Green Peas: A Low Glycemic Index Vegetable Worth Adding to Your Diet

Fresh green peas are not only a versatile and delicious vegetable but also offer impressive nutritional benefits with a relatively low glycemic impact. Let’s explore why cooked green peas (prepared without added fat) might be a valuable addition to your balanced diet.

Glycemic Index and Load

Green peas have a glycemic index of 48, which places them in the low glycemic index category (foods with a GI below 55 are considered low). This means they cause a slower and more gradual rise in blood sugar levels compared to high-GI foods.

Even more impressive is their glycemic load of only 4.37 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food will affect blood glucose. A GL under 10 is considered low, making green peas an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 84
• Protein: 5.63g
• Fat: 0.42g
• Carbohydrates: 15g
• Fiber: 5.9g
• Sugar: 5.89g
• Net Carbs: 9.1g

Health Benefits of Green Peas

The nutritional profile of green peas offers several notable health benefits:

Excellent Fiber Content

With 5.9g of fiber per 100g serving, green peas provide approximately 21% of the daily recommended fiber intake. This high fiber content contributes to their low glycemic impact and offers benefits for digestive health, cholesterol management, and prolonged satiety.

Plant-Based Protein

Green peas contain a respectable 5.63g of protein per serving, making them one of the more protein-rich vegetables. This makes them particularly valuable for those following plant-based or vegetarian diets.

Low in Fat

With just 0.42g of fat per serving, green peas are naturally very low in fat while still providing essential nutrients.

Balanced Carbohydrate Profile

While green peas contain 15g of total carbohydrates, almost 40% of this comes from fiber (5.9g), resulting in only 9.1g of net carbs. This balanced carbohydrate profile makes them suitable even for moderately carbohydrate-restricted diets.

Incorporating Green Peas Into Your Diet

There are numerous ways to enjoy green peas while maintaining their low glycemic benefits:

• Add to salads for extra protein, fiber, and texture
• Include in soups and stews
• Serve as a side dish with herbs and a small amount of olive oil
• Blend into dips or spreads
• Mix with whole grains for a complete protein source

Conclusion

Fresh cooked green peas offer an impressive nutritional profile with a low glycemic impact, making them an excellent choice for those monitoring blood sugar levels or following a balanced diet. Their combination of fiber, protein, and essential nutrients in a low-calorie package makes them a nutritious addition to various meals.

Remember that preparation methods can affect the glycemic impact of foods, so maintaining the simple cooking method (without added fats or sugars) will help preserve their low GI status.