Green Peas: A Low-Glycemic Canned Vegetable Option

Green peas are a versatile vegetable that can be enjoyed in numerous dishes. While fresh peas are popular, canned options provide convenience without sacrificing too much nutritional value. Today, we’re examining canned green peas with reduced sodium that have been cooked without added fats.

Glycemic Index and Glycemic Load

Canned green peas have a Glycemic Index (GI) of 48, placing them in the low glycemic index category. Foods with a GI below 55 are considered low GI and generally cause a smaller, slower rise in blood glucose levels.

The Glycemic Load (GL) is just 3.89, which is very low. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it an excellent indicator of how a food will affect blood sugar levels. A GL under 10 is considered low.

Nutritional Profile (per 100g serving)

• Calories: 66
• Protein: 3.99g
• Fat: 0.38g
• Carbohydrates: 12.2g
• Fiber: 4.1g
• Sugar: 4g
• Net Carbs: 8.1g

Health Benefits

Canned green peas are a nutrient-dense food despite their low calorie count. With nearly 4g of protein per 100g serving, they provide a good plant-based protein source. The low fat content (less than half a gram) makes them an excellent choice for heart-healthy diets.

One of the standout features of green peas is their fiber content. With 4.1g of fiber per serving, they contribute significantly to the recommended daily intake of 25-30g. This fiber content helps slow digestion and prevents rapid spikes in blood sugar levels, explaining their low glycemic impact.

Who Should Include Green Peas in Their Diet?

These canned green peas are particularly suitable for:

• People managing diabetes or insulin resistance
• Those following a low-GI diet for weight management
• Individuals looking to increase their fiber intake
• People seeking convenient, nutritious vegetables with reduced sodium

Ways to Include Canned Green Peas in Your Meals

• Add them to salads for extra texture and nutrition
• Incorporate into soups and stews
• Mix with brown rice or quinoa for a complete protein dish
• Blend them into a low-GI hummus alternative
• Add to pasta dishes for additional fiber and protein

With their combination of low glycemic impact, good nutritional profile, and convenience, reduced-sodium canned green peas deserve a place in your pantry, especially when fresh options aren’t available.