He notes that apart from that, some studies have also shown that green peas contain saponins, which may help prevent several types of cancer and have the potential to inhibit tumour growth.

"These peas are also rich in several nutrients which are known for their ability to lower the risk of cancer, particularly Vitamin K which helps reduce the risk of prostate cancer,” Tabaro says.

Habiyaremye says that peas, when consumed, are capable of preventing heart disease. And that they may be helpful in preventing high blood pressure, which is a major risk factor for heart disease.

"The high fibre content of green peas and legumes lowers the total cholesterol and bad LDL cholesterol, both of which increase the risk of heart disease,” she says.

Habiyaremye adds that flavonols, carotenoids and Vitamin C antioxidants contained in green peas have been shown to reduce the likelihood of heart disease and stroke due to their ability to prevent damage of cells.

She adds that green peas also contain heart healthy minerals such as magnesium, potassium and calcium.

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