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Black eye peas
CARBS
27.2g
PROTEINS
13.2g
FATS
0.6g
Quantity: 100g
Glycemic Index: 33
Glycemic Load: 10
Fiber: 8.2g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in black eye peas can help moderate blood sugar spikes, but their carbohydrate content requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal without adding carbs.
- Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that aids in stabilizing blood glucose levels.
- Baked salmon – High in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Cauliflower rice – Lower in carbs and can help stabilize blood sugar levels compared to black-eyed peas.
- Chopped zucchini – Provides a similar texture with significantly fewer carbohydrates.
- Green beans – Offers a crunchy texture and lower glycemic impact.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar due to carbohydrate content in black-eyed peas.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content helps to moderate absorption.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and consume in smaller portions.
🤔 FAQs about Black eye peas
Can I eat black-eyed peas on a low-carb diet?
While black-eyed peas are higher in carbs, they can be consumed in moderation. Consider substituting with lower-carb alternatives like cauliflower rice for better blood sugar control.
How do black-eyed peas affect blood sugar compared to other beans?
Black-eyed peas have a moderate glycemic index and can cause blood sugar spikes similar to other legumes. Opting for lower-carb vegetables might be a better choice for strict blood sugar management.
Download the Full Metabolic Intelligence Report (PDF)
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