Yellow Split Peas (Dhall)

Yellow split peas are a type of legume that are high in fiber and protein, and low in fat. They are the dried seeds of peas that have been peeled and split, which increases their surface area and allows them to cook more quickly than whole peas. Yellow split peas have a mild, nutty, and earthy flavor, and a soft, creamy texture. They are similar to lentils in terms of their versatility and nutritional value.

Here are some nutritional facts for yellow split peas:

• 1 oz (28.35g) serving: 244 calories, 22g protein, 27g fiber, 4g sugar, 62g total carbohydrates, 4g iron, 44g calcium

• Half-cup serving (cup dry): 110 calories, 10g protein, less than 1g fat, 12g fiber

Yellow split peas are also a good source of vitamins B1, B2, B3, K, and folate, as well as minerals such as iron, potassium, copper, manganese, and zinc. They have been found to have anti-inflammatory, antioxidant, and immunomodulating properties. Eating yellow peas may also help lower cholesterol, maintain heart health, remove plaque from the blood, and stabilize blood sugar levels.

Health Benefits of Split Peas

May Help Lower Blood Pressure

Legumes like split peas, lentils, and beans are associated with heart health benefits such as reduced levels of cholesterol. While there is ample evidence that beans can help lower cholesterol levels, there is an absence of studies using dried peas.

In a randomized clinical trial published in FASEB Journal, researchers found that dried peas lowered systolic blood pressure. Researchers concluded that consuming a mixture of pulses regularly could be an effective food-based approach to reducing the risk of heart disease and diabetes.

Lowers Risk of Certain Cancers

Regularly consuming fiber-rich foods like split peas is associated with many health benefits, including reduced risk of certain cancers. The American Institute of Cancer Research aggregated the existing scientific data and concluded there is probably evidence that dietary fiber can help decrease the risk of colorectal cancer specifically. Dietary fiber in split peas can also help with weight management, which can contribute to a lowered risk of various cancers.

Aids in Weight Management

Some research suggests that pulses like split peas affect satiety and weight management.6 However, more research is needed to confirm the findings.

Reduces Inflammation

Yellow split peas have been found to possess anti-inflammatory, antioxidant, and immunomodulating properties. Reducing inflammation via diet may contribute to a reduced risk of cardiovascular diseases, according to a study published in the Journal of the American College of Cardiology.

Yellow Split Peas (Dhall)