1 hr ago
Adding green peas can boost rice’s fibre and protein
Rice mostly gives your body carbohydrates.
Green peas add fibre and plant-based protein.
This can help make a rice meal more filling.
The fibre and protein may also slow digestion and reduce a quick rise in blood sugar.
However, the exact amount of extra fibre and protein depends on how much rice and peas you eat.
Peas should not replace other protein foods.
You can combine them with lentils, beans, tofu, paneer, curd and other vegetables.
People who get gas or bloating from legumes should add peas slowly.
Nutritionist Deepsikha Jain suggests adding a cup of green peas to rice.
Jain says this may provide about 10 grams of fibre and 6 grams of protein.
Dietitian Edwina Raj says those amounts vary with pea quantity, preparation and rice portion.
Peas add plant protein, fibre, folate, vitamins, minerals and antioxidants to a rice meal.
Raj recommends pairing rice and peas with foods such as dal, tofu, paneer or curd for better balance.
- Who
- Nutritionist and content creator Deepsikha Jain proposed the hack; dietitian Edwina Raj of Aster CMI Hospital assessed it.
- What
- Adding green peas to rice can increase the meal’s fibre, plant-based protein and overall nutrient content.
- Where
- The expert consulted works at Aster CMI Hospital in Bangalore.
- When
- The recommendation was discussed in Deepsikha Jain’s latest Instagram video and the accompanying article.
- Why
- The combination may make rice more filling, support digestion and reduce the rapid blood-glucose rise associated with meals mainly made from refined carbohydrates.
Reported nutrition boost
Expert qualification
Fibre and protein amounts
Reported nutrition boost
Deepsikha Jain says adding a cup of green peas to rice adds 10 grams of fibre and 6 grams of protein.
Expert qualification
Edwina Raj says these figures should be treated as estimates because they vary with the amount and preparation of peas and the rice serving.
Blood-sugar effects
Reported nutrition boost
Jain says the meal can help avoid a larger sugar spike, balance blood sugar and prevent a post-meal energy crash.
Expert qualification
Raj says fibre and protein may slow digestion and reduce a rapid rise in blood glucose, but the effect depends on the total meal, portion size and individual health.
Role of peas in the meal
Reported nutrition boost
The hack presents peas as a simple way to make a rice meal more filling and nutritious.
Expert qualification
Raj says peas are a useful upgrade but should not replace other protein sources; she recommends combining them with legumes, soy, tofu, paneer or curd.
Key facts
- Suggested addition
- One cup of green peas added to rice
- Claimed extra nutrients
- About 10 grams of fibre and 6 grams of protein
- Expert qualification
- The exact amounts depend on pea quantity, whether peas are fresh or cooked, and the rice portion.
- Potential benefits
- Greater fullness, slower digestion, support for bowel movements and a potentially smaller blood-glucose rise
- Nutrients in peas
- Fibre, plant protein, folate, vitamins C and K, potassium, iron and antioxidant compounds
- Suggested pairings
- Dal, rajma, chana, soy, tofu, paneer, curd and other vegetables
- Caution
- People prone to bloating or gas should increase legumes gradually and monitor tolerance.
Quotes
Deepsikha Jain
Nutritionist and content creator who recommended adding peas to rice.
“They are a great source of fibre, which helps support healthy digestion, improve bowel movements and increase fullness after meals, while the protein can contribute to daily protein intake and help support muscle maintenance when consumed as part of an overall protein-rich diet”
indianexpress.com
“Also, people who experience bloating or gas after eating legumes would need to increase the quantity gradually and pay attention to their tolerance”
indianexpress.com
Sources
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