Green Peas, Canned: A Low Glycemic Index Vegetable Option
If you’re monitoring your blood sugar levels, canned green peas can be a nutritious addition to your diet. These convenient legumes offer a good balance of nutrients while maintaining a moderate glycemic impact.
Glycemic Profile
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Green peas (canned, cooked, with no added fat) have a Glycemic Index (GI) of 48, placing them in the low GI category. Foods with a GI below 55 are considered low glycemic options that cause a slower, more gradual rise in blood glucose levels.
Even more important is the Glycemic Load (GL) of just 3.12 per 100g serving. This extremely low GL indicates that canned green peas have minimal impact on blood sugar levels in typical serving sizes, making them suitable for those managing diabetes or following low glycemic diets.
Nutritional Breakdown
A 100g serving of canned green peas provides:
- Calories: 68
- Protein: 4.47g
- Fat: 0.8g
- Carbohydrates: 11.4g
- Fiber: 4.9g
- Sugar: 2.99g
- Net Carbs: 6.5g
Health Benefits
Canned green peas stand out nutritionally for several reasons:
- Fiber-rich: With nearly 5g of fiber per 100g serving, canned peas promote digestive health and help slow carbohydrate absorption.
- Protein source: Offering 4.47g of plant-based protein per serving, peas help with muscle maintenance and satiety.
- Low fat: With less than 1g of fat per serving, canned peas are a heart-healthy vegetable choice.
- Nutrient density: Despite their low calorie count, peas provide various vitamins and minerals.
Incorporating Canned Green Peas Into Your Diet
Due to their low glycemic load and high nutritional value, canned green peas can be enjoyed regularly on a low glycemic diet. Consider these serving suggestions:
- Add to salads for extra protein and texture
- Mix into whole grain rice for a balanced side dish
- Include in soups and stews
- Blend into dips or spreads
- Serve as a simple side vegetable with lean protein
Selection Tips
When purchasing canned green peas:
- Look for varieties with “no salt added” or “low sodium” on the label
- Check that there are no added sugars or preservatives
- Rinse before using to remove excess sodium
Bottom Line
Canned green peas offer convenience without sacrificing nutritional quality. With their low glycemic index, minimal glycemic load, and impressive fiber content, they’re an excellent choice for those monitoring blood sugar levels while seeking nutrient-dense foods.