Green Peas: A Low Glycemic Index Vegetable with Impressive Nutritional Profile
Green peas are a versatile and nutritious vegetable that can be enjoyed in many dishes. These small, spherical legumes are not only delicious but also offer several health benefits thanks to their balanced nutritional composition and favorable glycemic properties.
Glycemic Index and Load of Green Peas
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Green peas have a glycemic index (GI) of 48, which places them in the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower and more gradual rise in blood sugar levels compared to high-glycemic foods.
The glycemic load (GL) of green peas is just 4.51 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, making green peas an excellent choice for blood sugar management.
Nutritional Profile of Cooked Green Peas (100g serving)
- Calories: 98 kcal
- Protein: 4.99g
- Fat: 2.81g
- Carbohydrates: 13.8g
- Fiber: 4.4g
- Sugar: 4.26g
- Net Carbs: 9.4g
Health Benefits of Green Peas
Rich in Dietary Fiber: With 4.4g of fiber per 100g serving, green peas support digestive health and help maintain steady blood sugar levels. This high fiber content contributes to their low glycemic impact.
Good Source of Plant Protein: Providing nearly 5g of protein per serving, green peas are an excellent plant-based protein source, making them valuable for vegetarian and vegan diets.
Balanced Carbohydrate Content: While green peas contain 13.8g of carbohydrates, their net carbs (total carbs minus fiber) are only 9.4g. Combined with their low GI, this makes them suitable for moderate-carb diets.
Including Green Peas in a Balanced Diet
Green peas can be incorporated into various dishes without causing significant blood sugar spikes. Their low glycemic load makes them appropriate for:
- People with diabetes or insulin resistance
- Those following low-glycemic diets
- Anyone looking to maintain stable energy levels
- People working on weight management
Serving Suggestions
- Add to salads for extra nutrition and texture
- Include in soups and stews
- Serve as a side dish with lean protein
- Mix into whole grain rice or pasta dishes
- Puree into dips or spreads
Conclusion
Green peas offer an impressive nutritional profile with a favorable glycemic response, making them an excellent addition to a balanced diet. Their combination of protein, fiber, and essential nutrients, coupled with a low glycemic index and load, positions them as a smart choice for those mindful of blood sugar management and overall health.