Peas and Carrots: A Colorful, Low-Glycemic Side Dish

Fresh peas and carrots make a vibrant, nutritious addition to any meal. This simple vegetable combination not only brightens your plate but also provides excellent nutritional benefits with a relatively low impact on blood sugar levels.

Glycemic Index and Load

Fresh peas and carrots cooked without added fat have a moderate glycemic index of 47.5, placing them in the low to medium GI range. Foods with a GI below 55 are considered low glycemic.

What’s even better is the very low glycemic load of 3.9. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it an excellent indicator of how a food will affect blood sugar. A GL under 10 is considered low, making peas and carrots a smart choice for those monitoring blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 67
• Protein: 3.3g
• Fat: 0.39g
• Total Carbohydrates: 12.8g
• Fiber: 4.6g
• Sugar: 5.41g
• Net Carbs: 8.2g

Health Benefits

The nutritional profile of peas and carrots makes them an excellent choice for various health goals:

• Weight Management: With only 67 calories per 100g serving, they’re a filling, low-calorie option.
• Blood Sugar Control: The moderate GI and low GL make them suitable for diabetic diets.
• Digestive Health: With 4.6g of fiber per serving, they support healthy digestion and gut function.
• Low Fat: At just 0.39g of fat per serving, they’re practically fat-free.

Why Peas and Carrots Work Well Together

This classic combination isn’t just visually appealing—it makes nutritional sense too. The moderate protein content (3.3g) coupled with high fiber helps slow digestion and moderate the release of sugars into the bloodstream.

The 8.2g of net carbs (total carbs minus fiber) is relatively low compared to many other side dishes, making this a smart carbohydrate choice for those watching their carb intake.

Serving Suggestions

To maintain the low glycemic impact of this dish:

• Serve alongside lean proteins like chicken or fish
• Add herbs like mint or dill for extra flavor without calories
• Include in soups and stews for added nutrition
• Use as a base for grain bowls with healthy fats like olive oil

Bottom Line

Fresh peas and carrots, cooked without added fat, represent an excellent choice for those following a low-glycemic diet. With their moderate GI, very low GL, and impressive nutrient profile, they prove that healthful eating can be both colorful and delicious.