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https://www.bluecircle.foundation/food/1-cup-black-eyed-peas
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1 cup Black eyed peas
CARBS
35g
PROTEINS
13g
FATS
0.9g
Black eyed peas are moderate in carbohydrates and have a significant amount of fiber, but they may still cause blood sugar spikes in some individuals with diabetes.
Quantity: 1 cup (172g)
Glycemic Index: 33
Glycemic Load: 14
Fiber: 8.2g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: May cause moderate blood sugar spikes due to carb content; the fiber content can moderate insulin response and digestion time.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-quality protein source without adding carbs, supporting blood sugar control.
- Avocado salad – Healthy fats in avocado can help slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps feel full longer without affecting blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
🥄 Smart Substitutes
- Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Chopped zucchini – Lower in carbohydrates and provides additional fiber.
- Green beans – Lower carb content and can help reduce the overall glycemic impact of a meal.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as black eyed peas are absorbed slowly.
- 30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar begins to stabilize as the fiber in black eyed peas helps to moderate glucose absorption.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and protein to slow glucose absorption.
🤔 FAQs about 1 cup Black eyed peas
Can black eyed peas fit into a low-carb diet?
In moderation, especially when paired with other low-carb foods to balance the meal.
What are the best ways to prepare black eyed peas for a diabetic diet?
Cook them with plenty of non-starchy vegetables and lean protein sources to minimize blood sugar impact.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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