Split Pea Soup: A Comforting Option with Moderate Glycemic Impact

Split pea soup is a traditional comfort food enjoyed across many cultures. This hearty, nutritious soup combines split peas with vegetables and often ham or other seasonings to create a satisfying meal. But how does it measure up from a glycemic perspective? Let’s dive into the nutritional profile of split pea soup and understand its place in a balanced diet.

Glycemic Index and Glycemic Load

Split pea soup has a Glycemic Index (GI) of 60, which places it in the medium GI category. Foods with a GI between 56-69 are considered medium GI foods, meaning they cause a moderate rise in blood glucose levels.

However, the Glycemic Load (GL) is only 4.08 for a 100g serving, which is considered low. This lower GL value indicates that while the carbohydrates in split pea soup may raise blood sugar at a moderate rate, the overall impact on blood glucose levels is relatively mild due to the modest amount of carbohydrates per serving.

Nutritional Breakdown per 100g Serving

• Calories: 61
• Protein: 3.55g
• Fat: 0.7g
• Total Carbohydrates: 10.6g
• Fiber: 3.8g
• Sugar: 2.16g
• Net Carbs: 6.8g

Health Benefits of Split Pea Soup

Rich in Fiber: With 3.8g of fiber per 100g serving, split pea soup provides approximately 15% of the daily recommended fiber intake. This high fiber content contributes to its relatively low glycemic load and helps promote digestive health.

Good Plant-Based Protein Source: Providing 3.55g of protein per 100g serving, split pea soup can be a valuable protein source, especially for vegetarian or plant-based diets.

Low in Fat: With only 0.7g of fat per serving, split pea soup is a low-fat food option that can fit into heart-healthy dietary patterns.

Considerations for Blood Sugar Management

Despite its medium GI value, split pea soup has several qualities that make it a reasonable choice for those monitoring blood glucose levels:

• The high fiber content helps slow digestion and moderate blood sugar response
• The protein content contributes to feeling full longer
• The low GL value indicates minimal overall impact on blood glucose
• The relatively low calorie count makes it easier to incorporate into a balanced meal plan

Serving Suggestions

To further improve the glycemic impact of a meal containing split pea soup:

• Pair with a green salad dressed with olive oil and vinegar
• Serve with a small portion of whole grain bread rather than white bread
• Add extra vegetables to increase fiber and nutrient density
• Include a source of healthy fat such as avocado to further slow carbohydrate absorption

Conclusion

Split pea soup offers a nutritious, fiber-rich option with a moderate glycemic index but low glycemic load. Its balanced nutritional profile makes it a good choice for most dietary patterns, including those designed for blood sugar management. As with any food, portion size matters, and incorporating split pea soup into a meal with additional vegetables, healthy fats, and proteins can create a well-rounded eating experience with minimal impact on blood glucose levels.