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Pidgeon peas
CARBS
29.0g
PROTEINS
7.2g
FATS
1.2g
Quantity: 100g
Glycemic Index: 41
Glycemic Load: 12
Fiber: 5.0g
Key Nutrients: Fiber, protein, vitamins like B1, B2, B3, B6, B9, and minerals such as iron, magnesium, potassium, zinc.
Health Impact: The fiber and protein in pigeon peas can help moderate blood sugar levels post-consumption, though the carb content requires careful portion management.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of legumes.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that does not contribute additional carbs, supporting stable blood glucose levels.
- Cauliflower rice – Offers a low-carb alternative to traditional rice, helping to keep the overall carbohydrate count of the meal low.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to moderate blood sugar spikes and provides satiety without carbs.
- Fish like salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar control.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Lentils – Although they contain carbs, they have a lower glycemic index and provide fiber that helps in slower sugar absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as pigeon peas are digested slowly due to their fiber content.
- 30–60 min: Gradual increase in blood sugar, moderated by the fiber and protein content in the peas.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady digestion process.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow glucose absorption.
🤔 FAQs about Pidgeon peas
Can pigeon peas be part of a low-carb diet?
Yes, when eaten in moderation and paired with other low-carb foods, pigeon peas can be part of a balanced low-carb diet for diabetes management.
How do pigeon peas affect blood sugar compared to other legumes?
Pigeon peas have a relatively moderate impact on blood sugar compared to higher glycemic legumes, due to their fiber and protein content.
Download the Full Metabolic Intelligence Report (PDF)
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