Split Peas: A Low-Glycemic Legume Option

Split peas are a nutritious legume that comes from dried, mature peas that have been split along the natural seam. When prepared with a small amount of added fat, they make for a satisfying and healthful addition to your diet. Let’s explore the glycemic impact and nutritional benefits of this versatile food.

Glycemic Information

Split peas (from dried, with fat added) have a Glycemic Index (GI) of 32, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic, making split peas an excellent choice for those monitoring their blood sugar levels.

The Glycemic Load (GL) of split peas is just 3.81 per 100g serving. This low GL value indicates that split peas will have minimal impact on blood glucose levels, making them suitable for people with diabetes or those following a low-glycemic diet.

Nutritional Profile

A 100g serving of split peas (from dried, with fat added) provides:

• Calories: 168 kcal
• Protein: 7.75g
• Fat: 6.87g
• Total Carbohydrates: 19.6g
• Dietary Fiber: 7.7g
• Sugars: 2.7g
• Net Carbs: 11.9g

Health Benefits

Split peas offer several nutritional advantages that make them worthy of inclusion in a balanced diet:

• High in Fiber: With 7.7g of fiber per 100g serving, split peas contribute significantly to your daily fiber needs, promoting digestive health and helping you feel fuller longer.
• Good Source of Protein: Providing 7.75g of plant-based protein per serving, split peas are an excellent protein source for vegetarians and those looking to reduce animal protein consumption.
• Blood Sugar Management: The combination of low GI, high fiber content, and moderate protein makes split peas ideal for maintaining stable blood glucose levels.
• Balanced Carbohydrates: With only 11.9g of net carbs per serving, split peas can fit well into carbohydrate-conscious eating plans.

Incorporating Split Peas Into Your Diet

Split peas are incredibly versatile in the kitchen. Here are some delicious ways to enjoy them:

• Classic split pea soup with aromatic vegetables
• Indian-inspired dal (split pea curry)
• Split pea hummus as a nutritious dip
• Added to salads for extra protein and fiber
• As a side dish seasoned with herbs and a small amount of healthy fat

Conclusion

With their low glycemic index, moderate calorie content, and impressive nutritional profile, split peas are an excellent addition to a health-conscious diet. Their combination of protein, fiber, and complex carbohydrates makes them particularly beneficial for blood sugar management and overall metabolic health. Whether you’re following a low-glycemic diet, managing diabetes, or simply looking for nutritious food options, split peas deserve a place on your plate.