Are Green Peas Good For People With Diabetes - Sugar.Fit

Reviewed by

Shifa Fathima

Is Eating Green Peas Good for Diabetes?

According to botanical sciences, Peas are in fact classified as Fruits but end up being wrongly thought of as a vegetable. Peas are from a group of foods known as legumes and carry incredible amounts of nutrients, similar to some other well known legumes like lentils, chickpeas and black beans.

Varieties of Peas

There are three varieties of Peas, namely

1. Green Peas

Most common type and needs to be cooked before eating.

2. Snow Peas

Also known as 'Sugar Peas', have a flat, edible pod and can be eaten both raw and cooked.

3. Snap Peas

Known to be 'sweeter and plumper' than the other varieties and can be eaten both raw and cooked.

Nutritional Profile

Green peas provide necessary health benefits, and everyone can include them in their diet. Green peas also protect against certain cancers, and they are found worldwide today. They have an impressive nutrition profile and contain a rich amount of fibre. 

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Benefits of Green Peas

Green Peas have numerous benefits, including the ones mentioned below:

1. Healthy Eyes

Peas contain lutein and zeaxanthin, which help keep your eyes healthy. These nutrients also help protect your eyes from cataracts and age-related macular degeneration. 

2. Aids Digestion

Peas are rich in fibre, which helps maintain the flow of matter through your digestive tract. This rich source of fibre keeps your intestines healthy and prevents unhealthy bacteria from overpopulating. It will also protect you from inflammatory bowel syndrome and colon cancer. Moreover, peas also have a high amount of coumestrol, a nutrient that helps in protecting against stomach cancer.

3. Healthy Heart

Free radicals cause inflammation and stress that form plaque along blood vessel walls, harmful to your heart health. Peas have omega-3 and omega-6 fatty acids, which prevent plaque formation. Moreover, they contain potassium, calcium, and magnesium, which lower high blood pressure and prevent heart disease.

4. Building Immunity

Peas are rich in antioxidants that help build your immune system. There are different nutrients in peas that act as antioxidants, such as vitamin C, vitamin E, zinc, epicatechin, and catechin. Peas also have anti-inflammatory nutrients that lower the risks of heart disease, diabetes, and arthritis.

5. Control Blood Sugar

Green peas have a glycemic index of 22, which is low, and that’s why they help regulate blood sugar levels. They are also rich in fibre and protein, which help control blood sugar. Studies suggest that eating a high-protein diet helps stabilise the blood sugar level in people with type 2 diabetes.

Benefits of Green Peas for Diabetes

If you’ve ever wondered whether a person with diabetes can eat green peas, the answer is yes! Green peas are an excellent option for people who have difficulty controlling their blood sugar levels. Diabetes is divided into two types: type 1 and type 2. Type 2 Diabetes is the most common form of diabetes, which increases the sugar level in the blood.

Green peas are beneficial for maintaining the blood sugar levels of someone with diabetes. If a question pops in your head, can a person with diabetes eat green peas? Yes, they can because it provides numerous benefits. Some of them are mentioned below:

1. Low Calories

100 grams of green peas contains only 80 calories, making it an ideal food for people with diabetes. Low-calorie food helps manage the weight of a person, which is necessary for type 2 diabetes. So the next time someone asks you whether green peas are good for an individual with diabetes, the answer is yes!

2. High Fibre

100 grams of green peas contains 14 grams of carbohydrates, including 5 grams of fibre. Fibre is vital for people with diabetes because it regulates blood sugar levels and blood pressure. Foods such as green peas have a high quantity of fibre, which gradually gets digested by the body and prevents any increase in blood sugar levels. If you wonder, are green peas good for someone with diabetes? Yes, absolutely!

3. Sufficient Potassium

Did you know that potassium is a vital component for people with diabetes to maintain a healthy diet? Green peas are chock-full of potassium goodness. Potassium is beneficial to keeping blood glucose levels in the human body. If your diet is deficient in potassium, you have an increased risk of having diabetes. That’s why including potassium in your diet is extremely important and when you are getting the right amount of potassium from green peas, what else do you need?

4. Rich in Protein

As we all know, it is crucial to managing your weight in diabetes, and food rich in protein is beneficial for losing weight. 100 grams of green peas contain 5 grams of protein. Protein is a satiating nutrient that gives the feeling of fullness and prevents hunger pangs. It is recommended to eat green peas because green peas will keep you feeling full for longer and green peas are good for diabetes.

5. Proper Nutrition

Green peas are a good source of vitamins C, E, zinc, and antioxidants. All these nutrients help in strengthening your immune system. Green peas also contain vitamins A and B, which are beneficial in treating diabetes and heart disease.

Glycemic Profile of Green Peas

Owing to their Low Glycemic Index of 22, eating green peas helps regulate your blood sugar levels. This topped by an even lower Glycemic Load of 4, means the carbohydrates present in green peas are are complex making the release of sugars slow and over time thus ensuring that your blood sugars don't spike or shoot up erratically.

Different Ways to Consume Green Peas for Diabetes

1. Boiled Green Peas (Matar) Chaat

Boil the green peas for 10-15 minutes and transfer them to a bowl. Add chopped onions, green chillies, ginger, lemon juice, roasted cumin, and black salt. Mix well and serve.

2. Green Pea and Mint Soup

Heat oil or butter in a large pan and add chopped onions. Cook for 10 minutes until the onions turn brown. Add chopped garlic and stir continuously. Add 3-4 cups of fresh green peas, chopped mint leaves, and 2-3 cups of water. Cover the pan and boil for 10 minutes. Once cooked, blend to make a thick purée. Add salt and pepper, cook again for 5 minutes, and serve.

3. Green Pea Pancakes

Combine soaked and drained green peas, moong daal, coriander, chillies, and ginger in a mixer. Grind them to make a thick paste. Transfer this batter to a bowl, add finely chopped onions and salt, and mix well. Place a dollop of this batter on a preheated non-stick pan and spread in a circular motion. Cook until the pancake turns light brown on both sides. Serve with spicy chutney.


Green peas are not an ordinary vegetable because they contain a punch of nutrients and health benefits that will keep you fighting fit. Adding them to a diet of a person with diabetes can do wonders to their body. 

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