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Pea
CARBS
14g
PROTEINS
5g
FATS
0.4g
Quantity: 100g
Glycemic Index: 48
Glycemic Load: 4
Fiber: 5g
Key Nutrients: Vitamin C, Vitamin K, Manganese
Health Impact: Peas have a moderate glycemic index and a low glycemic load, which may cause a moderate impact on blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Almond flour-based dishes – Provides a low-carb alternative to grain-based dishes, helping to maintain stable blood glucose levels.
- Avocado salad – High in healthy fats and fiber, which can help slow the absorption of sugars.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein and does not contribute to blood sugar spikes.
- Salmon – Rich in omega-3 fatty acids and low in carbohydrates, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Green beans – Lower in carbohydrates and provide similar texture and flavor.
- Zucchini – 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 substitute for higher-carb vegetables.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar levels.
- 30–60 min: Moderate increase in blood sugar, depending on portion size.
- 2–3 hr: Blood sugar levels should begin to stabilize if paired with low-carb, high-fiber foods.
— BCDF community member
🧠 Lowering Impact Tip
Combine peas with sources of healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Pea
Can peas be part of a low-carb diet?
Peas contain more carbohydrates than some other vegetables, so they should be consumed in moderation and measured according to one's specific dietary needs.
What are the best ways to prepare peas for a diabetic diet?
Opt for steaming or sautéing with healthy fats like olive oil, and combine with other low-carb vegetables to balance the meal.
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