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Peas
CARBS
14g
PROTEINS
5g
FATS
0.4g
Quantity: 100g
Glycemic Index: 51
Glycemic Load: 4
Fiber: 5.1g
Key Nutrients: Vitamin K, Vitamin C, Folate, Fiber
Health Impact: Peas have a moderate glycemic index and load, providing a steady release of glucose. The fiber content helps slow down digestion and reduce blood sugar spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin ahead of consuming peas to match the digestion and absorption rate of the carbohydrates.
🍽️ Best Paired With (Veg)
- Grilled tofu with stir-fried vegetables – Provides protein and fiber to help manage blood sugar levels
- Zucchini noodles with pesto sauce – Low-carb alternative to traditional pasta dishes
🍽️ Best Paired With (Non Veg)
- Grilled chicken with sautéed spinach – Balanced meal with protein and low-carb vegetables
- Salmon with roasted asparagus – Healthy fats and fiber-rich side dish
🥄 Smart Substitutes
- Green beans – Lower in carbs and can help stabilize blood sugar levels
- Broccoli – Rich in fiber and nutrients without causing spikes in blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Peas may cause a slight increase in blood sugar
- 30–60 min: Blood sugar levels may continue to rise
- 2–3 hr: Blood sugar levels might start to stabilize
— BCDF community member
🧠 Lowering Impact Tip
Pair peas with a source of protein and healthy fats to lower the overall glycemic impact.
🤔 FAQs about Peas
Can I eat peas if I have diabetes?
While peas are a source of fiber and protein, they can still impact blood sugar levels, so it's best to consume them in moderation and pair them with other low-carb foods.
What are some alternatives to peas for a low-carb diet?
Consider options like green beans, broccoli, or leafy greens which are lower in carbs and have less impact on blood sugar.
Download the Full Metabolic Intelligence Report (PDF)
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