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https://www.bluecircle.foundation/food/green-peas
Green peas
CARBS
14 grams
PROTEINS
5 grams
FATS
0.4 grams
Green peas are moderately high in carbohydrates and may not be ideal for a strict low-carb diet, but they can be included in small portions.
Quantity: 100 grams
Glycemic Index: 51
Glycemic Load: 7
Fiber: 5 grams
Key Nutrients: Vitamin C, Vitamin K, Vitamin A, iron, manganese
Health Impact: Green peas have a moderate glycemic index and can cause a moderate increase in blood sugar levels. Their fiber content can aid in slower digestion and a more gradual insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if included in a meal.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that helps balance the meal's macronutrient profile.
- Almond flour pancakes – Offers a low-carb alternative to traditional pancakes, complementing the peas without spiking blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein that helps to slow glucose absorption and stabilize blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting heart health and glycemic control.
🥄 Smart Substitutes
- Zucchini – Lower in carbohydrates and provides similar texture when cooked.
- Spinach – Very low in carbs and high in dietary fiber, helping to manage blood sugar levels.
- Kale – Low in carbohydrates and rich in antioxidants, supporting overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as green peas have a moderate glycemic index.
- 30–60 min: A gradual increase in blood sugar due to fiber and protein content which slows digestion.
- 2–3 hr: Blood sugar levels begin to stabilize as the fiber in peas helps to moderate glucose absorption.
“Many in the low-carb community find that incorporating moderate amounts of legumes like green peas into a meal that includes ample protein and healthy fats can help manage post-meal blood sugar spikes effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb foods and healthy fats to slow glucose absorption.
🤔 FAQs about Green peas
Can eating green peas affect my ketosis?
Green peas contain carbs, so they should be consumed in moderation on a ketogenic diet to maintain ketosis.
Are green peas suitable for a low-carb diet?
While green peas are higher in carbs than some other vegetables, they can be included in a low-carb diet in controlled portions.
