Green Peas, Raw: A Nutritional Powerhouse with Moderate Glycemic Impact

When it comes to nutritious vegetables that can complement almost any meal, raw green peas stand out for their versatility and impressive nutritional profile. These small, vibrant legumes not only add a pop of color to your plate but also bring substantial health benefits without causing dramatic blood sugar spikes.

Glycemic Information

Raw green peas have a Glycemic Index (GI) of 48, placing them in the low to moderate GI category. Foods with a GI below 55 are generally considered low glycemic options that cause a gentler rise in blood sugar levels compared to high GI alternatives.

The Glycemic Load (GL) of green peas is only 4.18 for a 100g serving. This low GL value further confirms that raw green peas can be a suitable choice for those monitoring their blood glucose levels or following a diabetic-friendly diet.

Nutritional Breakdown

A 100g serving of raw green peas provides:

• Calories: 81 kcal
• Protein: 5.42g
• Fat: 0.4g
• Carbohydrates: 14.4g
• Fiber: 5.7g
• Sugar: 5.67g
• Net Carbs: 8.7g

Health Benefits

Excellent Source of Fiber

With 5.7g of fiber per 100g serving, raw green peas provide approximately 20% of the daily recommended fiber intake. This high fiber content contributes to:

• Improved digestive health
• Better blood sugar management
• Increased satiety and potential weight management benefits
• Lower cholesterol levels

Plant-Based Protein

Offering 5.42g of protein per serving, green peas are an excellent plant-based protein source. This makes them especially valuable for vegetarians and vegans looking to increase their protein intake from whole food sources.

Low in Fat

With just 0.4g of fat per serving, raw green peas are naturally low in fat while still providing essential nutrients, making them an excellent choice for heart-healthy diets.

Blood Sugar Impact

The moderate GI and low GL of raw green peas can be attributed to their impressive fiber content, which slows down carbohydrate digestion and glucose absorption. Although they contain 14.4g of carbohydrates, 5.7g of those are fiber, resulting in only 8.7g of net carbs per serving.

Incorporating Raw Green Peas Into Your Diet

• Add them to salads for a nutritional boost and delightful crunch
• Include them in vegetable platters with hummus or other healthy dips
• Blend them into green smoothies
• Use as a topping for open-faced sandwiches or avocado toast
• Mix into cold grain bowls with quinoa or farro

Bottom Line

Raw green peas offer an impressive nutrient density while having a relatively gentle impact on blood sugar levels. Their combination of protein, fiber, and essential nutrients makes them an excellent addition to a balanced diet, particularly for those monitoring their glycemic response. Their moderately low GI of 48 and minimal GL of 4.18 indicate that they can be enjoyed as part of a blood sugar-conscious eating plan.

Remember that cooking methods can affect the glycemic impact of foods, so raw green peas may offer the most favorable glycemic response compared to other preparation methods.