Understanding the Glycemic Index of Canned Green Peas
Whether you’re managing diabetes, watching your weight, or simply trying to eat healthier, understanding the glycemic index (GI) of foods like canned green peas can help you make informed dietary choices.
Glycemic Profile of Canned Green Peas (with Fat Added)
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Glycemic Index: 48 (Low)
Glycemic Load: 2.98 (Low)
Green peas fall into the low glycemic index category, making them a good choice for stable blood sugar levels. With a glycemic load of just 2.98, they won’t cause significant blood sugar spikes when consumed in typical portions.
Nutritional Profile (per 100g serving)
- Calories: 89
- Protein: 4.35g
- Fat: 3.33g
- Total Carbohydrates: 11g
- Dietary Fiber: 4.8g
- Sugar: 2.91g
- Net Carbs: 6.2g
Why Canned Green Peas Are a Smart Choice
Canned green peas with added fat offer several nutritional benefits despite being a processed food option. Their low glycemic impact makes them suitable for blood sugar management, while their fiber content supports digestive health and creates a feeling of fullness.
Fiber-Rich for Digestive Health
With 4.8g of fiber per 100g serving, canned green peas provide nearly 20% of the daily recommended fiber intake. This high fiber content not only supports digestive health but also helps slow the absorption of sugars, further reducing the glycemic impact.
Protein Content
The 4.35g of protein per serving makes green peas a notable plant-based protein source. When combined with their low glycemic load, this makes them particularly valuable for vegetarian and vegan diets focused on blood sugar management.
How to Include Canned Green Peas in a Low-GI Diet
- Add to salads for extra fiber and nutrients
- Include in soups and stews
- Mix with brown rice or other low-GI grains
- Puree into a side dish with herbs and spices
- Combine with eggs for a nutritious breakfast
The Bottom Line
Canned green peas with added fat represent a convenient, nutritious food option with a low glycemic impact. Their combination of fiber, protein, and relatively low net carbs makes them suitable for various dietary approaches, including those focused on blood sugar management.
Remember that while the fat added to these canned peas increases the calorie content slightly, it may also help slow digestion further, potentially reducing the glycemic response even more.
For those monitoring carbohydrate intake, the 6.2g of net carbs per 100g serving is relatively modest, making this a viable option for moderately carb-restricted diets as well.