Peas and Carrots, Frozen, Cooked, Fat Added: A Glycemic Index Analysis

When looking for nutritious yet convenient side dishes, frozen peas and carrots are a popular choice for many households. This vegetable combination offers a colorful addition to meals while providing important nutrients. Let’s explore the glycemic impact and nutritional profile of this common food item.

Glycemic Index and Load

Peas and carrots (frozen, cooked, with added fat) have a Glycemic Index (GI) of 47.5, placing them in the low to medium range on the glycemic scale. Foods with a GI below 55 are generally considered low glycemic foods, making this vegetable combination a reasonably good choice for those monitoring blood sugar levels.

Even more importantly, this food has a Glycemic Load (GL) of just 3.32. 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 peas and carrots a blood sugar-friendly option when consumed in typical serving sizes.

Nutritional Profile (per 100g serving)

• Calories: 80
• Protein: 2.89g
• Fat: 2.9g
• Total Carbohydrates: 10.7g
• Dietary Fiber: 3.7g
• Sugar: 4.17g
• Net Carbs: 7g

Health Benefits

The relatively modest GL of peas and carrots makes them suitable for people with diabetes or those following a low-glycemic diet. The added fat (typically butter or oil in commercially prepared products) actually helps slow down carbohydrate digestion, potentially reducing the glycemic response.

The fiber content (3.7g per serving) is particularly noteworthy, as fiber slows digestion and helps prevent blood sugar spikes. Additionally, this fiber content supports digestive health and contributes to feelings of fullness.

Incorporating Into Your Diet

This convenient frozen vegetable mix can be easily incorporated into various dishes:

• Add to soups and stews for extra nutrition
• Serve as a simple side dish with protein
• Mix into rice or pasta dishes
• Include in pot pies or casseroles

Considerations

While the added fat in this preparation may help moderate glycemic response, it does contribute additional calories. Those watching calorie intake might consider opting for versions without added fat and adding their own measured amounts of healthy fats like olive oil.

For individuals following very low-carb or ketogenic diets, note that the 7g of net carbs per 100g serving will need to be accounted for within daily carbohydrate limits.

Conclusion

Frozen peas and carrots with added fat represent a convenient, moderately low-glycemic food option with good nutritional value. The combination of moderate GI, low GL, and good fiber content makes this a reasonable choice for those monitoring blood glucose levels, while still providing important nutrients and culinary versatility.