Leena Watts
The paleo diet is based on the types of foods presumed to have been eaten by early humans, consisting mainly of vegetables, fruits, nuts, and seeds. Legumes, including peas, are generally not considered paleo because they contain compounds called lectins and phytic acid, which can cause inflammation and block nutrient absorption. However, some sources argue that legumes are paleo because they were likely consumed by early humans and have nutritional benefits such as high protein and fiber content. Split peas, specifically, are dried peas that have been split in half and are high in fiber, protein, iron, zinc, and phosphorus. While some strict paleo dieters avoid legumes, others take a more flexible approach and include them in moderation, arguing that they are one of the least problematic legumes.
| Characteristics | Values |
|---|---|
| What is the Paleo Diet? | A diet meant to mimic what our hunter-gatherer ancestors ate |
| What foods are allowed on the Paleo Diet? | Grass-fed meat, fish and seafood, vegetables, fruits, nuts, seeds, eggs, oils (olive, walnut, flaxseed, macadamia, avocado, and coconut) |
| What foods are not allowed on the Paleo Diet? | Dairy, grains, legumes (including beans, peas, lentils, tofu, peanuts, and soy foods), packaged snacks, sugar, gluten, salt, trans fats, beer, pre-marinated and cured meats |
| Are split peas allowed on the Paleo Diet? | Split peas are legumes, which are not allowed on the Paleo Diet. However, some people include them in their Paleo diet because they are lower in phytates and lectins than other legumes and offer significant levels of protein, iron, zinc, and phosphorus. |
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What You'll Learn
Legumes are not allowed on the paleo diet
Loren Cordain, PhD, the founder of the paleo diet, writes that "lectins can bind with almost any tissue in our bodies and wreak havoc". Other paleo advocates like Mark Sisson, Robb Wolf, and Esther Blum also ban legumes for this reason. Blum, in particular, notes that "lectin overload" can aggravate health problems.
Legumes are also high in phytates, which can reduce the absorption of important minerals like iron, zinc, calcium, magnesium, and copper. This can lead to nutritional deficiencies, especially in those who rely heavily on plant-based diets. However, some people argue that boiling and cooking legumes can reduce the phytate content, and that vitamin C can counteract its inhibitory effects on mineral absorption.
Additionally, legumes are considered by some to be inferior foods that are potentially toxic to humans. For example, imports of red kidney beans to South Africa were legally prohibited due to their potential toxicity. However, others argue that beans are nutritious, plant-based, and high-protein foods.
While the paleo diet restricts legumes, it does allow for other food groups. Tree nuts and seeds, for example, are allowed because they were foraged in prehistoric times and are good sources of healthy fats, fiber, and protein. Eggs are also allowed and offer a wealth of nutrients, including protein, B vitamins, minerals, and antioxidants.
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Peas are legumes
The U.S. Dietary Guidelines classify fresh or frozen green peas as starchy vegetables. In contrast, dried peas, such as chickpeas, black-eyed peas, and split peas, are classified as legumes. Mature green peas, typically sold dried and split in half, are more similar to beans.
Legumes contain lectin, and consuming large amounts of raw legumes, including peas, can cause adverse effects. Lectin poisoning, or "leaky gut," can cause vomiting, nausea, and diarrhea. Cooking, soaking, or sprouting legumes before consumption can counteract lectin.
Some people on a paleo diet choose to avoid legumes, including peas, as they are considered non-paleo due to their lectin content. However, others choose to include peas in their paleo diet, as they are lower in phytates and lectins than other legumes. Additionally, the nutritional value of peas, including their protein and fibre content, makes them a desirable food for weight management.
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Split peas are dried peas
There are two types of split peas: green and yellow. Green split peas are sweeter and less starchy than yellow split peas, which have a milder flavor. Split peas are high in protein and fiber and low in fat, with 25 grams of protein and one gram of fat per 350-calorie serving. Most of the calories in split peas come from protein and complex carbohydrates. They are also a good source of calcium and vitamins A and B.
Split peas are commonly used to make pea soup, sometimes with added vegetables or meat, and are a key ingredient in many Indian dishes. In Europe, the Greek "fáva" is a dish made with yellow split peas pureed to create an appetizer or meze, often topped with capers. In the Caribbean, split peas are used in Moroccan Berber cuisine to make "tamaraqt" or yellow split pea soup with olive oil and cumin.
While split peas are technically legumes, which are not typically allowed on the Paleo diet, some people following a flexible approach to Paleo may choose to include them. Split peas are lower in phytates and lectins than other legumes, and they are a good source of plant protein and fiber. However, dried peas are higher in carbohydrates and lectins than fresh peas, so it is recommended to soak and sprout raw peas before eating them to avoid potential adverse effects.
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Dried peas are high in carbohydrates
Dried peas are not typically considered Paleo-friendly, despite being botanically similar to fresh peas. This is because dried peas are technically legumes, and the Paleo diet generally forbids the consumption of legumes.
Dried peas are also higher in carbohydrates and lectins than fresh peas. For example, a 3.5-ounce (100-gram) serving of cooked split peas contains 21.1 grams of carbohydrates, with only 2.9 grams of sugars. While peas are a good source of fiber, vitamins, and minerals, their carbohydrate content is relatively high.
Legumes, including dried peas, are associated with heart health benefits due to their ability to reduce cholesterol levels. Additionally, the fiber content in dried peas can help lower "bad" LDL cholesterol, reducing the risk of heart disease. The high fiber content in dried peas can also provide several health benefits, such as improving gut health and controlling blood sugar levels.
Some people following a flexible Paleo diet may choose to include dried peas in moderation, as they are lower in phytates and lectins compared to other legumes. However, for strict adherents to the Paleo Diet, dried peas should be avoided due to their high carbohydrate and lectin content.
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Paleo diet is meant to mimic what hunter-gatherer ancestors ate
The Paleo diet is based on the idea that modern humans should eat a diet nutritionally closer to that of their Paleolithic ancestors, who were hunter-gatherers. The diet first gained popularity in the 1960s and has since been promoted as a way of improving health and body composition. It is based on the assumption that many modern health problems are caused by a mismatch between our Stone Age genes and modern lifestyles, leading to diseases of affluence that arose after the dawn of agriculture.
However, critics argue that the Paleo diet is based on questionable research and that it is difficult to determine the exact diet of our hunter-gatherer ancestors due to variations among different tribes and geographical locations. For example, the Inuit diet consists mostly of the flesh of sea mammals, while the Hadza and !Kung tribes have more varied diets that include plants and land animals.
Furthermore, the Paleo diet does not account for the evolution of plants and animals over the last 10,000 years due to artificial selection, resulting in nutritional profiles that differ from their ancient counterparts. For instance, wild almonds once produced potentially fatal levels of cyanide, but this trait has been bred out of modern domesticated varieties.
Despite these criticisms, the Paleo diet generally recommends avoiding processed foods, grains, dairy, legumes, and added sugars, while emphasizing the consumption of vegetables, fruits, nuts, seeds, eggs, and lean meats.
Now, let's discuss split peas specifically. Split peas are dried green peas that have been split in half after removing the skin. While fresh peas are considered Paleo, dried peas are technically legumes and are therefore not strictly Paleo. However, some sources consider split peas benign, while others suggest avoiding them due to their higher phytate levels compared to fresh peas. Ultimately, the decision to include split peas in a Paleo diet may depend on individual preferences and the level of adherence to the diet.
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Frequently asked questions
Technically, split peas are legumes, which are not allowed on a paleo diet. However, some people consider them benign and include them in their paleo diet.
Legumes contain a compound called phytic acid, which may block the absorption of some minerals in the gut during digestion.
Examples of legumes include beans, lentils, tofu, soy foods, peanuts, and peas.
The paleo diet includes foods that our hunter-gatherer ancestors could hunt or gather. This includes grass-fed meat, fish and seafood, vegetables, fruits, nuts, and seeds.
In addition to legumes, the paleo diet typically excludes grains, dairy, and processed snacks.
