Peas Glycemic Index: Nutritional Facts

Peas, a commonly consumed legume, have gained popularity not only for their delightful taste and versatility in cooking but also for their potential health benefits. Despite being a starchy vegetable, peas are known to have a relatively low glycemic index, making them a favorable option for individuals concerned about managing their blood sugar levels. 

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Additionally, peas are rich in essential nutrients such as vitamins, minerals, and dietary fiber, which contribute to their overall health-promoting properties.¹ In this comprehensive exploration, we will delve into the intricate relationship between pea consumption, glycemic index, and its potential implications for individuals with diabetes.

To calculate the nutritional components of peas, we use the USDA's FoodData Central. According to the data, 100 grams of peas contains approximately 14 grams of carbohydrates [source: USDA]. With the help of the provided glycemic index search tool, the glycemic index of peas is 22 [source: GlycemicIndex.com].

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Hence, for a 100-gram serving of peas:

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Glycemic Index: 22 (considered low on the glycemic index scale, suggesting it has a minor impact on blood sugar levels)²

Carbohydrates per Serving: 14 grams¹

Glycemic Load per Serving: Glycemic Load is determined by multiplying the glycemic index by the amount of carbohydrate content and dividing by 100. Therefore, the glycemic load per serving would be (22 * 14)/100 = 3.08, which is considered low.²

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Regarding the glycemic index of peas, it's important to note that cooking and processing can influence the glycemic response. Overcooking or processing can lead to a higher glycemic index, while consuming peas in their natural, unprocessed form tends to retain their low glycemic nature, making them a favorable choice for individuals managing their blood sugar levels.

Peas, a versatile and nutrient-dense legume, boasts an impressive nutritional profile, rich in essential vitamins, minerals, and dietary fiber. They are particularly notable for their significant content of vitamin K, vitamin C, and folate, along with essential minerals like manganese and iron, all of which contribute to overall health and well-being.¹

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Peas are also a notable source of plant-based protein, making them a valuable component in vegetarian and vegan diets, supporting muscle maintenance, repair, and various bodily functions.¹

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The nutritional information below is for 100 g of peas.¹

Peas can be a valuable addition to a weight loss diet due to their high fiber content and relatively low-calorie count. The fiber in peas promotes satiety and can help control appetite, potentially leading to reduced calorie intake. Furthermore, the protein content in peas can contribute to muscle maintenance and growth, which is vital for supporting metabolism and aiding in the preservation of lean body mass during weight loss. Incorporating peas into a well-balanced, calorie-controlled diet, along with regular physical activity, can be a beneficial strategy for individuals aiming to manage their weight.

Peas can be considered a safe and beneficial addition to the diet for individuals with diabetes, thanks to their low glycemic index and high fiber content. The slow digestion of peas' carbohydrates can help regulate blood sugar levels, making them suitable for maintaining stable glucose levels. 

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Additionally, the dietary fiber in peas aids in better glucose control and improved insulin sensitivity, contributing to overall diabetes management. However, it is essential for individuals with diabetes to monitor their portion sizes and overall carbohydrate intake, as excessive consumption of peas, like any other food, can potentially impact blood sugar levels.

Pea allergies are relatively uncommon but can cause allergic reactions in susceptible individuals. Symptoms may include itching, swelling, hives, and, in severe cases, anaphylaxis. Pea allergies are more common in individuals with legume allergies or those sensitive to other allergens, such as peanuts or soybeans, owing to the cross-reactivity between these allergens. 

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While peas are generally considered a safe and nutritious food, it is crucial for those with known allergies or sensitivities to legumes to exercise caution and consult with a healthcare professional if they suspect an allergic reaction.