Green Peas: A Low Glycemic Index Veggie with Impressive Nutritional Profile

Are you looking for a nutritious vegetable that won’t spike your blood sugar? Fresh cooked green peas might be exactly what you need in your diet plan. These small but mighty legumes offer an excellent balance of nutrients while maintaining a moderate glycemic impact.

Glycemic Information

Green peas, when fresh, cooked, and prepared with added fat (non-specified type), have a Glycemic Index (GI) of 48, placing them in the low glycemic range. Foods with a GI under 55 are considered low glycemic options, making green peas a smart choice for those monitoring their blood sugar levels.

The Glycemic Load (GL) is only 4.27 per 100g serving, which is very low. This makes green peas an excellent option for people with diabetes or those following a low-glycemic diet, as the GL takes into account both the quality and quantity of carbohydrates.

Nutritional Breakdown per 100g Serving

• Calories: 106
• Protein: 5.47g
• Fat: 3.06g
• Total Carbohydrates: 14.6g
• Dietary Fiber: 5.7g
• Sugar: 5.72g
• Net Carbs: 8.9g

Health Benefits of Green Peas

The nutritional profile of green peas offers several health benefits:

• High in Fiber: With 5.7g of fiber per 100g serving, green peas can help improve digestion and promote feeling full longer.
• Good Source of Protein: Containing 5.47g of protein, they’re a valuable plant protein source, especially for vegetarians and vegans.
• Balanced Carbohydrate Content: The moderate carb content (14.6g) combined with the high fiber reduces the impact on blood glucose levels.
• Moderate Calorie Count: At 106 calories per serving, green peas provide substantial nutrition without excessive energy intake.

Incorporating Green Peas into Your Diet

There are numerous ways to enjoy green peas while taking advantage of their low glycemic properties:

• Add them to salads for extra protein and fiber
• Include them in stir-fries with other low GI vegetables
• Make a side dish with a small amount of healthy fat (olive oil or butter)
• Blend them into dips or spreads as a nutritious alternative to higher-GI options
• Mix them into whole grain dishes to create complete proteins

Who Should Consider Green Peas?

Green peas are particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-glycemic diets
• Individuals seeking to increase their fiber intake
• Plant-based eaters looking for protein sources
• Anyone wanting to add nutrient-dense foods to their meals

Conclusion

Green peas offer an impressive nutritional package with their low glycemic index, moderate glycemic load, and abundant fiber content. They represent an excellent choice for those monitoring their blood sugar levels while still wanting to enjoy delicious, versatile food. By incorporating green peas into your meal planning, you can enhance both the nutritional quality and glycemic profile of your diet.