Is Eating Green Peas Good for Diabetes?

Green peas are good for diabetes, they 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 fiber. Also know about prediabetes diet

One ½ cup of green peas contains:

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Varieties of Peas

Peas are from a group of foods known as legumes and carry incredible amounts of nutrients. There are three varieties of peas:

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.

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 Eating Green Peas for Diabetes

If you’ve ever wondered is green peas good for diabetes, the answer is yes! green peas is good for diabetes and people who have difficulty controlling their blood sugar levels. Diabetes is divided into two types: type 1 and type 2. Type 2 is the most common form of diabetes, which increases the sugar level in the blood. Know about high blood sugar symptoms.

Green peas are beneficial for maintaining the blood sugar levels of someone with diabetes. If a question pops in your head, can diabetics eat green peas? Yes, they can because it provides numerous benefits. Here we have discussed benefits of green peas:

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 diabetes, the answer is yes!

2. High fiber

‍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 diabetic? 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. Also read about how to prevent 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.

Green Peas Glycemic Index

Green peas have a glycemic index of 22, which is low. Hence, eating green peas helps regulate your blood sugar levels. But what’s more important to note is that green peas have a low glycemic load; this means the sugars from the carbohydrates present in green peas are released slowly since the carbohydrates are complex. The slow release of the sugars ensures your blood sugar will not spike erratically. This is why a person with diabetes is recommended to add green peas to their diet. Read more to know about diet for diabetes.

Different Ways to Consume Green Peas for Diabetes

1. Boiled green peas (Matar)

chaatBoil 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.

Bottomline

Yes, Green peas are an excellent option to be included in the diet of diabetics as green peas have a low glycemic index, i.e. 22. 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.

FAQs

Is green pea good for diabetes?

Yes, Green peas are good for diabetes. Green peas contain 244 mg of potassium per 100 gm (as per USDA), which helps people with diabetes to keep blood pressure levels under check.

Will peas raise blood sugar?

Peas are known to rank low on the glycemic index scale – of 22, and therefore, green peas for diabetes might be a good option to include in the diet. The fiber and protein content in peas can help to slow digestion which can smoothen the blood sugar levels of the body. The carbs in peas may not raise but may help regulate blood sugar levels. 

Do green peas contain sugar?

The estimated glycemic load of peas is 3. The low content of saturated fat and cholesterol might make it a good option for consumption. 1 cup of peas has approximately 4 grams of sugars that may not end up spiking the body’s blood glucose, especially if paired with other vegetables.

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