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1 cup of boiledpigeon peas
CARBS
40g
PROTEINS
11g
FATS
1g
Quantity: 1 cup
Glycemic Index: 35
Glycemic Load: 14
Fiber: 9g
Key Nutrients: Protein, fiber, vitamins, minerals
Health Impact: The high carb content can lead to significant blood sugar spikes, particularly in those with diabetes, necessitating careful portion control or pairing with other foods to mitigate the impact.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of legumes.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein without significant carbs, supporting blood sugar control.
- Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and reduce blood sugar spikes.
- Spinach sautéed in olive oil – Provides iron and fiber with very low carbs, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and virtually carb-free, stabilizing blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
- Beef steak – Provides high-quality protein and essential nutrients with no impact on blood sugar.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Edamame – Offers a similar texture with lower net carbs, high fiber, and essential amino acids.
- Chopped almonds – Provide a crunchy texture with healthy fats and minimal impact on blood glucose.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes digest slowly.
- 30–60 min: Gradual rise in blood sugar due to fiber and protein content moderating glucose absorption.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady digestion process.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber to slow glucose absorption.
🤔 FAQs about 1 cup of boiledpigeon peas
Can pigeon peas be part of a low-carb diet?
Yes, in moderation. Pigeon peas are relatively lower in carbs compared to other legumes and can be included in a low-carb diet when balanced with other low-carb foods.
How do pigeon peas affect blood sugar compared to other beans?
Pigeon peas have a moderate glycemic index and provide a slower, more controlled blood sugar response compared to higher carb beans like kidney beans or pinto beans.
Are there any specific cooking methods for pigeon peas to keep them low-carb?
Boiling or steaming pigeon peas without adding high-carb ingredients like rice or sweet sauces is recommended to maintain their low-carb quality.
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