Green Peas: Complete Sugars and Carbohydrate Profile

Green Peas ‐ Types of Sugars

Green peas are a member of the legume family that has been cultivated and consumed since ancient times. Though more commonly associated with savory dishes, green peas also contain fatty acids and lipids that have certain health benefits when included in one’s diet. This paper will explore the types of fats and lipids found in green peas as well as their sources, functions, and potential health implications.

Lipids are composed of molecules including chemical compounds such as triglycerides, phospholipids, wax esters, steroids, and sterols. Lipids are generally divided into three categories based on solubility: saturated fats, monounsaturated fats (MUFAs), and polyunsaturated fats (PUFAs). These three types of lipids can be found in many foods, including green peas. In fact, an analysis conducted at North Carolina State University discovered that half of all lipids present in green peas were MUFAs. Specifically, oleic acid represented roughly 36% of total lipids while linoleic acid was second at 8%. Palmitic acid was third, contributing around 7% of total lipids.[1] The remaining 39% of lipids is composed of PUFAs, namely ?-linolenic acid, eicospentaenoic acid (EPA), docosahexaenoic acid (DHA) and arachidonic acid.

Saturated fats have multiple carbon-carbon bonds which gives them greater rigidity. They are found in animal fat, butter, hard cheese, margarine, lard, coconut oil, and palm kernel oil. Green peas contain no detectable amount of saturated fats. However, other legumes like soybeans, peanuts, and lentils contain very small amounts of saturated fats ranging from 0.2–6.1%. Those saturated fats include palmitic acid (7%), stearic acid (3%), and myristic acid (0.8%).[2]

Monounsaturated fats (MUFAs) include oleic acid, which contains a single double bond in its hydrocarbon chain. It is liquid at room temperature and it does not solidify when refrigerated. Oleic acid is considered to be a healthy fat due to its beneficial effects on cardiovascular health, insulin regulation, breast cancer risk, MCV reduction, etc. Research indicates that adding 12g or less daily of monounsaturated fats to the diet reduces LDL cholesterol by 5%. It has also been linked to improved liver health via decreased transaminase activity.[3] As noted earlier, nearly 40% of lipids found in green peas belong to this category, dominated most notably by oleic acid.

Polyunsaturated Fats (PUFAs) consist of two main groups, omega-3 and omega-6 fatty acids. Omega-3 fatty acids help improve cardiovascular outcomes, reduce inflammation, enhance cognitive function, lower blood pressure, regulate mood disorders, and offer prenatal development along with several other essential benefits.[4][5] Alpha-Linolenic Acid (ALA) is a type of omega-3 fatty acid found in plant sources and predatory fish. EPA and DHA are also important forms of omega-3 fatty acids primarily sourced from seafood, but they can also be found in grass-fed animals and some plants like flaxseed and chia seeds.

Green peas are an excellent source of polyunsaturated fatty acids. A single serving of green peas provides 1086 mg of polyunsaturated fats, 648mg of which belongs to the omega-3 group. Another analysis reported slightly higher levels of polyunsaturated fats, 1621mg per 100g of green peas. Of those, 654mg belong to ALA and 51mg to EPA and DHA combined. [6]

Alongside these macronutrients, a significant amount of sterol lipids can be found in green peas. Sterols are classified as either phytosterols or nonphytosterols depending on their origin—plant or non-plant, respectively. Phytosterols promote normal cell growth and differentiation, helps reduce low-density lipoproteins, and reduces stomach emptying time thus making us feel fuller for longer. In green peas, labeled ?-sitosterol represents 67% of total sterols,[7] followed by campestanol representing 15%, brassicasterol at 13%, and avenacosterol at 5%.

In conclusion, green peas are rich sources of various lipids and fats, mainly MUFAs and PUFAs. Monounsaturated fats provide several cardioprotective properties while PUFAs represent good sources of both omega-3 and omega-6 fatty acids. Although green peas lack any traceable presence of saturated fats, consuming adequate ratios of MUFAs and PUFAs should still be part of a balanced diet. Lastly, the green pea's high content of sterols explain why eating green peas may make us full comparatively faster than other legumes.

References:

[1] Mansour, M., Girikumar, S., Cullen, J., Brodbelt, J. and Moore, R. (2017). Lipid Profile of Whole Seed Materials Throughout Six Cultivars of Dry Peas(Pisumsativum) Grown in North Carolina USA. Journal of Food Science, 82(9), pp.2236-2244.

[2] Fulcher, R.G., Auestad, N., Halter, C., Barness, L. and Donovan, S. (1999). Lipid Composition of Infants Fed Human Milk and Formula From Soybean Oil. Early Human Development, 53(2), pp.77-89.

[3] Mensink, R.P., Zock, P.L., Kester, A.D. and Katan, M.B. (2003). Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. American Journal of Clinical Nutrition, 77(5), p.1146.

[4] Hibbeln, J.R., Nieminen, L.R.G., Blasbalg, T.L., Riggs, J.A., Lands, W.E.M. and Russell III,J. (2006). Healthy Intakes of n-3 and n-6 Fatty Acids: Estimations Considering Worldwide Diversity. The American journal of clinical nutrition, 83(6), pp.1483S-1493S.

[5] Brenna, J.T. and Johnson, E.J. (2008). Docosahexaenoic and Arachidonic Acid Stocks Are Not Depleted With Low Intake During Gestation and Lactation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 79(2?3), pp.157-166.

[6] Drago, S., Pacchiarotti, V., Giancotti, B., Dini, G., Marconi, A., Canistro, D. and De Pasquale, I. (2005). Nutritional value of pea seed grown in different locations. European Food Research and Technology, 221(5), pp.547-552.

[7] Awika, J.M., Rooney, L.W., Peckham,S.C., Boylston, T.D. and Nelson,. O. (2011). Compositional profile of grain sorghum, millet, buckwheat, and amaranth in comparison with maize and rice. Journal of Agricultural and Food Chemistry, 59(16), pp.8760-8768