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1 cup raw peas
CARBS
21g
PROTEINS
8g
FATS
0.4g
Quantity: 145g
Glycemic Index: 48
Glycemic Load: 10
Fiber: 7g
Key Nutrients: Vitamin C, Vitamin K, Vitamin A
Health Impact: Peas have a moderate glycemic index and load, which can cause a moderate rise in blood sugar levels, depending on individual insulin sensitivity and overall carbohydrate intake.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Almond-crusted tofu – Provides a high-protein, low-carb alternative that helps stabilize blood glucose levels.
- Avocado salad – Rich in healthy fats that can help slow the absorption of sugars into the bloodstream.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar spikes and provides satiety.
- Seared salmon – High in omega-3 fatty acids and protein, supporting overall metabolic health.
🥄 Smart Substitutes
- Green beans – Lower in carbohydrates and provide similar crunch and texture.
- Broccoli florets – Offer a lower glycemic impact and are rich in fiber and nutrients.
- Cauliflower – Has fewer carbs per serving and can be used in a variety of dishes similar to peas.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as peas have a moderate glycemic index.
- 30–60 min: Moderate increase in blood sugar due to carbohydrate content in peas.
- 2–3 hr: Blood sugar levels should begin to stabilize if paired with protein or healthy fats.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow the absorption of glucose.
🤔 FAQs about 1 cup raw peas
Can eating peas affect my ketosis?
Peas contain more carbs than some other vegetables, which might impact ketosis for those strictly managing carb intake.
Are peas a good snack for diabetics?
While peas are nutritious, their carb content can cause sugar levels to rise. Opt for lower carb vegetables like cucumber or celery for snacking.
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