Per 100 Grams Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/fresh-peas

Fresh peas

CARBS

14 grams

PROTEINS

5 grams

FATS

0.4 grams

Fresh peas contain a moderate amount of carbohydrates and are not typically recommended in a strict low-carb diet for diabetes management.

Quantity: 100 grams

Glycemic Index: 48

Glycemic Load: 7

Fiber: 5 grams

Key Nutrients: Vitamin C, Vitamin K, Manganese

Health Impact: Fresh peas have a moderate glycemic index and can cause blood sugar levels to rise if consumed in large quantities. They contain carbohydrates that can increase insulin demand.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if consuming a larger portion to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to balance the meal's glycemic load.
Almond flour pancakes – Provides a filling, low-carb alternative to traditional pancakes, complementing the peas without spiking blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps moderate blood sugar rises and adds satiety to meals.
Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Green beans – Lower in carbohydrates and provide similar texture and flavor.
Zucchini – Offers a lower glycemic index and can be used in a variety of dishes.
Cauliflower – Very low in carbs and can be mashed or riced as a nutritious substitute.

⏱ 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.
2–3 hr: Blood sugar levels should begin to stabilize if paired with low-carb, high-fiber foods.

“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding starchy vegetables helps maintain better glucose control and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber, low-carb vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Fresh peas

Can eating peas affect my ketosis?

Peas contain more carbs than some other vegetables, so they might impact ketosis if consumed in large quantities. It's best to measure portions and monitor your body's response.

Are peas a good choice for a low-carb diet?

Peas are moderate in carbs. Consider portion control or substituting with lower-carb vegetables like green beans or cauliflower for stricter carb management.

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