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1 cup of cooked pigeon peas
CARBS
35g
PROTEINS
11g
FATS
1g
Quantity: 1 cup
Glycemic Index: 41
Glycemic Load: 14
Fiber: 9g
Key Nutrients: Fiber, protein, vitamins, minerals
Health Impact: Pigeon peas have a moderate glycemic index and load, potentially causing moderate blood sugar spikes. Their fiber and protein content can aid in slower digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile.
- Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-carb complement to help stabilize blood sugar levels.
- Baked salmon – Offers omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower rice – Offers a lower carb alternative with similar texture, helping to reduce blood sugar spikes.
- Chopped zucchini – Provides a low glycemic index option that can bulk up meals without significantly increasing carb load.
- Shirataki noodles – Very low in carbohydrates and calories, ideal for maintaining stable glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar due to carbohydrate content, though fiber may mitigate sharp spikes.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 1 cup of cooked pigeon peas
Can I eat pigeon peas on a low-carb diet?
Pigeon peas can be included in moderation due to their fiber content, but lower-carb alternatives might be more effective for strict blood sugar control.
What are the best times to consume pigeon peas for someone with diabetes?
Consuming pigeon peas during a balanced meal with adequate protein and healthy fats can help mitigate blood sugar spikes.
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