Pea flour: health benefits and harms

Pea flour is a product of the processing of dried peas. Although in ancient times it was widely used in traditional Russian cuisine, over time it was forgotten. But today, when interest in healthy eating is growing, and many people have to look for gluten-free foods, pea flour is again becoming popular.

Composition and calorie content

Pea flour can not be called a low-calorie product. Its energy value is 298 kcal per 100 g. However, if you look at its composition, it will become clear why it is called a dietary product.

Pea flour contains 20-30% protein, which is perfectly absorbed by the body. And it surpasses wheat flour in the content of vitamins, macro- and microelements, as well as such useful amino acids as lysine and threonine. At the same time, the chemical composition of pea flour allows it to be used for the manufacture of various baking and confectionery products, where it replaces wheat.

Pea flour contains the following elements (in 100 g):

1. Vitamin B1 (54% of the daily norm). This is an essential element of carbohydrate and energy metabolism. He is responsible for metabolism, helping the body get energy, and not accumulate fat reserves. It is also necessary for the normal functioning of the central nervous system and cardiovascular system.
2. Vitamin B5 (pantothenic acid, flour contains 44% of the daily allowance). It is necessary for carbohydrate, protein and lipid metabolism. It normalizes the level of cholesterol in the blood, participates in the synthesis of hormones, including by maintaining the function of the adrenal cortex. Its deficiency leads to a deterioration of the skin and mucous membranes.
3. Choline (40% of the norm). This substance is part of lecithin, which makes it the most important ingredient for lipid metabolism. Improves the condition of the liver, helps get rid of fat reserves.
4. Vitamin H (38% of normal). Helps break down fats and promotes the absorption of amino acids, including those contained in pea flour. It is also responsible for the beauty and youth of the skin.
5. Vitamin PP (32.5% of the norm). It plays an important role in metabolic processes. Provides a normal digestion process, has a beneficial effect on the nervous system, improves skin condition.
6. Vitamin B6 (13.5%). Increases the body's natural immunity, is responsible for the normalization of lipid metabolism, regulates appetite, provides youth and healthy skin.
7. Potassium (34.9% of the daily norm). It is necessary for the regulation of water balance, participates in the work of the cardiovascular system, and regulates blood pressure.
8. Phosphorus (41.1% of the daily norm). It is necessary not only for metabolic processes, but also for the mineralization of teeth and bones, as well as to improve mental activity.
9. Magnesium (26.8% of the norm). It is necessary for the normal absorption of calcium and sodium. Prevents the development of cardiovascular diseases, helps fight seizures.
10. Selenium (23.8%). This is an element with antioxidant and immunomodulatory effects. He also participates in the production of thyroid hormones.
11. Zinc (26.5% of the norm). Known as an anti-inflammatory element. Its use helps to normalize the reproductive system. It also has a beneficial effect on the state of liver cells.

In addition, pea flour contains a lot of molybdenum (up to 120% of the daily allowance). From the point of view of medicine, this substance is valuable in that it is a cofactor of enzymes that support purine metabolism. This means that it helps prevent the development of gout - a disease associated with impaired purine metabolism.

High cobalt content (131% of the daily norm) is also one of the advantages of pea flour as a dietary product, since this substance is involved in the metabolism of fatty acids.

Pea flour also contains chromium, silicon, manganese, copper, many useful amino acids. And at the same time, it remains one of the most affordable food products, because for culinary and medicinal purposes it can be made even at home.

What is useful pea flour

Pea flour does not contain many vitamins, but it has enough minerals, the properties of which determine the benefits of this product. First of all, it should be noted that the protein contained in pea flour, the body absorbs better than animal proteins. This contributes to the improvement of digestion in general, and normalization of metabolism. But this is not the only advantage of the product.

Pea flour has the following beneficial properties:

1. General strengthening effect, including due to the strengthening of natural immunity.
2. Improving the condition of the skin due to the content of components such as lysine and pyridoxine.
3. Normalization of the endocrine system.
4. Prevention of premature aging thanks to antioxidants.
5. Ensuring normal digestive processes, in which all the beneficial components obtained with the products are absorbed to the maximum extent.
6. Elimination of constipation.
7. Normalization of blood cholesterol.
8. Prevention of blood clots.
9. Providing metabolic processes, which allows you to fight excess weight.
10. Improving cognitive abilities by stimulating brain activity.

For women, pea flour is useful in that it contains calcium (11.5% of the daily value), and this helps to strengthen bones, which is especially important during menopause to prevent the development of osteoporosis. It should also be noted that pea flour contains quite a lot of selenium, which, firstly, is an antioxidant that inhibits premature aging, and secondly, regulates the level of thyroid hormones and prevents the development of thyroid diseases. Finally, this product contains a lot of silicon (276% of the daily norm), and this substance is responsible for the production of collagen, which provides elasticity and youthful skin.

For men, pea flour is useful in that it contains a sufficiently large amount of zinc - this helps to prevent inflammatory diseases of the prostate gland. You should also pay attention to the fact that there is a lot of selenium in the flour - this element allows you to avoid diseases of the spine and joints.

Pea flour has a slight diuretic and choleretic effect, it is useful for many diseases. But before its use, it is recommended to consult a doctor, because, for example, with cholecystitis, accompanied by the formation of stones, these properties can even be harmful.

Pea flour is useful during pregnancy, and not only because it contains many B vitamins or a well-absorbed protein. It has enough iron, which prevents the development of anemia, which future mothers face. It also contains cobalt, which is responsible for the absorption of folic acid, necessary for the normal development of the fetus.

Pea flour is not given to young children, because their digestive system is still not well developed in order to digest it. But pea flour is included in the diet of a child older than three years on a regular basis, starting with a small amount. It is especially useful for children suffering from celiac disease, since it does not contain gluten and at the same time contributes to their normal growth and development.

The use of pea flour in medicine

Pea flour has a low glycemic index (35 units). Therefore, unlike wheat and rice flour, it can be consumed with type 2 diabetes. And in folk medicine, it is even considered a cure for this disease. And there is a scientific explanation for this - pea flour contains chromium, which normalizes insulin sensitivity. It is recommended to take it before meals for 1/2 tsp with water.

In folk medicine, it is recommended to take pea flour for 1 tbsp. thrice a day to improve skin condition and to combat obesity. However, doctors recommend starting with less - at least 0.5–1 tsp. It is believed that this dosage will not only reduce the manifestations of diabetes, but will also help get rid of headaches, as well as serve as a prophylactic against atherosclerosis and improve brain activity.

Pea flour in cosmetology

From pea flour, you can prepare various cosmetics for the skin of the face or hands. It is also used for hair care. The main advantages of this ingredient are its versatility and multitasking. Flour is suitable for any type of skin - both dry and normal, oily and combination. It all depends on whether the flour will be bred - water, milk, kefir, honey or base oils.

Important: when using homemade cosmetics there is always a risk of developing an allergic reaction to any component. If after a pea meal a red rash appears on the skin, irritation occurs, accompanied by itching, then the procedure should be abandoned.

For face

You can do the following face masks:

1. For dry and normal skin. For 300 g of pea flour, take a little warm water to get gruel, and add milk to the consistency of thick sour cream. The resulting mixture was kept on low heat for 30 minutes, stirring occasionally. Then the composition is cooled and 5-7 drops of rosemary essential oil are added to it. The mask is applied to the face, left for 15 minutes, then washed with warm water.
2. For oily skin. Pea flour is mixed with slightly warmed kefir or fermented baked milk so that a not too thick mass is obtained. The product is applied to the skin for 15 minutes, then washed without the use of cosmetics. It should be noted that the mask will give a light whitening effect, which can be enhanced by adding a little freshly squeezed lemon juice.
3. Anti-aging mask. Pea flour is mixed with honey in equal proportions. The mixture is applied to the face for 15-20 minutes, then washed off with warm water.

After all of these masks, it is recommended to wash your face a second time with cold water to narrow the pores.

For hair

Based on pea flour and colorless henna, you can make a mask to strengthen and stimulate hair growth. 2 tbsp flour take as much colorless henna and 1 tbsp. burdock or olive oil, as well as 1 fresh egg yolk. All the ingredients are mixed, add a little warm water to the consistency of sour cream. The mask is heated for half a minute in the microwave, applied to wet hair for half an hour, then washed off without the use of shampoo.

In traditional Chinese hair care, there is a procedure using pea flour, which helps cleanse the hair and scalp without overdrying it. To do this, take pea flour and pour warm water until the consistency of thick sour cream (so that there are no lumps, you need to constantly mix). Then leave to infuse overnight. In the morning, the resulting mass is applied to the scalp and hair along the entire length and left for half an hour, and then washed off with warm water without the use of shampoos and balms. This remedy is indicated for oily hair, as it helps to remove excess sebum.

Harm and contraindications

Pea flour does not contain harmful substances. However, when consumed in large quantities, such troubles as flatulence, bloating, and digestive disorders can occur.

Contraindications:

1. Pea flour on a regular basis is not recommended for the elderly if they have digestive problems.
2. Pea flour is contraindicated in kidney diseases, including acute nephritis. It is undesirable to include it in the menu for acute cholecystitis.
3. In the acute form of pancreatitis, gastritis, peptic ulcer, other inflammatory diseases of the gastrointestinal tract, pea flour is contraindicated. But it can be included in small amounts in the diet in the chronic form of these diseases, subject to persistent remission. And, of course, you first need to consult a doctor.

How to choose and store

When choosing any flour, it is very important to check the integrity of the package, otherwise there is a risk that there is moisture inside. Moreover, the packaging should be made of paper, since flour does not breathe in polyethylene. Before buying, you should also check the expiration date. Pea flour is not stored for a long time, so take it in reserve is not worth it.

What is most valued is the so-called pea flour in Old Russian, it is wholemeal flour, or whole grain, it is most useful. In the store, of course, it will not be possible to consider it, but in general you need to know that high-quality pea flour should have a light beige hue. And the higher the degree of grinding, the higher its grade and the lighter the color. Of course, you must immediately check that there are no dark dots, lumps, bugs, etc. in the flour.

A good pea flour, which was stored correctly, is not bitter, it does not have acidity, the taste can be described as slightly sweet. There should not be any taste of mustiness or an unpleasant odor, as well as the sensation of sand on the teeth during tasting. When dry, the flour should not smell anything at all, but if you pour a little hot water on it, a characteristic smell of peas will appear.

You can check pea flour in the following way - you need to take a small amount of product and squeeze in your hand. High-quality flour does not form lumps. Moist will stick to the skin.

It is recommended to store pea flour either in paper bags or in linen bags, in a dry, dark place so that it does not oxidize and does not accumulate moisture.

How to make pea flour at home

Pea flour can be prepared at home from dried pea kernels. The simplest option is to grind dried peas in a coffee grinder to a powder state. It will not be possible to get large quantities of flour in this way immediately, but for adding to the casserole or for medicinal and cosmetic purposes, this is a good option.

There is a more difficult option, but the flour is more tender, and the dishes more delicious. To prepare in this way, pea porridge (from dried peas) is boiled and crushed in a blender. Then the resulting puree is spread on a baking sheet and dried in the oven at the lowest possible temperature. Periodically, the mass is stirred. The result is a powder of delicate texture, devoid of a characteristic odor. Even sweets and confectionery can be prepared from it.

Regardless of how the pea flour was obtained, it must first be laid out on a white cloth, spread over the surface with an even layer no more than 2 cm thick. This flour should lie down in a dry place for some time so that the remaining moisture disappears. If it easily lags behind the skin of the hands, this means that it is completely ready. But before use, it is still recommended to sift it.

What can be prepared from pea flour: recipes

Pea flour is an excellent dietary product.In the cooking process, it retains all the beneficial substances for which it is valued. However, it practically does not absorb fat. From pea flour prepare soups, pancakes and pancakes. True, for baking it is better to combine it with another flour, not necessarily wheat, oat or buckwheat.

Fritters

Pea fritters are popular in traditional Indian cuisine. For their preparation for 10 tablespoons. pea flour take 5 tbsp. oat, buckwheat or wheat. You will also need such ingredients: 1 tomato, 1 clove of garlic, 1 tsp. chopped ginger root or an appropriate amount of powder, salt and turmeric to taste.

In a bowl, mix the flour and dry spices, and then gradually begin to add cold water there, in a thin stream, so that you can get a sufficiently thick dough for fritters. Peel the tomato and grind it in a blender with herbs, and then add to the resulting dough. It should not be light, it should achieve its elasticity, if necessary, you can add a little flour. Fritters are formed from dough and fried on both sides in a non-stick pan.

Pancakes

Pea meal pancakes can be prepared both on water and on kefir. There are other recipes - for example, Indian with ginger, but they are not so popular.

If you cook pancakes on the water, you get something like a fresh tortilla, which can be served with vegetable salad, with sour-milk products or fried onions. Take 200 g of pea flour, 1 egg, salt to taste. The egg is mixed with flour, then warm water is added to obtain the consistency of sour cream. Then the pancakes are baked, as usual, from wheat flour. You can add sugar to the dough, then they can be served with honey or jam.

The second option - pancakes on kefir. Take 5 tbsp. pea flour and 3 tablespoons wheat, 200 ml of kefir, 1 egg, salt and oil to taste. Both types of flour are mixed and sieved, then the egg and kefir are added. If necessary, you can add some water so that the mixture is not thick. Then bake pancakes in a pan in the usual manner.

Porridge

Pea flour porridge can be cooked both on the stove and in the slow cooker. The proportion is: 2 cups of water and 1 cup of pea flour. They are stirred so that a suspension is obtained. Salt or sugar is added to taste. When cooking on the stove, the suspension is boiled over medium heat until puree. When cooking in a slow cooker, select the "Porridge" or "Ragu" mode. At the same time, porridge additives can be different - for example, celery root stewed with carrots and onions, mushrooms stewed in sour cream, etc. Combining this product with meat alone is not recommended due to the high content of vegetable protein. Sweet cereal can be served with honey and dried fruits.

Soup

Pea flour soup is very easy to cook. It can be mashed soup, for which you need 6 tablespoons. flour per 1 liter of water, salt, spices and herbs to taste. Then it is enough to simply dilute the flour with water so that there are no lumps, add salt and spices, bring to a boil, stirring constantly, and serve with greens.

The second option is to cook potatoes, onions and carrots, as in a regular soup. Dilute pea flour with water until the lumps disappear, add to the semi-finished product with vegetables, bring to a boil and serve with greens.

Kissel

In Russia, pea jelly in the old days was made from dried peas. But from flour it turns out to be more tender, and it can be used even by people with diseases of the digestive tract.

The proportion is classical - for 2 cups of peas, take 5 cups of water and simmer for 30-40 minutes. Salt and spices are added to taste. Then it is cooled, poured into a mold and left in the refrigerator for 3-4 hours, so that it freezes. Many chefs offer to cook pea jelly with mushrooms. In this case, mushrooms with onions are fried separately. The frozen jelly is served to the table with mushroom roast. It is customary to eat, cutting into slices.

Interesting facts about peas

1. In the world there are only seven types of peas, and this is one of the most useful foods, it contains a lot of fiber. But there are much more varieties of peas bred. It is said that Thomas Jefferson, the third president of the United States, grew several dozen varieties on his estate.
2. Some scholars suggest that peas became one of the very first crops grown by man in the era of the agrarian revolution 10 thousand years ago. It is believed that for the first time they began to grow it in the Mediterranean basin and in the Far East. It is in these regions that he still plays a crucial role in culinary, although today it is distributed throughout the world. Most of it is grown in China and Russia, but Canada is also among the top three. Some varieties of seed peas can grow up to 2 m in height.
3. Peas contain a lot of protein. In the 19th – 20th centuries, this property was used to make ersatz sausage, which was part of the diet of German soldiers before World War II. True, in most cases, it still added fat or meat.

Pea flour photo