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Black peas
CARBS
20g
PROTEINS
7g
FATS
0.5g
Quantity: 100g
Glycemic Index: 35
Glycemic Load: 7
Fiber: 7.5g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: The fiber and protein in black peas can help moderate blood sugar spikes, though the carbohydrate content requires careful portion control.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal's macronutrient profile and stabilize blood sugar.
- Almond flour-based bread – Offers a low-carb alternative to traditional bread, helping to minimize blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that aids in slow digestion and steady blood glucose levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 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 nutrients without spiking glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as black peas have a low glycemic index.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content, which slows digestion.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about Black peas
Can black peas be part of a low-carb diet?
Yes, in moderation. Black peas are relatively lower in carbs compared to other legumes and are rich in fiber, which can help in managing blood sugar levels.
What is the best way to prepare black peas for a diabetic diet?
Cooking them with minimal high-carb ingredients and pairing with a source of protein and healthy fats can help minimize blood sugar spikes.
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