Peas and Carrots (Frozen, Cooked): A Moderate GI Vegetable Duo

Looking for a convenient, nutritious vegetable side dish with a reasonable glycemic impact? Frozen peas and carrots might be exactly what you need. This classic vegetable combination offers a balance of nutrients while maintaining a moderate glycemic index that makes it suitable for many eating plans.

Glycemic Information

Glycemic Index (GI): 47.5 (Moderate)
Glycemic Load (GL): 3.47 (Low)

Peas and carrots fall into the moderate glycemic index category, making them a sensible choice for those monitoring their blood sugar levels. Even more importantly, the glycemic load of this vegetable combination is quite low at only 3.47, which indicates that a typical serving won’t cause significant blood sugar spikes for most people.

Nutritional Profile (per 100g serving)

• Calories: 58
• Protein: 2.97g
• Fat: 0.37g
• Carbohydrates: 11.1g
• Fiber: 3.8g
• Sugar: 4.29g
• Net Carbs: 7.3g

Health Benefits

This vegetable combination offers several nutritional advantages:

• Fiber-Rich: With 3.8g of fiber per serving, peas and carrots contribute significantly to your daily fiber needs, supporting digestive health and helping you feel fuller longer.
• Low in Fat: At just 0.37g of fat per serving, this is a very low-fat food option.
• Protein Contribution: The 2.97g of protein is a nice bonus from a vegetable dish, helping to support muscle maintenance.
• Nutrient Dense: While not reflected in the basic nutritional panel, peas and carrots provide essential vitamins including vitamin A (from carrots) and various B vitamins (from peas).

Glycemic Impact Considerations

The moderate GI value of 47.5 places frozen peas and carrots in a favorable position for blood sugar management. The high fiber content (3.8g) helps slow down the absorption of the 4.29g of natural sugars, preventing rapid blood glucose spikes. This makes it a good choice for:

• People with prediabetes or type 2 diabetes (in appropriate portions)
• Those following a moderate-carbohydrate eating plan
• Anyone looking to maintain stable energy levels

Serving Suggestions

To maintain the moderate glycemic impact of this food:

• Pair with a source of protein and healthy fat to further lower the meal’s overall glycemic impact
• Avoid adding sweeteners or high-GI sauces
• Consider light seasoning with herbs, a small amount of olive oil, or lemon juice
• Use as a component in soups or stews where the fiber and protein from other ingredients will help moderate glucose response

Conclusion

Frozen peas and carrots offer convenience without compromising nutritional value. With a moderate glycemic index and low glycemic load, they can be a smart addition to balanced meals for those monitoring carbohydrate intake and blood sugar levels. The combination of reasonable net carbs (7.3g) with good fiber content makes this vegetable duo particularly valuable in glycemic-conscious eating plans.