Snowpeas: A Low Glycemic Index Vegetable for Your Healthy Diet
Snowpeas, also known as sugar snap peas, are not only delicious but also offer impressive nutritional benefits with a surprisingly low glycemic impact. Let’s explore why these vibrant green veggies deserve a place in your meal planning.
Glycemic Index and Load of Snowpeas
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Snowpeas have a glycemic index (GI) of 32, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic, making snowpeas an excellent choice for those monitoring blood sugar levels.
Even more impressive is their glycemic load (GL) of just 1.61 per 100g serving. Glycemic load takes into account not only how quickly a food raises blood sugar but also how much carbohydrate is in a typical serving. A GL under 10 is considered low, so snowpeas fall well within this healthy range.
Key Nutritional Benefits
A 100g serving of cooked snowpeas provides:
- Calories: 66
- Protein: 2.83g
- Fat: 2.85g
- Total Carbohydrates: 7.62g
- Dietary Fiber: 2.6g
- Sugar: 4.04g
- Net Carbs: 5.02g
Why Snowpeas Are Great for Blood Sugar Management
The combination of low GI, low GL, and modest net carbs makes snowpeas an excellent choice for people with diabetes or those following low-carb eating plans. Their fiber content (2.6g per serving) helps slow digestion and prevents rapid spikes in blood glucose levels.
Incorporating Snowpeas Into Your Diet
Snowpeas are incredibly versatile and can be enjoyed in numerous ways:
- Add them raw to salads for a refreshing crunch
- Stir-fry with other vegetables and lean protein
- Steam lightly as a nutritious side dish
- Add to soups and stews for texture and nutrition
- Sauté with garlic and a touch of olive oil
Bottom Line
Snowpeas offer the perfect combination of great taste, versatility, and impressive nutritional profile with minimal impact on blood sugar levels. With their low glycemic index and load, plus beneficial fiber content, they’re an ideal vegetable for anyone looking to manage blood glucose while enjoying delicious, nutrient-dense foods.
Whether you’re following a diabetic eating plan, watching your carbohydrate intake, or simply aiming for healthier food choices, snowpeas deserve a regular place in your meal rotation.