Snowpeas: A Low-Glycemic Vegetable Perfect for Diabetic-Friendly Diets
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Snowpeas, also known as sugar snap peas, are not just delicious and versatile vegetables – they’re also an excellent choice for those monitoring their blood sugar levels. Let’s explore why these crisp green pods deserve a place in your low-glycemic meal plan.
Glycemic Index and Glycemic Load
Snowpeas have a Glycemic Index (GI) of 32, placing them firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic and are ideal for maintaining stable blood glucose levels.
Even more impressive is their Glycemic Load (GL) of just 1.64 per 100g serving. This extremely low GL means that snowpeas will have minimal impact on your blood sugar levels, making them an excellent choice for people with diabetes or anyone following a low-glycemic diet.
Nutritional Profile of Cooked Snowpeas (100g serving)
- Calories: 44
- Protein: 2.91g
- Fat: 0.21g
- Carbohydrates: 7.84g
- Fiber: 2.7g
- Sugar: 4.15g
- Net Carbs: 5.14g
Health Benefits of Snowpeas
The nutritional profile of snowpeas offers several health advantages:
High Fiber Content: With 2.7g of fiber per 100g serving, snowpeas contribute significantly to your daily fiber intake. This fiber helps slow down digestion and prevents rapid spikes in blood sugar levels.
Low in Calories and Fat: At just 44 calories and 0.21g of fat per 100g serving, snowpeas make an excellent addition to weight management diets.
Decent Protein Content: For a vegetable, snowpeas offer a respectable 2.91g of protein per serving, contributing to muscle maintenance and satiety.
How to Include Snowpeas in Your Diet
Snowpeas are incredibly versatile and can be enjoyed in numerous ways:
- Add them raw to salads for a satisfying crunch
- Steam or stir-fry them lightly to preserve their nutrients and texture
- Include them in Asian-inspired dishes like stir-fries or noodle bowls
- Blanch and add to grain bowls or pasta dishes
- Serve as a side dish with a sprinkle of sea salt and a dash of olive oil
Conclusion
With their low glycemic index and glycemic load, snowpeas are an excellent choice for those monitoring their blood sugar levels. Their impressive nutritional profile, featuring fiber, protein, and minimal calories and fat, makes them a valuable addition to a balanced diet.
Whether you’re managing diabetes, following a low-glycemic diet, or simply looking to incorporate more nutritious vegetables into your meals, fresh cooked snowpeas deserve a regular place on your plate.