SPLIT PEAS

Small yellow or green split
peas are very rich in
cholesterol-lowering soluble
fiber, and are a source of
daidzein for protecting
against breast cancer.

Dried split peas, like other legumes, are rich in soluble fiber. This forms a gel-like substance in the digestive tract that binds cholesterolcontaining bile and carries it out of the body. Split peas also contain an isoflavone, called daidzein, which acts like weak estrogen in the body. The consumption of this isoflavone has been linked to a reduced risk of certain health conditions, including breast and prostate cancer. Split peas are particularly rich in potassium, the mineral that can help lower blood pressure, control fluid retention, and may help limit the growth of potentially damaging plaques in the blood vessels.

  • Rich in soluble fiber to help lower “bad” blood cholesterol.
  • A source of daidzein, which may reduce risk of hormone-related cancers.
  • Very high in potassium for heart health.
  • Excellent source of vegetable protein.

Practical tips:

Like lentils, split peas don’t need to be soaked before cooking and can be simply cooked in simmering water for about 30 minutes. Cooked split peas can be pureed and served as a healthier alternative to potatoes. They can also be pureed with oil and spices to make a dip.

DID YOU KNOW?
Split green peas are fresh peas that have been dried in their pod—the two halves split naturally during this process. This was the way in which peas were originally eaten. It wasn’t until the Middle Ages that peas were eaten fresh.

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