Blackeyed Peas from Canned: A Low Glycemic Index Option

Blackeyed peas, also known as cowpeas, are a nutritious legume that can be a healthy addition to your diet, especially if you’re monitoring your blood sugar levels. Let’s explore the nutritional profile and glycemic impact of canned blackeyed peas.

Glycemic Index and Load

Canned blackeyed peas have a glycemic index (GI) of 42, placing them in the low glycemic category. Foods with a GI below 55 are considered low glycemic, which means they cause a slower, more gradual rise in blood sugar compared to high GI foods.

The glycemic load (GL) is 7.01 per 100g serving, which is also considered low. The glycemic load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels.

Nutritional Breakdown

A 100g serving of canned blackeyed peas provides:

• Calories: 150
• Protein: 8.19g
• Fat: 3.17g
• Carbohydrates: 22.9g
• Fiber: 6.2g
• Sugar: 4.3g
• Net Carbs: 16.7g

Health Benefits

Blackeyed peas offer several nutritional advantages:

• Excellent protein source: With over 8g per serving, they’re a good plant-based protein option
• High in dietary fiber: The 6.2g of fiber helps slow digestion, contributing to their low glycemic impact
• Good balance of macronutrients: Contains a healthy mix of protein, complex carbs, and a small amount of fat

Incorporating Canned Blackeyed Peas Into Your Diet

Thanks to their low glycemic index and load, canned blackeyed peas can be a beneficial addition to meals for those managing diabetes or trying to control blood sugar levels. Here are some ways to enjoy them:

• Add to salads for extra protein and fiber
• Mix with brown rice for a complete protein dish
• Include in soups and stews
• Serve as a side dish with lean proteins and non-starchy vegetables

Considerations When Using Canned Products

While convenient, canned blackeyed peas may contain added salt. Consider rinsing them before use to reduce sodium content. Some brands also offer low-sodium or no-salt-added options.

Conclusion

Canned blackeyed peas provide a nutritious, low-glycemic option that can be part of a balanced diet. Their combination of protein, fiber, and complex carbohydrates makes them a valuable food for anyone looking to maintain stable blood glucose levels while enjoying tasty, satisfying meals.