What are White peas?

White peas, commonly known as Safed vatana. Pea beans, also known as small white common beans, are edible varieties of common beans. The beans are either eaten in pod-like French beans or are harvested when ripe and eaten as dried white peas. White Peas are also known as Navy Peas and are healthy, highly nutritious and rich in vitamins. These dried peas are starchy, tougher with a more delicate flavour. Because green peas are not available all year round, white peas make them a perfect healthy and nutritious replacement.

White peas are often confused with chickpeas (garbanzo beans), but due to their small size, spherical shape and white colour, they can easily be distinguished from the larger ones and slightly beige or yellow. Although white peas belong to the family of beans and lentils, they are divided into another group due to the difference in the way they are prepared.

Nutritional Benefits of White Peas:

Beans are a good source of protein, 16 g per cup. White pea also supplies at least a quarter of the recommended amounts of thiamine, folic acid, iron, copper, potassium, phosphorus, manganese and magnesium per day. A 1-cup serving of beans contains 255 calories and 1,1 g of fat.

Calories 242
Protein 17 grams
Fat 0.6 grams
Carbs 44 grams
Fiber 11 grams
Folate 36% of DV
Iron 36% of DV
Potassium 21% of DV

Benefits of White beans:

Rich in Protein:

White beans are a good protein source. When paired with a proper exercise regimen and a nutritious diet, healthy muscle mass can be promoted. Amino acids, which are building blocks of protein, play a major role in many body processes, including muscle building, nutrient transport, and hormone production.

Provide sufficient Fiber:

White beans are packed with fibre. The daily recommendation for fiber is at least 25 grams per day for women and 38 grams per day for men. High fiber diets are associated with improved digestive health and can help promote bowel regularity by increasing stool mass and reducing the time between bowel movements. High fiber diets are associated with improved digestive health and can help promote bowel regularity by increasing stool mass and reducing the time between bowel movements.

Helps in managing weight:

White beans have a high nutrient density and a relatively low-calorie count. These attributes, combined with their high fiber and protein content, can promote healthy body weight. Foods high in fiber and protein have been shown to promote a feeling of fullness, leaving you less likely to overeat.

Lowers Cholesterol:

White peas are a good source of cholesterol-lowering fiber. The fiber has a beneficial effect on cholesterol levels by lowering total and LDL cholesterol levels in the body. In addition, the presence of multiple vitamins and minerals such as vitamin B, potassium and magnesium in white peas helps to increase good cholesterol and benefit the heart.

Helps in Stabilizing Glucose Levels:

Dry peas are rich in fiber, protein and phytochemicals such as flavonoids, phenols, tannins and alkaloids. They possess antidiabetic, antioxidant and anti-inflammatory properties that help to control glucose levels and keep the pancreas healthy from the harmful effects of free radicals. This helps manage diabetes or prevents the risk of diabetes.

Prevents Constipation:

Fiber-rich foods are great for a bowel movement and intestinal bacteria. They help the stool to a large extent and reduce the risk of constipation. Good amounts of minerals, vitamin B and protein in white peas also help maintain digestive health and prevent related problems such as flatulence and gastric problems.

Best for Heart:

Phenolic compounds such as flavonoids and isoflavone in white peas act as potent antioxidants and help keep the heart healthy from the effects of various oxidative stress disorders such as atherosclerosis and stroke. The fiber in this food item also helps lower cholesterol levels and prevents high blood pressure.

Good source of Vitamin B:

Safed matar is a good source of vitamin B1 and vitamin B3. Vitamin B is essential for generating energy, maintaining muscle strength, improving vision and helping with mood swings, while vitamin B3 helps maintain cell function, improve brain function and strengthen bones.

Strengthen Bones and teeth:

Phosphorus deficiency can lead to poor bone health and loss of teeth. White peas are an excellent source of phosphorus and help keep bones and teeth healthy, especially in children. Phosphorus in white peas also helps prevent loss of appetite, stiff joints, weak bones and weakness.

White peas Side effects:

Some people have difficulty breaking down compounds in legumes known as purines. When this happens, the body produces too many uric acids, which can lead to kidney stones or gout. If you are prone to either of these conditions, then you should reduce your consumption of white peas, fish, wine and beer. More commonly, some people have dried peas and beans that cause flatulence. You may find it helpful to take over-the-counter gas-reducing supplements.


White beans serve as a staple ingredient in restaurants around the globe. Although they come in a number of varieties, cannellini beans tend to be the most popular. Due to high fiber and protein content, they can help to support healthy body weight, muscle mass, and digestion. In particular, they are a great source of protein for vegans and vegetarians.

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Frequently Asked Questions

1. Is white peas good for health?

Dry white peas are rich in minerals, vitamin B and protein. Benefits of Organic Vatana: White Vatana helps to reduce cholesterol levels and is rich in minerals, vitamin B and protein. A single cup of cooked dried peas provides 65 percent of the fiber value.

2. Are yellow peas the same as white peas?

Dry yellow peas with a milder variety, has a more delicate flavour and is generally preferred in northern European countries. When fresh peas are unavailable, dried peas make a wonderful, slightly heartier, starchy alternative.

3. Are white peas good for diabetes?

Yes, peas contain carbohydrates, but they'll still be part of a diabetes diet plan. The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help to smooth out blood sugar levels after eating.

4. Do white peas cause gas?

White peas and some other legumes, such as peas and lentils, have a reputation for gas production. Beans contain high amounts of a complex sugar called raffinose, which the body has difficulty breaking down. White peas are also rich in fiber, and high fiber intake can increase gaseousness.

5. Are white beans good for pregnancy?

Add black beans, white beans, pinto beans, lentils, black-eyed peas and kidney, garbanzo or soya beans to your diet. Try chilli and soups, salads and pasta dishes. In addition to providing protein and fiber, there are also good sources of key nutrients, such as iron, folate, calcium and zinc.