Are Green Peas Good for Diabetes?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
Green peas or matar are a favorite in many households, known for their sweet taste and tender texture. Whether tossed into a vegetable pulao, added to aloo matar sabji, or simply steamed as a side dish, green peas have a way of enhancing any meal with their vibrant color and subtle flavor.
But green peas are more than just a tasty addition to your plate; they are also packed with nutrients that can support your health, especially if you’re managing diabetes. In this blog, we’ll see whether green peas are good for diabetes and how they can be a valuable part of a diabetes-friendly diet.
080694 50746What are Green Peas(Matar)?
Green peas, known as matar in Hindi, batani in Kannada, and pachai pattani in Tamil, are small, round seeds. These bright green legumes are commonly harvested during the cooler months and are a favorite in many Indian kitchens.
Oh, wait, wait, don’t start craving just yet! 😄 If you’re looking for delicious green pea recipes, then keep reading!
What is the Nutritional Value of Peas?
According to IFCT (Indian Food Composition Tables), 2017, 100 grams of pea contain:
What is the Glycemic Index of Peas?
The Glycemic Index (GI) ranks foods based on how they affect blood sugar levels. Foods with a low GI are digested more slowly, and that’s why they are good for managing blood sugar levels.
Green peas have a GI of around 22, which is considered low. This means that green peas are less likely to cause rapid increases in blood sugar, making them a diabetes-friendly option.
Are Peas Good for Diabetes?
Yes, green peas are good for diabetes!
Their low GI, high fiber content, and rich nutritional profile make them an excellent food choice. Including green peas in your meals can help you manage your blood sugar levels effectively.
The protein in peas also helps keep you full for longer, reducing the chances of overeating or reaching for unhealthy snacks.
Not only that, the fiber in peas promotes healthy digestion, which can further support blood sugar control. Their natural sweetness can satisfy your cravings without leading to a significant rise in blood sugar levels, making them a smart option for those with diabetes.
So, whether you’re serving it in your office lunch dabba or thali at home or just as a snack between meals, you can quickly boil some matar with salt and enjoy!
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
What are the Benefits of Eating Peas in Diabetes?
Peas are a nutritious option for people with diabetes, offering a good balance of macronutrients and micronutrients. Here’s a breakdown of the nutritional value and benefits of peas:
1. Low Glycemic Index
Peas have a low glycemic index (GI) of around 22, meaning they cause a slower rise in blood glucose levels. This makes them a suitable carbohydrate choice for people with diabetes.
2. High Fiber Content
The fiber in peas helps slow down the absorption of sugars, which can contribute to better blood sugar control. It also promotes digestive health and may help with weight management.
3. Protein Content
Peas are a good source of plant-based protein, which helps manage hunger and provides essential amino acids. Including protein in meals can also help stabilize blood sugar levels.
4. Rich in Micronutrients
Peas are packed with vitamins and minerals, such as Vitamin C, Vitamin K, and folate, which support overall health. The iron content also helps prevent anemia, a common concern for some people with diabetes.
5. Antioxidants
Peas contain antioxidants, which may help reduce inflammation and protect against diabetes-related complications.
Fitterfly – Complications of Diabetes
Healthy Green Peas Recipes for People with Diabetes
Adding green peas to your diet is not only easy but also delicious! Here are some diabetes-friendly green pea recipes that you can enjoy:
1. Pea Stir Fry
A quick and easy dish, simply sauté green peas with onions, garlic, and your favorite spices. Add a handful of fresh herbs for extra flavor.
This stir fry makes a great side dish or a light meal. You can also try adding paneer for a protein-packed, low-carb meal.
2. Pea Paratha
Mix green peas with whole wheat flour to create a dough, then roll it out into parathas. Cook them on a hot tawa with a touch of ghee or oil. Pair with dahi for a filling and diabetes-friendly meal.
3. Pea Soup
This comforting and nutritious soup is made by blending cooked peas with a mix of spices, a bit of ginger, and a touch of yogurt/dahi/curd for creaminess. It’s perfect for a light lunch or dinner.
4. Matar Ki Sabzi (Nimona)
A traditional dish, Nimona is made by cooking mashed green peas with a blend of masalas, tomatoes, and a bit of oil. Enjot it with whole wheat roti or brown rice.
5. Usal
A popular dish in Maharashtra, Usal is made by cooking peas with sprouted lentils, spices, and coconut. It’s a nutritious and protein-packed dish that’s perfect for managing diabetes. Instead of having maida pav with usal, choose roti or chapatti.
6. Pea Pulao (Matar Pulao)
This simple yet delicious rice dish is made by cooking basmati rice with green peas, cumin, and a few aromatic spices. It’s a balanced dish that can be enjoyed with a salad or dahi.
These recipes offer a variety of ways to enjoy green peas while keeping your blood sugar levels in check. Whether you’re in the mood for a light snack or a hearty meal, green peas can fit perfectly into your diabetes-friendly diet.
How We At Fitterfly Can Help You?
Green peas aren’t just a tasty addition to your meals; they are also great for managing diabetes. Their low glycemic index, high fiber, and rich nutrients make them a smart choice for keeping your blood sugar levels steady.
At Fitterfly, our nutrition experts always encourage the inclusion of healthy, nutrient-rich foods like green peas. These little green gems can be a big help in maintaining a balanced diet that supports your diabetes management.
With our Diabetes Prime program, we’re here to help you manage your diabetes effectively by making the best choices for your diet, exercise, and overall wellness.
Our team will work with you to create a simple and personalized plan that includes healthy foods like green peas and many others, easy exercise routines, and coach you for mental wellness and good sleep, all designed just for your well-being.
If you want to learn more about our Diabetes Prime Program, give us a missed call at 08069450746, and one of our advisors will contact you to understand your needs and how we can help you.
Reduced HbA1c by HALF in 6 months
6.6%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Do peas raise blood sugar?
No, green peas have a low Glycemic Index, which means they are less likely to raise blood sugar levels quickly.
Are peas high in sugar or carbs?
While peas do contain carbohydrates, they are not high in sugar. The carbs in peas are mostly fiber, which is beneficial for blood sugar control.
