Snowpeas, Raw: A Low Glycemic Vegetable for Your Healthy Diet

Snowpeas, also known as sugar snap peas, are vibrant green, edible-podded peas that make a delightful addition to any diet. These crisp, sweet vegetables are not only delicious but also offer impressive nutritional benefits while maintaining a low impact on blood sugar levels.

Glycemic Index and Load

With a Glycemic Index (GI) of 32, raw snowpeas fall firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making snowpeas an excellent choice for those monitoring their blood sugar levels.

Even more impressive is their Glycemic Load (GL) of just 1.58. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. A GL below 10 is considered low, indicating that snowpeas will have minimal impact on blood glucose levels when consumed in typical portions.

Nutritional Profile of Raw Snowpeas (100g serving)

• Calories: 42
• Protein: 2.8g
• Fat: 0.2g
• Total Carbohydrates: 7.55g
• Dietary Fiber: 2.6g
• Sugars: 4g
• Net Carbs: 4.95g

Health Benefits of Snowpeas

The nutritional composition of snowpeas makes them an excellent addition to a balanced diet for several reasons:

Low in Calories, High in Nutrients: At just 42 calories per 100g serving, snowpeas provide substantial nutrition without adding excessive calories to your diet.

Good Source of Fiber: With 2.6g of fiber per serving, snowpeas contribute to digestive health and help create a feeling of fullness, which may aid in weight management efforts.

Protein Content: Containing 2.8g of protein per serving, snowpeas provide more protein than many other vegetables, making them a good option for plant-based diets.

Low Fat: With only 0.2g of fat per serving, snowpeas are virtually fat-free.

Balanced Carbohydrates: The carbohydrate content (7.55g total) includes a good balance of fiber and natural sugars, resulting in just 4.95g of net carbs.

Ways to Enjoy Snowpeas

• Add them raw to salads for extra crunch
• Lightly steam or stir-fry as a side dish
• Include in vegetable platters with hummus or other healthy dips
• Add to stir-fries in the last minute of cooking
• Blanch briefly and add to grain bowls

Who Should Include Snowpeas in Their Diet?

Given their low glycemic index and load, snowpeas are particularly beneficial for:

• People with diabetes or prediabetes
• Those following a low-carb or low-GI diet
• Anyone looking to increase their vegetable intake
• People managing their weight
• Those seeking to improve overall dietary fiber consumption

Bottom Line

Snowpeas are a nutritional powerhouse with a remarkably low impact on blood sugar. Their low glycemic index of 32 and minimal glycemic load of 1.58 make them an ideal food choice for blood sugar management. With their crisp texture and sweet flavor, they’re not just a healthy option—they’re a delicious one too.