Per 100g Serving — Diabetes Nutrition Facts

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

Yellow peas

CARBS

60g

PROTEINS

24g

FATS

Yellow peas are high in carbohydrates and may not be advisable for a strict low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 45

Glycemic Load: 27

Fiber: 25g

Key Nutrients: Protein, fiber, vitamins such as B vitamins, and minerals like magnesium.

Health Impact: The high carbohydrate content can lead to significant blood sugar spikes, particularly in those with impaired insulin response.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if on insulin therapy to manage the delayed glucose response from the fiber.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, complementing the peas without adding extra carbs.
Almond flour-based bread – Provides a low-carb alternative to regular bread, keeping the meal balanced.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein that helps moderate blood sugar levels when paired with peas.
Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.

🥄 Smart Substitutes

Black soybeans – Lower in carbohydrates and higher in protein, helping to minimize blood sugar spikes.
Edamame – Offers a similar texture with lower net carbs and can help maintain better blood glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as peas are digested slowly.
30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of peas.

“Many in the low-carb diabetes community find that incorporating legumes like yellow peas in moderation can be part of a balanced diet, especially when paired with high-protein foods to mitigate any potential blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Yellow peas

Can eating yellow peas help manage diabetes?

Yes, when eaten in moderation and paired with low-carb, high-protein foods, yellow peas can be part of a diabetes-friendly diet due to their low glycemic index.

Are yellow peas considered a low-carb food?

Yellow peas contain moderate amounts of carbs but are also high in fiber and protein, which can help manage blood sugar levels effectively.

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