Green Peas: A Low Glycemic, Nutritional Powerhouse

When it comes to finding vegetables that combine great taste with excellent nutritional benefits, frozen green peas deserve a spot on your plate. These small green gems not only add color and flavor to your meals but also offer impressive health benefits with their favorable glycemic profile.

Glycemic Index and Load

Green peas (frozen, cooked, with no added fat) have a Glycemic Index (GI) of 48, placing them firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic and are generally better options for blood sugar management.

Even more impressive is their Glycemic Load (GL) of just 4.66. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, making it an excellent practical measure for meal planning. A GL under 10 is considered low, making green peas an excellent choice for those monitoring blood sugar levels.

Nutritional Breakdown per 100g Serving

• Calories: 78
• Protein: 5.14g
• Fat: 0.27g
• Total Carbohydrates: 14.2g
• Dietary Fiber: 4.5g
• Sugar: 4.39g
• Net Carbs: 9.7g

Health Benefits of Green Peas

Green peas offer an impressive nutritional profile that makes them a valuable addition to a balanced diet:

• Excellent fiber source: With 4.5g of fiber per 100g serving, green peas support digestive health and help moderate blood sugar response.
• Plant-based protein: Providing over 5g of protein per serving, they’re a good plant protein source for vegetarians and vegans.
• Very low fat content: At just 0.27g of fat per serving, they’re virtually fat-free.
• Balanced carbohydrates: The combination of fiber and moderate net carbs (9.7g) makes them suitable for many dietary approaches.

Incorporating Green Peas Into Your Diet

Frozen green peas are incredibly versatile and can be incorporated into your diet in numerous ways:

• Add to soups, stews, and casseroles
• Mix into rice dishes or grain bowls
• Blend into dips or spreads
• Serve as a simple side dish with herbs and a touch of olive oil
• Include in pasta dishes and salads

Storage and Preparation Tips

Frozen green peas retain their nutritional value exceptionally well. For the best results:

• Cook from frozen (no need to defrost)
• Steam or microwave for minimal nutrient loss
• Avoid overcooking to maintain their bright color and nutritional profile
• Keep your freezer stocked with frozen peas for a convenient, nutritious addition to meals

With their low glycemic impact, impressive nutrient density, and culinary versatility, frozen green peas deserve a regular place in your meal rotation, especially for those conscious about managing blood sugar levels while enjoying delicious, nutritious foods.