Composition and calorie content, the main beneficial properties of pea flour, to whom the product is recommended, and to whom it is contraindicated. What are the best recipes to use?
Pea flour is a product obtained from the grinding of pea kernels, which is marketed as a dietary and healthier alternative to traditional wheat flour. In stores, it is usually sold in the departments of useful products, has an affordable price. Many, however, prefer to cook it on their own, it is quite possible and not difficult if you have a powerful coffee grinder at hand. There are many recipes from pea flour, it is mainly used to make bread, various unsweetened tortillas, crackers, it is often added to minced meatballs to create the desired consistency.
The composition and calorie content of pea flour
In the photo, pea flour
Pea flour has a lower calorie content, but a higher nutritional value in comparison with wheat flour traditionally used in our diet.
The calorie content of pea flour is 298 kcal per 100 g, of which:
- Proteins - 21 g;
- Fat - 2 g;
- Carbohydrates - 49 g.
Increased protein and low carbohydrates will certainly be appreciated by any athlete and any girl on a diet. However, reducing the carbohydrate load is beneficial for every person, since the average diet is already highly oversaturated with this component of the diet.
However, the advantages do not end with a more favorable ratio of BZHU, the composition of pea flour includes many of the most important biologically active substances.
Vitamins per 100 g:
- Vitamin A, RE - 2 μg;
- Beta carotene - 0.01 mg;
- Vitamin B1, thiamine - 0.81 mg;
- Vitamin B2, riboflavin - 0.15 mg;
- Vitamin B4, Choline - 200 mg;
- Vitamin B5, pantothenic acid - 2.2 mg;
- Vitamin B6, pyridoxine - 0.27 mcg;
- Vitamin B9, folate - 16 mcg;
- Vitamin E, alpha-tocopherol - 0.7 mg;
- Vitamin H, biotin - 19 mcg;
- Vitamin PP, NE - 6.5 mg;
- Niacin - 2.2 mg
Grains of culture are especially rich in mineral components.
Macronutrients per 100 g:
- Potassium - 873 mg;
- Calcium - 115 mg;
- Silicon - 83 mg;
- Magnesium - 107 mg;
- Sodium - 33 mg;
- Sulfur - 190 mg;
- Phosphorus - 329 mg;
- Chlorine - 137 mg.
Microelements per 100 g:
- Aluminum - 1180 mcg
- Boron - 670 mcg;
- Vanadium - 150 mcg;
- Iron - 6, 8 mg;
- Iodine - 5.1 mcg;
- Cobalt - 13.1 mcg;
- Manganese - 1.75 mg;
- Copper - 750 mcg;
- Molybdenum - 84.2 mcg;
- Nickel - 246.6 mcg;
- Tin - 16.2 mcg;
- Selenium - 13.1 mcg;
- Strontium - 80 mcg;
- Titanium - 181 mcg;
- Fluorine - 30 mg;
- Chromium - 9 mcg;
- Zinc - 3, 18 mg;
- Zirconium - 11.2 mcg
Fatty acids per 100 g:
- Saturated - 0.2 g;
- Monounsaturated - 0.36 g;
- Polyunsaturated - 1.03 g.
Polyunsaturated fatty acids per 100 g:
- Omega-3 - 0, 12 g;
- Omega-6 - 0, 91 g.
In addition, milled pea grains have a good amino acid range, contain fiber, it accounts for 11.2 g per 100 g.
The benefits of pea flour
The main benefit of pea flour lies in the good spectrum of B-group vitamins, especially B1, choline, B5. It is also an excellent source of vitamin K. Regarding minerals, it is important to note that from 100 g of ground grains, you can get almost 90% of the daily intake of manganese, 30% magnesium, 40% iron, 30% zinc.
All of these factors contribute to the following beneficial effects of pea flour:
- Normalization of metabolic processes … B vitamins are active participants in all metabolic processes, they provide the necessary level of energy and the proper degree of assimilation of nutritional components of food, both macronutrients - proteins, fats, carbohydrates, and micronutrients - vitamins, minerals, and other biologically active food components. In addition, magnesium and manganese are an important participant in more than 300 metabolic reactions, which are also contained in an enviable amount.
- Beneficial effect on the nervous system … B1 or thiamine is involved not only in metabolic processes, but also in the conduction of electrical impulses by nerve cells, which in turn leads to an improvement in the functioning of the brain in general, as well as to the strengthening of memory in particular.
- Prevention of liver disease … Choline, which is also a part of pea flour in large quantities, has hepatoprotective properties, that is, it participates in the cleansing of the organ from various kinds of toxic compounds. Choline is also a precursor of acetylcholine, the most important neurotransmitter for the brain, which determines its ability to protect not only from liver diseases, but also from diseases of the nervous system.
- Heart protection … And here also choline manifests itself in a positive way, which is able to lower cholesterol levels, cleanse blood vessels from plaques. In addition, it removes the excess of a component such as homocysteine, which, when accumulated, increases the risk of heart and vascular disease.
- An important contribution to men's health … Finally, there is one more positive function of choline that should be noted. It participates in the synthesis of prostaglandins of the prostate gland, increases the activity of sperm, contributes to the preservation of sexual activity even in old age.
- Strengthening immunity … The most important property of B5 is its ability to stimulate the synthesis of antibodies and, accordingly, strengthen the body's defenses. Zinc also contributes here, a mineral necessary for the normal functioning of the immune system, especially in the fight against infectious diseases.
- Improving bowel function … Another good thing about pea flour is fiber. It helps the intestines to make active peristaltic contractions, to ensure the timely evacuation of digestive waste, toxins and toxins.
- Strengthening the bone skeleton … This property of pea flour is due to the presence of a large number of minerals in the milled grains, as well as vitamin K, which plays a critical role in the absorption of calcium and the prevention of osteoporosis. He is able not only to prevent the destruction of bone tissue during menopause, but also to activate its growth.
- Prevention of anemia … Here, again, the content of a large amount of minerals plays a role, but a much more significant factor is the presence of 40% of the daily value of iron in the composition, which is a very good figure for a plant source.
Simply put, ground peas have a comprehensive positive effect on the entire body, protects against a number of diseases, vitamin and mineral deficiencies. In addition, the product saturates perfectly and for a long time.
Separately, it is worth noting the advantages of pea flour in diabetes, because if wheat flour has a glycemic index of more than 80 units, then in milled pea grains it is only 35. Thus, diabetics can safely introduce them into the diet.
