Download the Full Metabolic Intelligence Report (PDF)
Yellow peas
CARBS
60g
PROTEINS
24g
FATS
1g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.