Glycemic Index and Nutritional Analysis of Canned Peas and Carrots
Are you looking for convenient vegetable options that won’t spike your blood sugar? Canned peas and carrots with added fat might be a practical choice for your pantry. Let’s explore the glycemic impact and nutritional profile of this convenient side dish.
Glycemic Index and Load
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Canned peas and carrots with added fat have a moderate glycemic index of 47.5. This places them in the medium GI category (56-69), making them a relatively blood sugar-friendly option compared to high GI foods.
Even more impressive is the low glycemic load of only 2.43. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. Any GL value under 10 is considered low, making this a good option for those monitoring blood glucose levels.
Nutritional Breakdown (Per 100g Serving)
- Calories: 68
- Protein: 2.49g
- Fat: 3.03g
- Total Carbohydrates: 8.21g
- Dietary Fiber: 3.1g
- Sugar: 2.66g
- Net Carbs: 5.11g
Benefits of Canned Peas and Carrots
The modest 68 calories per 100g serving makes this a light option for those watching their caloric intake. The 3.1g of fiber represents a significant portion of the total carbohydrate content, which explains the relatively low net carbs of 5.11g.
The added fat in this preparation may actually be beneficial from a glycemic perspective, as fat helps slow down carbohydrate digestion and reduce blood sugar spikes. The combination of fiber and fat makes this a more satiating option than plain vegetables.
How to Incorporate Into Your Diet
Consider adding canned peas and carrots with fat to:
- Quick soups and stews
- Casseroles and one-pot meals
- Simple side dishes
- Grain bowls for added fiber and nutrients
- Cold salads with additional protein
Bottom Line
Canned peas and carrots with added fat offer convenience without causing dramatic blood sugar fluctuations. With a moderate glycemic index of 47.5 and very low glycemic load of 2.43, they can be a practical addition to a balanced diet, especially for those monitoring their blood glucose levels or following low-GL eating plans.
The fiber content and added fat help slow digestion, making this a more blood-sugar friendly option than many other convenience foods. When you’re short on time but still want to include vegetables in your meal, this option provides both nutrition and convenience.