Peas (Green) Glycemic Index
Despite being sweeter than leafy greens, peas are a low-glycemic food rich in fiber and protein, making them an excellent starchy vegetable choice for blood sugar management.
Back to GI ChartOverview
Green peas occupy a unique space between vegetables and legumes. While they contain more starch than very low-carb options like leafy greens, they also provide meaningful amounts of fiber and plant protein, which slow the digestion and absorption of their natural sugars. This combination gives peas a moderate laboratory GI in the low 50s but a very low Glycemic Load at typical portion sizes, because a half-cup serving contains relatively few digestible carbohydrates. For people with prediabetes or diabetes, peas can function as a smarter swap for corn, white potatoes, or refined grains, adding color and texture while producing a slower, flatter blood sugar curve. They also contribute vitamins, minerals, and phytonutrients that support heart and metabolic health, making them a versatile, everyday carbohydrate choice rather than an occasional indulgence.
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Nutrition Facts for Peas (Green)
Per serving: 1/2 cup (80g)
Macronutrients
Expanded Analysis
Digestion Rate
Moderate to slow. Although peas contain some quickly available starch, much of it is trapped inside intact plant cell walls and surrounded by viscous fiber, so digestive enzymes reach it gradually instead of all at once. The natural protein content also slows gastric emptying, which further smooths the glucose curve after a meal. Compared with an equal carbohydrate portion of white rice or mashed potatoes, peas usually lead to a gentler rise and fall in blood sugar over several hours rather than a sharp spike in the first 30 to 60 minutes.
Satiety Effects
High. For a relatively low-calorie food, peas provide an unusually satisfying mix of volume, fiber, and protein. The fiber absorbs water and expands in the stomach, while the protein signals fullness hormones, so a modest serving can make a plate feel substantial. Including peas in mixed meals or soups can help reduce the need for larger portions of rice, pasta, or bread, which in turn makes it easier for people with diabetes to control overall carbohydrate intake and avoid late-night snacking.
Energy Density
Low. Cooked green peas provide roughly 60 calories in a half-cup serving, which translates to an energy density of around 0.8 kcal per gram. That means you can fill a significant portion of the plate with peas without adding many calories, especially when they are prepared with minimal added fat. Foods with low energy density but high nutrient density are particularly helpful for people who are trying to manage both blood sugar and body weight over the long term.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Peas (Green) Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
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The Science Behind the Glycemic Index
How GI Was Measured
In research settings, the glycemic index of peas is typically measured using healthy volunteers who consume a portion of peas that provides 50 grams of digestible carbohydrate after an overnight fast. Blood glucose is checked repeatedly for two hours and the response curve is compared with the same person’s response to a reference food such as white bread or pure glucose. Across multiple studies, peas consistently fall in the low to moderate GI range, usually around 45 to 55, confirming that their carbohydrates are absorbed more slowly than those in refined grain products.
Why This Food Has This GI
Peas contain a mix of rapidly and slowly digested starches, but several structural features keep the overall GI in the lower range. The starch granules are embedded within a tough plant cell wall matrix that must be broken down mechanically and enzymatically before the carbohydrates are fully exposed. In addition, peas provide resistant starch and soluble fiber, both of which slow gastric emptying and reduce the rate at which glucose enters the bloodstream. When peas are eaten with their minimal natural processing, especially from frozen or lightly cooked forms, these factors work together to keep their glycemic impact modest.
Factors Affecting GI
- Maturity: Older, larger peas are starchier and may have a slightly higher GI than young, sweet peas.
- Processing: Canned peas are often softer and may have added sugar, raising the GI compared to fresh or frozen.
- Cooking: Overcooking to a mush breaks down cell walls, potentially increasing GI.
Blood Sugar Impact
Short-Term Effects
Peas generally cause a gentle, delayed rise in blood sugar rather than a sharp spike. After a typical 1/2 to 1 cup serving, many people with diabetes notice that their glucose increases slowly over 60 to 90 minutes and then returns toward baseline without a dramatic crash. The fiber and protein in peas slow digestion, so the natural sugars are released into the bloodstream in smaller, steadier amounts. When peas replace part of a starchier side dish such as white rice, corn, or mashed potatoes, the overall meal glycemic load often drops, giving smoother post-meal readings on a glucose meter or continuous glucose monitor.
Long-Term Effects
Regularly including peas as part of meals can support healthier long-term blood sugar patterns. Their fiber helps improve overall carbohydrate quality in the diet, which is associated with lower fasting glucose and improved HbA1c over time. Using peas to replace more refined or highly processed carbohydrates also reduces swings between very high and very low glucose values, which may lessen oxidative stress on blood vessels and nerves. In the context of a balanced eating plan and appropriate medication use, peas can be one of several fiber-rich foods that contribute to better long-term glycemic control.
Insulin Response
The insulin response to peas is typically lower and more gradual than the response to many other starchy sides. Because the carbohydrates are absorbed slowly, the pancreas or injected insulin does not need to respond with a sudden, large burst to keep blood sugar in range. This can be especially helpful for people with insulin resistance, who may find that modest portions of peas fit more predictably into their insulin dosing or carbohydrate-counting strategies. Replacing part of a high-GI starch with peas can therefore reduce both the peak insulin demand and the risk of overshooting and causing late post-meal hypoglycemia.
Second Meal Effect
The fiber and resistant starch in peas can have a modest second-meal effect, meaning they may improve the blood sugar response to subsequent meals later in the day. Undigested carbohydrates that reach the colon are fermented by gut bacteria into short-chain fatty acids, which are thought to enhance insulin sensitivity in body tissues. While the effect is not as strong as that seen with lentils or other dried beans, regularly eating peas alongside other high-fiber foods can contribute to a more favorable metabolic environment and slightly smoother glucose responses beyond the immediate meal.
Health Benefits
Peas are a compact package of slowly digested carbohydrates, plant protein, and dietary fiber, along with key micronutrients such as Vitamin K, Vitamin C, folate, and several B vitamins. This combination supports blood sugar balance, cardiovascular health, and digestive regularity at the same time. For people with diabetes, peas offer a way to add color, texture, and satisfaction to meals without a large glycemic burden. They can be kept on hand year-round in the freezer, are usually affordable, and fit easily into many cultural cuisines, making them a practical everyday choice rather than a specialty health food.
Digestive Health
High fiber content promotes regular bowel movements and feeds healthy gut bacteria. The mix of soluble and insoluble fiber in peas adds bulk to the stool while also serving as a fermentable substrate for beneficial microbes in the colon. Over time, this can improve stool consistency, reduce constipation, and support the production of short-chain fatty acids, which may have additional benefits for gut barrier function and systemic inflammation.
View StudyAntioxidant Protection
Rich in polyphenol antioxidants like coumestrol, which may protect against stomach cancer. Peas also supply Vitamin C, carotenoids, and other plant compounds that help neutralize free radicals produced during normal metabolism and periods of elevated blood sugar. A diet that regularly includes colorful vegetables such as peas is linked with lower rates of several chronic diseases, in part because of this broad antioxidant network.
View StudyBlood Sugar Control
The protein-fiber combination makes them an ideal carbohydrate source for glucose management. Compared with equal carbohydrate portions from refined grains or sugary snacks, peas produce a smaller, slower glucose rise and require less insulin to handle. Over time, choosing peas and other low-GI legumes more often can contribute to improved insulin sensitivity and may help individuals with prediabetes delay or prevent progression to overt type 2 diabetes when combined with physical activity and weight management.
View StudyHeart Health
Low sodium and fat, plus high fiber, contributes to lower cholesterol levels. Peas provide soluble fiber that can bind to bile acids in the gut and promote their excretion, encouraging the body to use circulating cholesterol to make more bile. They also contain potassium and magnesium, minerals associated with healthy blood pressure control. When peas replace higher-sodium, high-fat side dishes, they support a heart-healthy dietary pattern that benefits people with and without diabetes.
View StudyRisks & Precautions
Allergies
True allergy to peas is uncommon, but it can occur, especially in people who also react to other legumes such as peanuts, lentils, or chickpeas. Symptoms may include itching, hives, swelling of the lips or throat, or gastrointestinal upset shortly after eating peas. Anyone with a history of legume allergy should introduce peas cautiously and seek medical advice if they notice suspicious reactions.
Overconsumption
Most people can eat peas regularly without significant problems, but very large portions may cause gas, bloating, or abdominal discomfort because of their fermentable fiber content. Individuals with irritable bowel syndrome or known sensitivity to FODMAPs may need to test tolerance with small servings and increase slowly. Balancing peas with other vegetables and drinking adequate fluids usually minimizes these minor side effects.
Medication Interactions
Because peas contain Vitamin K, very inconsistent intake could theoretically influence blood-thinning medications such as Warfarin, which rely on stable Vitamin K levels. For most people, typical serving sizes of peas are modest and do not pose a major concern. However, individuals on Warfarin or similar drugs should aim for a consistent pattern of green vegetable and pea consumption and discuss any big dietary changes with their healthcare provider so that medication doses can be adjusted if needed.
Toxicity Warnings
There are no unique natural toxins in common green peas that pose a concern at normal food doses, and they are considered safe for everyday consumption. As with all vegetables, however, there is some potential exposure to agricultural pesticides or environmental contaminants, depending on how and where the crop was grown. Washing fresh peas, choosing reputable brands for frozen and canned products, and following food safety guidance for storage and reheating are usually sufficient to keep any contaminant risk very low for the general population.
Special Populations
Pregnancy
During pregnancy, peas are an excellent source of folate, plant protein, and fiber, all of which support healthy fetal development and maternal blood sugar control. Their relatively low glycemic impact makes them a smart substitute for more refined starches, especially in women with gestational diabetes. Normal food amounts are safe, but as with other vegetables, they should be properly cooked or handled to reduce any risk of foodborne illness.
Kidney Issues
For individuals with mild to moderate kidney disease, peas can often be included in controlled portions, since they provide plant protein and fiber along with moderate potassium and phosphorus. Those on more advanced renal diets or dialysis may need to limit serving size or frequency depending on their specific laboratory values and the guidance of their renal dietitian. Rinsing canned peas can also help reduce sodium content, which is important for people managing both kidney and cardiovascular conditions.
Heart Conditions
Peas fit well into heart-healthy eating patterns such as the DASH or Mediterranean diets. Their low sodium and minimal saturated fat help support blood pressure and cholesterol control, while the fiber content contributes to lower LDL cholesterol over time. People with heart failure or significant fluid restrictions still need to consider portion sizes within their overall meal plan, but peas are generally a safer side dish choice than salty, high-fat processed foods.
Who Should Limit It
Most people with diabetes can enjoy peas freely within their carbohydrate goals, but a few groups may need to moderate their intake. Individuals with gout or a history of uric-acid kidney stones are sometimes advised to be cautious with higher-purine foods, and peas fall into a moderate purine category, though plant purines are generally less problematic than those from meat. People with advanced kidney disease on strict potassium or protein restrictions should also review appropriate portion sizes with their healthcare team.
Portion Guidance
Recommended Serving
For most adults with diabetes, a reasonable serving of peas is about 1/2 to 1 cup cooked at a meal, counted as part of the total carbohydrate allowance for that plate. Keeping portions in this range usually keeps the Glycemic Load low while still providing enough volume, fiber, and protein to be satisfying.
Portion Scaling & Glycemic Load
- 1/2 cup (80g)GL: 4
- 1 cup (160g)GL: 8
- 1.5 cups (240g)GL: 12
Visual Examples
- Tennis ball size (1/2 cup)
- Baseball size (1 cup)
- Small soup bowl
Frequency of Consumption
Peas can comfortably appear on the menu several times per week, and many people can enjoy them daily as one of their non-starchy or modest-starch vegetable choices. Rotating them with other legumes and colorful vegetables helps provide a broad mix of nutrients while keeping overall carbohydrate quality high.
Impact of Preparation
Raw
Edible (especially sugar snap peas and young garden peas) and associated with the lowest glycemic impact because the cell walls remain very intact. Raw peas offer maximum crunch and preserve heat-sensitive vitamins such as Vitamin C and some B vitamins, making them a good addition to salads or snack platters for people who tolerate the extra fiber.
Cooked
Steaming or microwaving peas with minimal water is generally the best method for preserving Vitamin C and other water-soluble nutrients while still softening the texture for easier digestion. Boiling for long periods, especially in a large volume of water that is later discarded, can lead to greater nutrient losses and a slightly higher glycemic response because the peas become very soft.
Roasted
Dry-roasted peas or pea snacks can be a convenient, crunchy option that still delivers fiber and protein, although they may be more calorie-dense than plain cooked peas. When choosing packaged roasted peas, people with diabetes should look for versions without added sugars and with modest amounts of added oil and sodium to keep the snack heart and blood sugar friendly.
Fried
Deep-fried pea snacks or peas cooked in large amounts of oil pick up substantial extra calories and fat, which can undermine heart health and weight-management goals, even though the base ingredient has a low Glycemic Load. If using peas in stir-fries, it is better to sauté them lightly in a small amount of healthy oil rather than fully frying them in batter or heavy sauces.
Boiled
Common method, but leaches vitamins.
Processed
Canned peas are a convenient pantry staple, but they are usually softer in texture and may contain added salt or small amounts of sugar. The softer texture can raise the effective GI slightly compared with firm fresh or frozen peas. Rinsing canned peas under running water helps remove excess sodium, and choosing low-sodium or no-salt-added varieties is best for people managing blood pressure or fluid retention along with diabetes.
Storage Effect on GI
Freezing peas shortly after harvest locks in their natural structure and nutrients and does not meaningfully increase their GI, which makes frozen peas a reliable, year-round option. Overcooking previously frozen peas or holding them at high temperatures for long buffet service, however, can gradually break down cell walls and lead to a slightly faster blood sugar response.
Cooking Effect on Nutrients
Like many green vegetables, peas lose some Vitamin C and certain B vitamins with prolonged cooking, especially when boiled in excess water. Gentle methods such as steaming, microwaving with a small amount of water, or quickly stir-frying in a bit of oil help preserve most of their vitamins and phytonutrients. These approaches allow people with diabetes to enjoy the taste and texture of peas while still obtaining their full nutritional benefit.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Mixed into brown rice (adds fiber/protein)
- With lean steak or chicken
- In salads with olive oil dressing
- Combined with other legumes in a mixed bean and pea side dish
Adding peas to a starchier meal lowers the overall glycemic load of the plate by diluting rapidly absorbed carbohydrates with fiber and protein. Combining them with lean protein and healthy fats further slows digestion, which can translate into smoother post-meal glucose readings and less need for corrective insulin doses in people who track their blood sugar closely.
Meal Timing Tips
Peas can be used at any main meal, but they are especially helpful at lunches and dinners that might otherwise be dominated by refined starches. Including a portion of peas early in the meal, together with a source of protein, can reduce the speed of gastric emptying and blunt the glycemic impact of any bread, rice, or dessert that follows. People using mealtime insulin may find that peas make their post-meal curves more predictable.
Best Ways to Reduce GI Impact
- Don't overcook to mush
- Use fresh or frozen instead of canned
- Combine with fats (butter/oil) to slow digestion
- Pair with other high-fiber vegetables such as leafy greens or broccoli
Culinary Uses
Common Uses
Peas work well as a simple steamed side, stirred into soups, curries, and stews, tossed through salads or grain bowls, or mixed into pasta and rice dishes to boost fiber, color, and protein without adding a strong flavor.
Simple Preparation Ideas
- Sautéed with mint and lemon
- Pureed into a 'pea pesto' dip
- Added to omelets
- Folded into vegetable fried rice made with brown rice or cauliflower rice
Recipe Ideas
- Split Pea Soup (high fiber)
- Peas and Carrots (classic side)
- Shrimp and Pea Risotto
Substitution Tips
Peas are a great substitute for corn or white potato to lower the carb count of a meal while still feeling like a hearty side. They can replace part of the pasta in casseroles, add bulk in place of extra rice in stir-fries, or stand in for some of the meat in stews and curries to create a lighter, more plant-forward dish that still fits within a diabetes-friendly eating pattern.
Diet Suitability
Diabetes
Highly recommended for most people with diabetes because peas offer an excellent balance of slowly digested starch, fiber, and protein, leading to a low Glycemic Load per typical serving. They can be swapped in for higher-GI sides to help smooth out blood sugar responses across the day.
Keto
Only moderately compatible with strict ketogenic plans, since peas contain more net carbohydrates than leafy greens or non-starchy vegetables. Very small portions may fit for individuals on higher-carb or cyclical keto approaches, but they are not a staple food in very low-carb regimens.
Low-Carb
Suitable in moderation within low-carb or carb-conscious diets, particularly when used in half-cup portions and paired with protein and healthy fats. Their fiber and protein content make them more satisfying than many other carbohydrate sources.
Low-GI
A good fit for low-GI eating patterns because their measured GI is in the low to moderate range and their Glycemic Load per serving is low. Choosing peas instead of refined grains helps keep the overall meal GI down.
Weight Loss
Excellent choice for weight management plans due to their low energy density and high fiber content, which promote fullness on relatively few calories. Using peas to replace richer side dishes can reduce calorie intake while keeping meals satisfying.
Heart-Healthy
Very suitable for heart-healthy patterns such as DASH or Mediterranean diets. Peas provide potassium, magnesium, and fiber with minimal saturated fat or sodium when prepared without heavy sauces or added salt.
Plant-Based
A valuable protein source in vegetarian or vegan diets, contributing both plant protein and iron alongside fiber and micronutrients. They pair well with grains, nuts, and seeds to create balanced, plant-based meals that also support blood sugar control.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Green Beans
- Edamame (Soybeans)
- Broccoli
Foods Replaced by This
- Corn
- Mashed Potatoes
- White Rice
- White Bread
Budget-Friendly Options
- Frozen Peas (often cheaper than fresh)
- Canned Peas
- Dried split peas cooked from scratch
Allergy-Safe Alternatives
- Green Beans
- Zucchini
- Carrots
Research Library
Health benefits of peas
Review
Comprehensive review of the anti-inflammatory and antioxidant properties of peas.
View SourceLegume consumption and metabolic health
Meta-Analysis
Regular legume consumption is inversely associated with type 2 diabetes risk.
View SourceVitamin K and bone health
Review
Vitamin K, abundant in peas, is essential for osteocalcin carboxylation and bone strength.
View SourcePurines in vegetables
Study
Purine-rich vegetables like peas do not increase gout risk to the same extent as animal purines.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Peas (Green) and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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