Peas and Carrots, Canned, Cooked, No Added Fat: A Low Glycemic Option

Are you looking for a convenient, nutritious vegetable option that won’t spike your blood sugar? Canned peas and carrots might be the perfect addition to your meals. This versatile vegetable mix offers both nutrition and convenience while maintaining a relatively low impact on blood glucose levels.

Glycemic Index and Glycemic Load

Canned peas and carrots have a glycemic index (GI) of 47.5, placing them in the low to medium GI category. Foods with a GI under 55 are generally considered low glycemic options, making this vegetable combination a good choice for those monitoring their blood sugar levels.

Even more impressive is the glycemic load (GL) of only 2.49. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose. A GL under 10 is considered low, making canned peas and carrots an excellent option for balanced meals.

Nutritional Breakdown

Per 100g serving, canned peas and carrots provide:

• Calories: 46
• Protein: 2.56g
• Fat: 0.5g
• Carbohydrates: 8.45g
• Fiber: 3.2g
• Sugar: 2.74g
• Net Carbs: 5.25g

Health Benefits

This vegetable combination offers several nutritional advantages:

• Fiber-Rich: With 3.2g of fiber per serving, this mix contributes significantly to your daily fiber needs, promoting digestive health and helping maintain steady blood sugar levels.
• Low in Fat: At just 0.5g of fat per serving, this is a heart-healthy option.
• Modest Protein: The 2.56g of protein contributes to your overall protein intake while providing essential amino acids.
• Low in Net Carbs: With only 5.25g of net carbs (total carbs minus fiber), this food fits well into low-carb eating plans.

Incorporating Canned Peas and Carrots Into Your Diet

The convenience of canned vegetables makes this an easy addition to many meals:

• Add to soups and stews for extra nutrition and color
• Mix into rice or quinoa dishes
• Use as a simple side dish, heated and seasoned with herbs
• Incorporate into casseroles for added nutrients
• Add to salads for extra texture and nutrition

Considerations

While canned vegetables offer convenience, be mindful of potential sodium content in some brands. Look for low-sodium or no-salt-added varieties if you’re monitoring your sodium intake.

Conclusion

Canned peas and carrots, with their low glycemic load and impressive nutritional profile, make an excellent addition to a balanced diet, especially for those monitoring blood glucose levels. Their convenience, versatility, and nutritional benefits make them a smart pantry staple for quick, healthy meals.