Green Peas: A Low Glycemic Frozen Vegetable Option
Green peas are a versatile and nutritious vegetable that can be enjoyed year-round thanks to freezing. Today, we’re examining frozen green peas that have been cooked with added fat. These small green gems offer a wealth of nutrition while maintaining a moderate glycemic impact.
Glycemic Information
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Glycemic Index (GI): 48
With a GI of 48, green peas fall into the low glycemic index category (foods with GI below 55 are considered low). This means they cause a slower, more gradual rise in blood sugar levels compared to high-GI foods.
Glycemic Load (GL): 4.51
The glycemic load, which takes into account both the GI and the amount of carbohydrates, is also low at 4.51. A GL below 10 is considered low impact on blood sugar levels, making these green peas an excellent choice for those monitoring their blood glucose.
Nutritional Profile (per 100g serving)
- Calories: 98
- Protein: 4.99g
- Fat: 2.81g
- Total Carbohydrates: 13.8g
- Fiber: 4.4g
- Sugar: 4.26g
- Net Carbs: 9.4g
Health Benefits
Green peas offer an impressive nutritional package. Their moderate protein content (nearly 5g per serving) makes them one of the more protein-rich vegetables. The 4.4g of fiber contributes to their low glycemic impact while supporting digestive health.
The relatively low net carbs (9.4g) combined with the low GI makes them suitable for moderate-carb diets and those managing blood sugar concerns. The added fat in this preparation helps with the absorption of fat-soluble vitamins while potentially slowing digestion further, which can help moderate blood sugar response.
Incorporating Green Peas Into Your Diet
Frozen green peas with added fat can be:
- Added to stir-fries for a pop of color and nutrition
- Mixed into whole grain rice or quinoa
- Incorporated into soups and stews
- Served as a simple side dish with herbs and seasoning
- Blended into dips or spreads
Conclusion
Frozen green peas cooked with added fat represent a convenient, nutritious, and blood sugar-friendly food choice. Their low glycemic index and glycemic load, combined with their fiber content and moderate protein, make them an excellent addition to balanced meals. Whether you’re managing diabetes, following a low-GI diet, or simply seeking nutritious food options, green peas deserve a regular place on your plate.