Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/black-eyed-peas

Black eyed peas

CARBS

27.2g

PROTEINS

13.2g

FATS

0.9g

Black eyed peas are moderate in carbohydrates and have a significant amount of fiber and protein, which can help in managing blood sugar levels. However, they should be consumed in moderation by individuals with diabetes due to their carb content.

Quantity: 100g

Glycemic Index: 33

Glycemic Load: 10

Fiber: 6.4g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in black eyed peas can help moderate blood sugar spikes, but their carbohydrate content can still raise blood glucose levels, necessitating careful portion control.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consuming a larger portion.

🍽️ Best Paired With (Veg)

Spinach salad – Adding leafy greens can help balance the meal, adding volume and nutrients without additional carbs.
Grilled zucchini – Low in carbs and provides a satisfying texture and flavor to complement the meal.
Avocado slices – Healthy fats in avocado can help slow digestion and absorption of carbohydrates, aiding in smoother blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps to stabilize blood sugar levels and adds satiety to meals.
Pan-seared salmon – Rich in omega-3 fatty acids which are beneficial for overall health and can help modulate blood sugar spikes.
Beef steak – Provides high-quality protein and helps to keep the meal filling with minimal impact on blood sugar.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbs and can mimic the texture of grains without causing significant blood sugar spikes.
Chopped green beans – Provide a crunchy texture with fewer carbs and help in maintaining a lower glycemic load.
Edamame – Higher in protein and fiber but lower in carbohydrates compared to black eyed peas, supporting better blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected as legumes typically have a slow glycemic response.
30–60 min: Moderate increase in blood sugar could occur, depending on individual metabolic response and portion size.
2–3 hr: Blood sugar levels may begin to stabilize due to the fiber content in black eyed peas, which slows down the absorption of glucose.

“Many in the low-carb community find that focusing on whole, unprocessed foods and incorporating plenty of fiber and healthy fats helps manage blood sugar levels more effectively than diets higher in carbohydrates.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and leafy greens to slow glucose absorption.

🤔 FAQs about Black eyed peas

Can black eyed peas fit into a low-carb diet?

While black eyed peas are lower in carbs than some other legumes, they should still be consumed in moderation within a low-carb diet, especially for those strictly managing blood sugar levels.

What is the best way to prepare black eyed peas for a diabetic diet?

Preparing them with plenty of non-starchy vegetables and lean proteins can help balance the meal, making it more suitable for blood sugar management.

Are there any specific times to avoid eating black eyed peas for blood sugar control?

It's best to avoid consuming them alone or in large portions, especially during times of day when you may be less active and less able to utilize the glucose effectively.

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