Peas, often overlooked in our diets, are a treasure trove of nutrition and a symbol of Allah’s abundant blessings. As the Quran says, “Then let mankind look at his food – how We pour down water in torrents, then We split the earth in clefts, and cause to grow within it grain, and grapes and herbage, and olive and palm, and gardens of dense shrubbery, and fruit and grass – [as] enjoyment for you and your grazing livestock.” (Surah Abasa: 24-32). Indeed, peas are among these divine provisions, embodying nourishment, healing, and sustenance.
In this blog, we will explore the benefits and potential disadvantages of peas, emphasizing their role as a valuable food in our lives while aligning with Islamic teachings.
What Are Peas?
Peas are small, round green seeds housed in pods, belonging to the legume family. They have been cultivated for thousands of years and are a staple in many cuisines worldwide. There are several varieties of peas, including garden peas, snow peas, and sugar snap peas, each offering unique flavors and nutritional profiles.
Nutritional Profile of Peas
Peas are incredibly nutritious, offering a range of vitamins, minerals, and macronutrients. A 100-gram serving of peas contains:
Calories: 81 kcal
Protein: 5.4 grams
Carbohydrates: 14 grams
Fiber: 5 grams
Vitamin C: 48% of the Daily Value (DV)
Vitamin K: 22% of the DV
Folate: 16% of the DV
Iron: 2.5% of the DV
These nutrients highlight peas as a wholesome food that promotes overall health and wellness.
Benefits of Peas
1. Rich Source of Plant-Based Protein
Protein is essential for muscle repair, hormone production, and overall body function. Peas are a great source of plant-based protein, making them an ideal food for vegetarians and those seeking halal, healthy protein alternatives. Protein is also essential during fasting, as it helps sustain energy levels.
2. High in Dietary Fiber
The fiber content in peas promotes digestive health by preventing constipation and maintaining a healthy gut microbiome. The Prophet Muhammad (peace be upon him) emphasized moderation in eating for good health, saying, "The son of Adam does not fill any vessel worse than his stomach." (Tirmidhi). Including high-fiber foods like peas ensures satiety and prevents overeating.
3. Supports Heart Health
Peas are rich in heart-friendly nutrients such as magnesium, potassium, and antioxidants. These help lower blood pressure, reduce cholesterol levels, and protect against cardiovascular diseases. Regular consumption aligns with the Islamic principle of caring for the body as an Amanah (trust) from Allah.
4. Boosts Immunity
The high vitamin C content in peas strengthens the immune system, helping the body fight infections. In Islam, maintaining good health enables believers to perform their religious duties more effectively.
5. Aids in Weight Management
Low in calories and high in fiber and protein, peas are an excellent choice for those looking to manage their weight. These qualities help control hunger and reduce unhealthy snacking.
6. Rich in Antioxidants
Peas contain antioxidants such as flavonoids, carotenoids, and polyphenols. These compounds combat oxidative stress, reducing the risk of chronic diseases like cancer. Islam encourages the consumption of pure and beneficial foods, as stated in the Quran: “Eat from what is lawful and good on the earth…” (Surah Al-Baqarah: 168).
7. Supports Eye Health
Lutein and zeaxanthin, antioxidants found in peas, contribute to eye health by protecting against cataracts and age-related macular degeneration. Vision is a blessing from Allah, and it is our duty to protect it.
8. Promotes Healthy Skin
The vitamins and antioxidants in peas, such as vitamin C and vitamin E, help maintain healthy, radiant skin. Clear skin is not only aesthetically pleasing but also a reflection of internal health.
Disadvantages of Peas
While peas offer numerous benefits, they also have some potential drawbacks that must be considered.
1. Can Cause Bloating and Gas
Peas contain natural sugars called FODMAPs, which may cause bloating and gas in some individuals. Islam encourages moderation in all things, including eating, as overindulgence can lead to discomfort.
2. Contains Antinutrients
Peas contain antinutrients like phytic acid and lectins, which can interfere with nutrient absorption. Cooking or soaking peas before consumption can reduce these antinutrients and make them more digestible.
3. Allergy Risk
Although rare, some individuals may have an allergy to peas, leading to reactions such as rashes or difficulty breathing. Awareness of food allergies aligns with the Islamic principle of ensuring harm is minimized in all aspects of life.
4. Not Suitable for Low-Carb Diets
Peas are relatively high in carbohydrates compared to some other vegetables. Individuals following a strict low-carb or ketogenic diet may need to consume them in moderation.
Incorporating Peas into an Islamic Lifestyle
Peas can be prepared in various ways to suit your taste and dietary preferences. From soups and stews to salads and snacks, their versatility is unmatched. When consuming peas, remember the Sunnah of the Prophet Muhammad (peace be upon him), who emphasized gratitude and mindfulness when eating. Start with the name of Allah (“Bismillah”) and end with thanks (“Alhamdulillah”).
Moreover, sharing food, including simple foods like peas, with others is an act of charity. The Prophet (peace be upon him) said, "The best of you are those who feed others." (Ahmad). A dish of peas shared with neighbors or the needy can bring blessings to both the giver and the receiver.
Conclusion
Peas are a divine blessing packed with health benefits, from improving digestion to boosting immunity. However, as with all foods, moderation and mindfulness are key to reaping their benefits without experiencing drawbacks. Islam’s teachings on gratitude, moderation, and sharing align beautifully with incorporating wholesome foods like peas into our lives.
Let us thank Allah for the bounties He has provided and strive to make informed, balanced dietary choices that honor the body He has entrusted to us. As the Quran reminds us, “Eat of the good things which We have provided for you.” (Surah Al-Baqarah: 57). May we always be guided to what benefits us in this world and the hereafter. Ameen.
Written By Islamia Dawakhana Team!