Introduction:
Snap peas, also known as sugar snap peas, are one of the first veggies ready to harvest each year. They are a cross between regular peas and snow peas, created in 1979 for a delicious and crunchy combination. These peas are refreshing and can be added to many recipes or eaten as a snack. They are easy to grow in pots or using trellises (a framework of light wooden or metal bars, chiefly used to support fruit trees or climbing plants). The best part is that they offer various health benefits, making them a fantastic addition to most diets.
What Are Sugar Snap Peas?
Sugar snap pea is an edible pod pea that contains rounded pods and thick pod walls, unlike the common snow pea pods that have flattish, thin walls. They can be called a cross between the green pea and the snow pea pod variety, easily available at many local produce or organic stores. Sugar snap peas are actually a misleading name that has been used for these nutrient-dense non-starchy vegetables having plump pea pods. The pods of sugar snap peas are edible and can be eaten or cooked similarly to green peas and snow peas. Both sugar snap and snow pea pods are suitable for consumption, but the key distinction lies in their taste and texture: sugar snap peas are sweeter and fuller, while snow peas are flat. These pea pods in sugar snaps have an excellent balance of fiber and protein, deemed best by nutritionists for diabetic diets, as they will not cause any spikes in blood sugar levels. Sugar snap peas would yield several health benefits that should not be underestimated.
What Is the Nutrition Content of Sugar Snap Peas?
One cup serving, that is, approximately 3.527 ounces of raw sugar snap peas, comprises around 27 calories, almost 0.0828 ounces of protein and 0.246 ounces of carbohydrates. They are additionally good sources of vitamin C, iron, and potassium. The USDA (United States Department of Agriculture) enlists the following nutrition for a one-cup raw serving or approximately 100 grams of peas:
- Vitamin C: 0.00133 ounces.
- Protein: 0.0828 ounces.
- Carbohydrate: 0.249 ounces.
- Iron: 0.0000829 ounces (2.35 mg).
- Potassium: 0.007 ounces.
- Vitamin D: Nil.
- Sodium: Nil.
- Fiber: 0.0846 ounces.
- Sugars: 0.1245 ounces.
- Fat: Nil.
- Energy: 41 kilocalorie.
Sugar snap peas are considered essential non-starchy vegetables containing absolutely no fat or a negligible 0.0035 ounces (0.1 gram) of fat that is most suited to diabetic and prediabetic individuals. For the best nutrition benefit of this veggie, they can be stir-fried, cooked, or balanced. But if it is tossed with added fats or dip these veggies in high-fat sauces or dressing, its nutritional content could potentially be tampered potentially.
Are Allergies Possible With Sugar Snap Peas?
Allergies to sugar snap peas are possible in individuals who suffer from legume allergies. For instance, in people who are allergic to some or all legumes like beans, peas, lentils, or peanuts, Sugar snap pea allergies would also be a possibility.
What Are the Health Benefits of Sugar Snap Peas?
The following are the health benefits of sugar snap peas:
Because sugar snap peas are a rich source of several antioxidants and phytonutrients, according to the American Diabetes Association, they are non-starchy vegetables that can be a healthy part of the diabetic diet as they can further prevent blood sugar spikes. According to nutrition research, these peas are rich in vitamin C, potassium, folate, and a good source of vitamin K. They exert an Anti-inflammatory effect on the immune system, preventing the risk of atherosclerosis leading to cardiovascular events or stroke.
Lutein and zeaxanthin, the two important plant-based carotenoids found in sugar snap beans, are rich in antioxidants that are extremely beneficial in preventing age-related macular degeneration or promoting eye health. These non-starchy fat-free veggies can easily be substituted for unhealthy dips, chips, or crackers and can be consumed to boost immunity. They can also aid in weight loss because of the satiating fiber present in them while also promoting digestive health by adding bulk to the stools.
What Are the Recommended Steps for Purchasing and Storing Sugar Snap Peas?
Several varieties of sugar snap peas range from country to country and have variations such as the Sugar Bob, Premium, Super Sugar Snap, Amish Snap, Sugar Ann, or the Cascadia variety. Many of the local varieties of sugar snap peas can easily be grown in the comfort of home, especially if they are planted in the early spring season. Farmers usually plant these peas in the early spring and then harvest them about 60 days after they plant them. It is easily available in most of the farmer's markets either in late spring or early summer throughout the world.
Buying pea pods that possess only a bright green color without any traces of yellowing, mottling, or speckled areas on the pods is ideal. The pea pods should appear glossy and to be near-bursting, which means they are ripened. Refrain from buying sugar snap peas that are dull or have loose peas rattling around inside them, which means their nutrition content is likely to be lost because of spoilage. Always thoroughly rinse fresh, bright green snap peas under running water before cutting or consuming them. Sugar snap peas can also be easily frozen for later use. After washing them, remove both the stems and the string part. The best way to use it is to Blanch the whole snap peas for around two minutes. The larger pods would need more time in the blanching process. Later, cool and dry them, or freeze them in a single layer with a half-inch distance between each piece in a bag and then seal them.
What Are the Methods to Cook Sugar Snap Peas?
Consume sugar snap peas raw or prepare by steaming, stir-frying, or blanching methods. It is also very easy to tell if a snap pea is overcooked because overcooking makes the vegetable lose its bright color. It can be added to any of the meals alongside other veggie combinations or season the beans with herbs and spices for much-needed flavors. One of the simplest and healthiest ways is to use a dash of olive oil, salt, and pepper to cook or fry the beans. Many culinary experts commonly give snap peas the popular Asian-inspired twists by tossing them into a bowl of noodles or dressing them with toasted sesame oils or seeds. It can be added to the noodles alongside chopped scallions and a dash of light soy sauce while preparing to get its nutritional twist from the noodles. While the pea pods can be eaten raw after washing them thoroughly, cooking them for flavor is still better. Cut them up as bite-sized chunks, then toss the veggies into salads or slaws. Snap peas are a great and healthy substitute combination as dippers instead of using chips or crackers.
Conclusion
In summary, sugar snap peas offer a nutritious blend of vitamins, minerals, and antioxidants, making them a valuable addition for health-conscious individuals, including those managing diabetes. Their crunchy texture and vibrant flavor can be enjoyed in various ways, from salads to stir-fries. With their rich nutritional profile and versatile culinary applications, sugar snap peas are a smart choice for enhancing taste and well-being.
