9 Health Benefits of Snap Peas, Description, and Side Effects

Snap peas and snow peas are both edible podded peas, but they have distinct characteristics that set them apart. Here’s a breakdown of the main differences between snap peas and snow peas:

Snap Peas: (Pisum sativum var. Macrocarpon)

1. Pod Texture: Snap pea pods are plump and contain full-size peas inside. The pods are thicker and have a crisp texture, making them “snappable” when bent.
2. Peas Inside: The snap pea pods contain fully developed peas, often sweet and tender.
3. Cooking: Snap peas are commonly cooked and retain their crispness when cooked briefly. They are suitable for stir-fries, sautés, and other cooked dishes.
4. Usage: Snap peas are often enjoyed both raw and cooked. They can be used in salads, added to pasta dishes, or as a side dish.

Snow Peas (Pisum sativum var. saccharatum)

1. Pod Texture: Snow pea pods are flatter and thinner than snap pea pods. They are also edible, but they are delicate and often slightly translucent.
2. Peas Inside: Snow pea pods contain more petite, underdeveloped peas. The peas are less prominent and often less sweet than those in snap peas.
3. Cooking: Snow peas are commonly used in Asian cuisine and are often stir-fried or briefly blanched. They are delicate and cook quickly.
4. Usage: Snow peas are often enjoyed in stir-fries and other Asian dishes. Their subtle flavor and crisp texture make them a popular addition to dishes with other vegetables and proteins.

The main differences between snap peas and snow peas lie in their pod texture, the size of the peas inside, and their culinary uses. While snap peas are known for their plump pods with full-size peas inside, snow peas have flatter pods with more petite peas. Both peas are nutritious and versatile, offering unique textures and flavors to various dishes.

Although snap peas and snow peas are members of the same plant family, they are slightly similar. Both are called “Sitsaro” in Tagalog.

Snap peas, or sugar snap peas, are nutritious vegetables that balance vitamins, minerals, and dietary fiber. Here’s an approximate nutritional breakdown for snap peas per 100 grams:

• Calories: 42 kcal
• Carbohydrates: 7.6 g
  • Dietary Fiber: 2.6 g
  • Sugars: 4.0 g
• Protein: 2.8 g
• Fat: 0.2 g
• Vitamin C: 58 mg (97% of the Daily Value, DV)
• Vitamin A: 1084 IU (22% DV)
• Vitamin K: 43.5 mcg (54% DV)
• Folate: 65 mcg (16% DV)
• Potassium: 250 mg (7% DV)
• Iron: 1.2 mg (7% DV)

Remember that these values are approximate and can vary based on growing conditions, freshness, and preparation methods. Snap peas are a low-calorie, nutrient-rich vegetable that can be enjoyed as a snack, added to salads, stir-fries, or other dishes.

Snap peas offer a range of health benefits due to their nutritional content and various bioactive compounds. Here are some of the key health benefits of including snap peas in your diet:

1. Nutrient-Rich: Snap peas are a good source of essential nutrients, including vitamins C, A, and K, which support immune function, vision, and blood clotting, respectively. They also provide folate, iron, and potassium, which are important for overall health.
2. Antioxidant Properties: Snap peas contain antioxidants such as vitamin C and beta-carotene, which help neutralize harmful free radicals in the body. Antioxidants play a role in reducing oxidative stress and lowering the risk of chronic diseases like heart disease and cancer.
3. Dietary Fiber: Snap peas contain a decent amount of dietary fiber, aiding digestion and promoting a healthy gut. Fiber also helps prevent constipation, supports regular bowel movements, and can contribute to satiety, assisting in weight management.
4. Bone Health: Snap peas’ vitamin K content benefits bone health. It helps regulate calcium absorption and plays a role in bone mineralization. Adequate vitamin K intake is linked to a lower risk of fractures and improved bone density.
5. Eye Health: Snap peas contain vitamin A and lutein, which support eye health. Vitamin A is essential for maintaining good vision, while lutein is a carotenoid that may help protect the eyes from age-related macular degeneration and cataracts.
6. Heart Health: Snap peas’ low-calorie and low-fat content makes them a heart-healthy snack. Their potassium contributes to healthy blood pressure levels, and the fiber and antioxidants in snap peas can contribute to cardiovascular health.
7. Weight Management: Snappeas are relatively low in calories and provide dietary fiber, making them a satisfying and nutritious option for those looking to manage their weight. The fiber content helps control appetite and prevents overeating.
8. Blood Sugar Control: Snap peas’ dietary fiber can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. This can be beneficial for individuals with diabetes or those at risk of developing diabetes.
9. Cancer Prevention: The antioxidants and phytonutrients in snap peas, such as quercetin, may have potential anti-cancer properties. These compounds help protect cells from damage and may inhibit the growth of cancer cells.

It’s important to note that while snap peas offer these potential health benefits, they are best enjoyed as part of a balanced diet that includes a variety of nutrient-rich foods. Incorporating snap peas into meals and snacks can contribute to a healthy lifestyle.

Snap peas are versatile and can be cooked in various ways to preserve their crisp texture and fresh flavor. Here are a few common methods for cooking snap peas:

1. Blanching and Shocking:
   • Bring a pot of water to a boil.
   • Add snap peas and cook for 1-2 minutes until they turn bright green.
   • Quickly remove the snap peas from the boiling water and transfer them to a bowl of ice water to stop cooking.
   • Drain the snap peas in salads, stir-fries, or as a side dish.
2. Stir-Frying:
   • Heat some oil (like vegetable or sesame oil) in a skillet or wok over medium-high heat.
   • Add snap peas and stir-fry for 2-3 minutes until they become tender-crisp.
   • Add minced garlic, ginger, or other vegetables for extra flavor.
   • Season with soy sauce, oyster sauce, or your preferred seasonings.
3. Sautéing:
   • Heat a small amount of oil in a pan over medium heat.
   • Add snap peas and sauté for about 4-5 minutes until tender but slightly crunchy.
   • You can add herbs, lemon zest, or a touch of butter for extra flavor.
4. Steaming:
   • Place snap peas in a steamer basket over a pot of boiling water.
   • Steam for 3-4 minutes until tender but retain their bright color.
   • Toss with a little olive oil, lemon juice, and salt before serving.
5. Roasting:
   • Preheat your oven to around 400°F (200°C).
   • Toss snap peas with olive oil, salt, and pepper.
   • Spread them out on a baking sheet in a single layer.
   • Roast for about 10-12 minutes, shaking the pan occasionally, until they are slightly browned and tender.
6. Raw in Salads:
   • Snap peas can be raw in salads for a crunchy texture and a slightly sweet flavor.
   • Wash and trim the ends of the snap peas before adding them to your salad.

Remember that snap peas cook quickly, so be mindful not to overcook them, as they can become mushy. The goal is to preserve their vibrant color and crispness while enhancing their flavor through cooking. Feel free to experiment with different cooking methods and seasonings to find your favorite way to enjoy snap peas.