Peas and Corn: A Moderate Glycemic Index Duo
Peas and corn make a colorful and nutritious vegetable combination that’s popular in many cuisines. Let’s explore the glycemic impact and nutritional profile of these two vegetables when cooked without added fat.
Glycemic Information
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Glycemic Index (GI): 51 (Medium)
Glycemic Load (GL): 6.78 (Low)
With a glycemic index of 51, peas and corn together fall into the medium GI category, making them a reasonable choice for those monitoring blood sugar levels. The relatively low glycemic load of 6.78 indicates that this food won’t cause dramatic spikes in blood glucose when consumed in the recommended serving size.
Nutritional Profile (per 100g serving)
- Calories: 79
- Protein: 3.84g
- Fat: 0.47g
- Carbohydrate: 16.7g
- Fiber: 3.4g
- Sugar: 3.72g
- Net Carbs: 13.3g
Health Benefits
This vegetable combination offers several nutritional advantages:
- Good Fiber Content: With 3.4g of fiber per serving, this dish contributes to digestive health and helps moderate blood sugar response.
- Plant-Based Protein: 3.84g of protein makes this a decent plant-based protein source.
- Low Fat: At just 0.47g of fat per serving, this is a very low-fat food option.
- Nutrient-Rich: Both peas and corn provide essential vitamins and minerals, though specific amounts vary.
Who Should Include Peas and Corn in Their Diet?
- People following a moderate-GI diet for blood sugar management
- Those looking to increase vegetable and fiber intake
- Individuals seeking plant-based protein sources
- Anyone wanting a nutritious side dish with relatively low caloric impact
Serving Suggestions
To maintain the moderate GI profile of this dish:
- Pair with a source of protein to further reduce the glycemic impact
- Add herbs and spices rather than butter or other fats for flavor
- Incorporate into salads with leafy greens and a vinaigrette dressing
- Use as a side dish alongside fish, chicken, or tofu
Bottom Line
Peas and corn cooked without added fat represent a nutritious option with a moderate glycemic impact. The combination of decent protein content, good fiber, and low fat makes this a healthful addition to many dietary patterns, including those designed for blood sugar management.