Introduction
Peas are a nutrient-dense legume commonly consumed fresh, frozen, or canned, and they’re a staple in many cuisines. Often served as a side dish or added to soups, stews, and salads, peas are appreciated for their subtle sweetness and versatility. But beyond flavor, peas offer impressive benefits for metabolic health. In this guide, we explore the glycemic index of peas, their nutritional profile, and how they support blood sugar management, weight control, and heart health.
Peas Glycemic Index
Peas have a glycemic index (GI) of around 51, classifying them as a low-GI food. This means they release glucose into the bloodstream more gradually than high-GI foods, helping to avoid spikes in blood sugar. Peas also have a low glycemic load (GL), typically between 4–5 per serving, making them a suitable choice for people managing diabetes or insulin resistance.
Glycemic Profile of Peas:
| Nutritional Aspect | Value |
|---|---|
| Glycemic Index (GI) | 51 (Low) |
| Glycemic Load (GL) | 4 (Low) |
| Typical Serving Size | ½ cup cooked (80g) |
| Carbohydrates (100g) | 14.5 grams |
| Dietary Fiber (100g) | 5.1 grams |
| Sugars (100g) | 5.7 grams |
Nutrition Facts of Peas
Peas are rich in fiber, plant-based protein, and micronutrients. Their low fat content and balanced nutritional profile make them a great food for anyone looking to support metabolic health.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 81 kcal |
| Carbohydrates | 14.5 g |
| Sugars | 5.7 g |
| Fiber | 5.1 g |
| Protein | 5.4 g |
| Fat | 0.4 g |
| Vitamin C | 40 mg (67% DV) |
| Vitamin A | 38 µg (4% DV) |
| Iron | 1.5 mg (8% DV) |
| Folate | 65 µg (16% DV) |
| Magnesium | 33 mg (8% DV) |
Peas and Cholesterol
Peas may contribute to heart health through their fiber and antioxidant content. The soluble fiber in peas helps lower LDL (“bad”) cholesterol by reducing cholesterol absorption in the digestive tract. Additionally, the polyphenols and plant sterols present in peas have been linked to reduced inflammation, a key factor in cardiovascular disease. Regular inclusion of peas in the diet can support a lower-cholesterol lifestyle, particularly when replacing high-saturated-fat or ultra-processed foods.
Peas and Weight Management
Peas are low in calories but high in both fiber and protein—two key nutrients that promote satiety. This makes peas a strategic addition for people trying to manage their weight without sacrificing nutrition. Fiber slows digestion and prolongs the feeling of fullness, while protein supports lean muscle mass and helps regulate hunger hormones. Whether served as a side or blended into soups or dips, peas can help reduce the likelihood of overeating and support a calorie-conscious diet.
Peas and Diabetes
Thanks to their low GI and high fiber content, peas are well-suited for people managing diabetes or prediabetes. The carbohydrates in peas are slowly digested, which helps maintain stable blood sugar levels after meals. The combination of fiber and protein also reduces the risk of rapid glucose spikes. Eating peas alongside other carbohydrates may help blunt their overall glycemic impact, making peas a smart addition to mixed meals.
Practical Tips for Safely Incorporating Peas into Your Diet
- Go for Whole, Minimally Processed Peas: Choose fresh, frozen, or low-sodium canned peas over processed pea-based products to retain fiber and limit added sugars or sodium.
- Add to Mixed Meals for Better Balance: Peas pair well with whole grains, proteins, and healthy fats, helping moderate the glycemic impact of the full meal.
- Use as a Protein-Boosting Side: With over 5g of protein per 100g, peas are a great plant-based protein source—ideal for vegetarian or flexitarian diets.
- Blend into Soups and Sauces: Pureed peas add creaminess and fiber to soups and dips without the need for starchy thickeners or added cream.
- Watch Portion Sizes in High-Carb Meals: Even though peas are low-GI, portion control is still important if paired with rice, bread, or pasta to maintain a stable glycemic load.
- Don’t Overcook: Light steaming or sautéing preserves nutrients and texture better than boiling, which can reduce antioxidant content.
