Peas and Carrots: A Nutritional Powerhouse with Moderate Glycemic Impact

If you’re looking for a colorful, nutrient-rich vegetable combination that won’t spike your blood sugar dramatically, cooked peas and carrots might be the perfect addition to your meals. This classic vegetable duo combines the sweetness of carrots with the protein punch of peas, creating a well-balanced side dish suitable for many dietary needs.

Glycemic Index and Glycemic Load

Cooked peas and carrots have a Glycemic Index (GI) of 47.5, placing them in the low to moderate glycemic range. Foods with a GI below 55 are generally considered low glycemic, making this vegetable combination a good option for those monitoring blood sugar levels.

Even more important is the Glycemic Load (GL) of just 3.85 per 100g serving. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more realistic measure of how a food affects blood sugar. A GL below 10 is considered low, making peas and carrots an excellent choice for balanced meals.

Nutritional Profile per 100g serving

• Calories: 89
• Protein: 3.22g
• Fat: 3.03g
• Carbohydrates: 12.5g
• Fiber: 4.4g
• Sugar: 5.25g
• Net Carbs: 8.1g

Health Benefits

This vegetable combination offers several nutritional advantages:

• Fiber-Rich: With 4.4g of fiber per serving, peas and carrots contribute significantly to your daily fiber needs, supporting digestive health and helping maintain steady blood sugar.
• Moderate Protein: The 3.22g of protein makes this more protein-rich than many other vegetable options, contributing to satiety and muscle maintenance.
• Balanced Carbohydrate Content: The net carbs (total carbs minus fiber) of 8.1g make this a reasonable choice for those moderating their carbohydrate intake.

Incorporating Peas and Carrots Into Your Diet

This versatile vegetable combination works well in numerous dishes:

• Add to soups and stews for extra nutrition and color
• Include in stir-fries with lean protein for a complete meal
• Serve as a simple side dish with a protein source and whole grain
• Mix into whole grain salads for added texture and nutrients
• Blend into vegetable-based soups for added sweetness without added sugars

Who Should Include Peas and Carrots?

With their moderate glycemic impact and strong nutritional profile, peas and carrots can be beneficial for:

• People with diabetes or insulin resistance (in appropriate portions)
• Those following a moderate-carb approach to eating
• Anyone looking to increase their vegetable and fiber intake
• People seeking nutrient-dense foods that provide good satiety

Conclusion

Cooked peas and carrots represent a nutritional win with their moderate glycemic impact, substantial fiber content, and balanced macronutrient profile. Their GL of 3.85 makes them suitable for those monitoring blood sugar, while their nutrient density makes them beneficial for overall health. As with any food, portion control remains important, especially for those with diabetes or other conditions requiring careful carbohydrate management.