Snow Peas: A Low Glycemic Delight

Are you looking for a versatile, nutritious vegetable that won’t spike your blood sugar? Frozen snow peas might be your perfect option. These delicate, flat pods are not only delicious but also boast an impressive nutritional profile with a low glycemic impact.

Glycemic Index and Load

Snow peas have a Glycemic Index (GI) of 32, placing them firmly in the low GI category. Foods with a GI under 55 are considered low glycemic options, making frozen snow peas an excellent choice for those monitoring their blood sugar levels.

Even more impressive is their Glycemic Load (GL) of just 1.88. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, so snow peas are an exceptional option for balanced eating.

Nutritional Profile

Let’s examine what you get in a 100g serving of frozen snow peas (cooked with no added fat):

• Calories: 52
• Protein: 3.49g
• Fat: 0.38g
• Total Carbohydrates: 8.99g
• Fiber: 3.1g
• Sugar: 4.81g
• Net Carbs: 5.89g

Health Benefits

Snow peas offer much more than their low glycemic properties. With over 3g of fiber per serving, they contribute significantly to your daily fiber needs, which supports digestive health and helps maintain steady blood sugar levels.

Their modest protein content (3.49g per serving) is impressive for a vegetable, making them a valuable addition to plant-based diets. And with less than half a gram of fat, they’re virtually fat-free.

Incorporating Snow Peas Into Your Diet

The convenience of frozen snow peas means you can enjoy them year-round. They require minimal preparation and cook quickly, making them perfect for busy weeknights. Here are some easy ways to include them in your meals:

• Add to stir-fries for a crisp texture and subtle sweetness
• Steam briefly as a simple side dish
• Mix into salads for added crunch
• Include in pasta dishes for added nutrition
• Pair with other low-GI foods like quinoa and lean proteins for balanced meals

The Bottom Line

Frozen snow peas offer an impressive nutritional package with minimal impact on blood sugar levels. Their combination of low calories, high fiber, and decent protein content makes them an excellent choice for anyone following a low-glycemic diet or simply seeking nutritious food options.

With their versatility in the kitchen and year-round availability in the freezer section, there’s no reason not to make these green gems a regular part of your healthy eating plan.