Wasabi peas are renowned for having a spicy flavor and crisp texture. They are a well-liked snack both in Japan and outside. Wasabi peas are roasted and dried green peas. That have been coated in a thick paste made of wasabi, sugar, salt, and oil. Wasabi peas are a great pantry staple because they are a flexible culinary ingredient and a healthful snack food. Store them in a dry, cold place to extend their shelf life, which is six to twelve months. It won’t take long for wasabi-flavored peas to vanish from the store. Once you realize how many different ways you may enjoy them. This article examines the nutritional value of wasabi peas as well as any possible drawbacks.
Wasabi peas that have been dried are crisp, spicy, and salty. They are frequently used as a nutritious substitute for other crunchy, salty snack foods. Even so, a lot of individuals could be unsure about the nutritional value of this hot snack. Whether it fits into a balanced diet despite its rising popularity.
Wasabi pea nutrients:
A tiny quantity of fiber and protein can be found in each serving of wasabi peas. Important minerals including manganese, thiamin, copper, and vitamin K are also provided by them.
The following nutrients are included in a 1-ounce (28-gram) portion of wasabi peas:
121 calories
17.5 grams of carbohydrates
Four grams of sugar
4 grams of protein
4 grams of fat
1 gram of fiber
15% of the Daily Value (DV) is manganese.
1:14% of the DV for thiamin
14% of the DV is copper.
12% of the DV is Vitamin K
10% of the DV is folate.
9% DV is Niacin
9% of the Daily Value is Vitamin B6
8% of the Daily Value is Zinc
4% of the DV is sodium.
Manganese, an important mineral that functions as an antioxidant to help prevent oxidative damage to cells. It is especially abundant in wasabi peas.
The advantages of dried wasabi peas for nutrition:
They also supply thiamin, a B vitamin essential to growth, development, and energy metabolism.
They also have almost 14% of the daily value (DV) for copper. Which is necessary for the production of connective tissue and several neurotransmitters in the brain.
Still, keep in mind that an ounce of wasabi peas has over 18 grams of carbohydrates.
Depending on the brand and the quantity of sugar and salt used to manufacture the coating. Certain commercial variants may also have excessive sodium or added sugar content. A great approach to get more iron and antioxidants in your diet is to eat wasabi pea snacks. In addition, this hot snack contains copper, zinc, folate, manganese, thiamin, vitamin K, and vitamin B6. Wasabi peas are a good source of potassium and calcium as well.
OVERVIEW:
Wasabi peas are a good source of protein, fiber, manganese, thiamin, and copper in only one meal. They have a fair amount of carbohydrates as well, and depending on the brand. They could have a lot of added sugar or sodium.
Advantages of wasabi peas for health:
Wasabi peas have a nutritional composition that suggests a number of possible health advantages.
Promotes intestinal well-being:
Wasabi peas pack 1 gram of fiber into each ounce (28 grams). Thus each serving has a sizable amount of fiber. To encourage regularity, fiber gives the stool more volume and passes through the digestive system more slowly. According to some study, fiber may help constipated individuals pass more often and have more consistent stools.
Increasing your fiber consumption may potentially offer protection against diverticulitis, hemorrhoids, and colorectal cancer, among other digestive problems.
Wasabi peas can help you meet your needs for fiber by increasing your consumption. The latest Dietary Guidelines for Americans state that depending on your age and assigned sex at birth, your daily fiber requirements can vary from 22 to 34 grams.
Rich in anti-oxidants:
Antioxidants, such as those found in green peas, have the power to scavenge dangerous substances called free radicals. Green peas in particular contain specialized antioxidant chemicals like:
- ellagic acid
- beta-sitosterol
- P-coumaric acid
- Naringenin
- Quercetin
- luteolin
- Apigenin
Antioxidants not only counteract the oxidative damage brought on by free radicals, but they also reduce inflammation and offer protection against long-term health issues including diabetes, heart disease, and neurological diseases like Alzheimer’s.
In addition, certain studies conducted in test tubes indicate that specific chemicals included in peas might have anticancer qualities and could help inhibit the growth of cancer cells; however, further research is required to confirm these findings.
Could aid in blood sugar stabilization:
Wasabi peas provide a healthy balance of fiber and protein, two nutrients that can maintain normal blood sugar levels. In reality, fiber can reduce the rate at which sugar enters the system, preventing blood sugar rises and crashes after meals. Protein, on the other hand, can lessen insulin resistance and increase insulin sensitivity, which may help to support blood sugar regulation. Wasabi peas also have a high manganese content, which may help reduce the risk of prediabetes and diabetes.
But be aware that some commercial kinds could have a high added sugar and carbohydrate content per serving, counteracting the beneficial benefits of protein and fiber on blood sugar regulation.
To reduce added sugar intake and optimize possible benefits, carefully read the contents label or consider preparing your own wasabi peas at home.
Wasabi green peas provide a satisfying plant-based protein source. When consumed on their own, they make a nutritious snack, but when combined with nuts and dried fruit, they enhance the flavor and nutritional value of the snack mix.
This kind of snack mix is a fantastic addition to a weight-loss diet because it keeps you feeling satisfied for longer. The fiber content of wasabi green peas is another advantage of selecting wasabi pea snacks over other snacks. In addition to helping with weight loss and heart health, fiber helps lower the risk of diabetes and some types of cancer. Additionally, wasabi may lessen inflammation, improve brain function, and enhance bone health.
OVERVIEW:
Wasabi peas have elements that may promote digestive health and help normalize blood sugar levels, in addition to being high in antioxidants that fight disease. Some types, meanwhile, could have a lot of added sugar and raise blood sugar levels.
Consuming Wasabi Peas:
Wasabi peas are available online and in a lot of supermarket stores.
Using items like rice vinegar, dried peas, dijon mustard, and shredded or powdered wasabi, you can also attempt producing your own wasabi peas.
Wasabi peas can be eaten as an easy snack or added to a number of other recipes to give them a taste boost.
Wasabi peas, for instance, go well with other components like nuts, seeds, or dried fruits or as a standalone addition to homemade trail mix.
They also add a nice crunch to your favorite recipes when sprinkled over salads, stir-fries, and soups.
As an alternative, consider crushing wasabi peas and using them to coat chicken or pork. You can use them by themselves or in combination with other ingredients like breadcrumbs, almonds, olive oil, soy sauce, or spices. Wasabi peas are a healthy and nutritious snack that has a special way of ensuring moderation.
Limiting your intake of wasabi dried peas is encouraged by the powder’s fiery, spicy flavor. You may also reap the advantages of the peas by adding them to a trail mix, stir-fry, or cold salad, like chicken or tuna salad, where the slight spiciness won’t overpower you. Some people like to add wasabi-flavored peas to hot soup or salads in place of croutons to bring out the flavor of the dish.
Possible drawbacks to wasabi peas:
For the majority of healthy adults, wasabi peas can be a terrific complement to a balanced diet, but there are a few potential drawbacks to take into account.
- To begin with, wasabi peas are frequently spicy, which can cause heartburn or acid reflux in certain individuals.
- Furthermore, some people might need to completely avoid wasabi peas due to a green pea allergy.
- Furthermore, some commercial types contain wheat flour. As a result, those on a gluten-free diet should carefully study the ingredients list and select a product from a brand that has been certified gluten-free.
- Remember that antinutrients, or substances that can obstruct the body’s ability to absorb specific nutrients, are also present in peas.
- But before being consumed, wasabi peas are cooked and treated, which drastically lowers their antinutrient content.
- Despite the fact that all green peas are starchy and hence naturally high in carbohydrates, depending on the type of coating employed, some commercial wasabi pea variants may also be extremely high in added sugar.
- Consuming large amounts of added sugar can lead to blood sugar variations as well as heart disease, type 2 diabetes, and liver issues, among other chronic illnesses.
- Some persons may have an increase in blood pressure due to the high sodium content of certain brands.
- Lastly, keep in mind that wasabi peas have a comparatively high calorie content—one ounce (28 grams) contains about 121 calories.
Because of this, it’s crucial to control your intake, particularly if you’re aiming to achieve or keep a healthy weight. - Try producing your own wasabi peas at home, or look for a brand with less added sugar, carbohydrates, and sodium while reading the contents list.
OVERVIEW:
Some persons, such as those who are allergic, prone to acid reflux, have high blood pressure, or are attempting to achieve or maintain a modest weight, may need to limit their intake of wasabi peas or avoid them entirely. While cooking reduces the number of antinutrients in green peas, they are still present.
Frequently requested inquiries:
Are snacking wasabi peas healthful?
Wasabi peas can be a wonderful complement to a balanced diet since they are high in fiber and protein.
They do, however, also have a significant calorie content, and some types may have high added sugar and sodium content. It is therefore advisable to consume them in moderation.
OVERVIEW:
Wasabi peas can be eaten raw as a light snack or added to soups, salads, stir-fries, and homemade trail mix. They can also be crushed and used on pork or poultry as a coating.
Are the peas known as wasabi peas?
Yes, wasabi peas are produced using dried peas that have been tossed in a mixture of oil, sugar, and salt for flavor.
Where are wasabi peas sold?
Wasabi peas can be found at a lot of supermarket stores and internet stores. Using items like rice vinegar, dried peas, dijon mustard, and shredded wasabi, you can even attempt creating your own at home.
OVERVIEW:
Roasted green peas mixed with wasabi, salt, sugar, and oil are the ingredients of wasabi peas, a popular snack.
Wasabi peas provide antioxidants, some protein, fiber, and the potential to lower blood sugar and improve digestive health with each serving.
They are also a very adaptable item that can be used to spice up a variety of recipes or eaten just as is.
To optimize the possible health advantages, make sure to read the contents label and choose brands with less added sugar and sodium. You may even try creating your own at home.
Wasabi’s Six Potential Health Benefits:
A cruciferous vegetable called wasabi, or Japanese horseradish, grows wild along streambeds in Japan’s highland river valleys. In regions of North America, China, Korea, and New Zealand that are damp and shaded, it also flourishes. Wasabi, well-known for its vibrant green hue and harsh, pungent flavor, is an essential condiment for sushi and noodles in Japanese cooking.
Furthermore, a few of the substances in this vegetable, such as the isothiocyanates (ITCs) that give it its strong flavor, may provide a number of health advantages.
These are six encouraging wasabi health advantages.
1. antimicrobial properties
Wasabi’s primary class of active chemicals, isothiocyanates (ITCs), are what give the vegetable most of its health benefits, including its antibacterial properties.
foodborne infections:
- Food poisoning, sometimes referred to as foodborne illness, is an infection or gastrointestinal ailment brought on by eating or drinking things that have pathogens, which include bacteria, viruses, and parasites.
- The best defense against food poisoning is handling, cleaning, cooking, and storing food correctly.
- Salt is one of the herbs and spices that can slow the growth of food poisoning-causing bacteria.
- It has been demonstrated that wasabi extract had antibacterial properties against two of the most frequent bacteria that cause food poisoning, Escherichia coli O157:H7 and Staphylococcus aureus.
- Further research is required to confirm the findings of this study, which show that wasabi extract may help prevent or reduce the incidence of foodborne diseases.
Antibacterial against H. pylori:
- H. pylori is a type of bacteria that affects the small intestine and stomach.
- It is the primary cause of peptic ulcers and has the potential to cause stomach cancer and lining inflammation (3Trusted Source).
- Although around 50% of people on the planet are infected, most people won’t experience these issues.
- Uncertainty surrounds H. pylori, while scientists think that interaction with food and water tainted with excrement contributes to its spread.
- therapy plans for H-induced peptic ulcers. Proton-pump inhibitors, or medications that reduce the production of stomach acid, and antibiotics are frequently used to treat Helicobacter pylori.
- Early research on animals and test tubes indicates that wasabi may also be useful in treating H-induced peptic ulcers. pylori (4Reliable Sources, 5 Reliable Sources, 6 Reliable Sources).
- Although promising, further human study is required before any judgments on wasabi’s impact on H can be made. pylori.
OVERVIEW:
ITCs, which are naturally occurring chemicals found in wasabi, may have antibacterial qualities against the bacterium H and some foodborne diseases. pylori.
anti-inflammatory qualities:
- Wasabi might be a powerful anti-inflammatory.
- Your immune system reacts to infections, wounds, and toxins—like smoke from cigarettes or contaminated air—by producing inflammation in an effort to defend and repair your body.
- Chronic, unchecked inflammation can lead to a number of inflammatory diseases, such as cancer, diabetes, and heart disease.
- ITCs in wasabi inhibit pro-inflammatory cells and enzymes, such as cyclooxygenase-2 (COX-2) and inflammatory cytokines like tumor necrosis factor (TNF), according to animal cell tests conducted in test tubes.
- It’s uncertain if wasabi’s anti-inflammatory benefits extend to humans because there aren’t enough studies on humans.
OVERVIEW:
In vitro experiments using animal cells have demonstrated the anti-inflammatory properties of ITCs, the primary active ingredients in wasabi.
Could encourage fat reduction:
- According to several studies, the wasabi plant’s edible leaves include substances that may inhibit the development and creation of fat cells.
- A substance derived from wasabi leaves, 5-Hydroxyferulic acid methyl ester (5-HFA ester), reduced the growth and production of fat cells in a mouse research by blocking a gene linked to the formation of fat.
- Similarly, 1.8 grams of wasabi leaf extract per pound (4 grams per kg) of body weight per day prevented the formation of fat cells in another 6-week rat trial.
- Furthermore, a study conducted on mice on a high-fat, high-calorie diet discovered that wasabi leaf extract stopped the mice from gaining weight by preventing the growth and synthesis of fat cells.
- These results, while encouraging, were from tests conducted on animals and in test tubes. Further investigation is required to ascertain the impact of wasabi leaf extract on humans.
OVERVIEW:
Although there is a dearth of human research, investigations on animals and test tubes have demonstrated that wasabi leaf extract inhibits the creation and proliferation of fat cells.
Possibly anticancer qualities:
- The potential anticancer effects of wasabi’s naturally occurring ITCs have been investigated.
- According to one study, when heat is applied to proteins and sugars in a Maillard reaction, the creation of acrylamide is 90% prevented by ITCs isolated from wasabi root.
- Certain foods, particularly coffee, potato chips, and French fries, can develop acrylamide when they are cooked at high temperatures, like when they are fried or grilled.
- There is conflicting evidence about the relationship between dietary acrylamide intake and specific malignancies, including kidney, endometrial, and ovarian cancers.
- Furthermore, research conducted in test tubes suggests that ITCs and related compounds extracted from wasabi either destroy or impede the proliferation of human cells related to colorectal, oral, pancreatic, and breast cancer.
- Although encouraging, it’s not evident if these findings hold true for people.
- However, certain observational studies point out that eating more cruciferous vegetables, like wasabi, may lower your chance of developing bladder, prostate, lung, and other cancers.
- Arugula, broccoli, Brussels sprouts, cauliflower, kale, and rutabaga are some further cruciferous vegetables.
OVERVIEW:
In test-tube investigations, ITCs have been investigated for their capacity to stop the synthesis of acrylamide and to either kill or stop the growth of certain cancer kinds.
Additional possible advantages:
There could be further health benefits of wasabi for the brain and bones.
Bone well-being:
- Wasabi might have an impact on bone health.
- In animal research, p-hydroxycinnamic acid (HCA), a chemical found in wasabi, has been proposed to stimulate bone growth and inhibit bone degradation.
- HCA may be able to assist treat osteoporosis, a condition that weakens and fractures bones, according to research speculation. However, in order to verify this possible advantage, human study is required.
Mental wellness:
- Wasabi’s ITCs may have neuroprotective properties.
- Research conducted on mice has indicated that they enhance the brain’s antioxidant mechanisms that lower inflammation.
- These results imply that ITCs may aid in the prevention or slowing of neurodegenerative illnesses like Parkinson’s disease that are caused by inflammation.
OVERVIEW:
Research on humans is necessary to confirm that the ITCs derived from wasabi can assist treat neurodegenerative brain disorders including Parkinson’s disease and osteoporosis.
Ways to include it in your diet:
Instead of real wasabi, the majority of wasabi pastes and powders available for purchase in the US are created with a combination of horseradish, mustard, cornstarch, and green coloring. Some might simply have low-quality wasabi stems or perhaps no wasabi at all.
Like wasabi, horseradish is a member of the same plant family and is renowned for its sharp taste.
According to studies, wasabi and horseradish both have comparable quantities of ITCs, with wasabi offering 971–4357 mg per pound (2,137–9,585 mg per kg) and horseradish offering 682–4091 mg per pound (1,500–9,000 mg per kg).
Since real wasabi is expensive and difficult to grow, horseradish is frequently substituted in its place.
However, real wasabi pastes, powders, and even fresh wasabi are available for purchase online.
Just make sure to thoroughly read the description to make sure the item is genuine.
Wasabi can be enjoyed as a spice, herb, or sauce to bring out its distinct flavor and zing.
How to include wasabi in your diet:
- Enjoy it with sushi and serve with soy sauce.
- To noodles soups, add it.
- Apply it as a topping on grilled vegetables and meats.
- Mix it into marinades, dips, and salad dressings.
- Add it to roasted vegetables to add taste.
OVERVIEW:
Horseradish is frequently used in place of wasabi in powdered and paste form that is sold in the United States because wasabi is an expensive ingredient. Therefore, if you want to purchase genuine wasabi items, make sure you carefully read the product labels.