Serve up a classic peas-and-carrots side dish.VERY LOW
Want a high-protein food that’s low in calories? Eat peas! That’s right, peas.
Since they’re on the starchy side as far as vegetables go, peas seem like a bad idea for blood sugar. But if you passed up peas, it would be a mistake.
You may not realize it, but peas are a super source of protein, one reason they leave blood sugar unscathed. A half cup contains an impressive 4 grams of protein and only 60 calories. Peas also have a low GL thanks in part to their stash of soluble fiber, the kind that lowers blood sugar. At almost 4.5 grams of total fiber per 1/2 cup (about a third of which is soluble), a small side of peas will help get you to the recommended 25 grams of fiber per day.
For heart protection, you can’t beat these green legumes. The type of soluble fiber they contain, pectin, is top-notch for lowering cholesterol. Peas also pack potassium, which helps lower high blood pressure, and they fork over quite a bit of the B vitamin folate, which experts think may play a role in keeping arteries clear—extra-important for people with diabetes.
Green peas are an outstanding source of lutein and zeaxanthin; they contain even more than some supplements. These members of the carotene family lower the risk of cataracts and macular degeneration, the leading cause of blindness in older adults.
Frozen peas are handy, but avoid canned peas, which usually contain added sodium and have much less flavor. Steer clear of frozen peas swimming in cheese or cream sauce. They’ll overload you with calories before you can say, “Pass the peas, please.”
Cook peas in as little water as possible, just until tender, to retain their nutrients. Use a steamer for the best results.
Serve up a classic peas-and-carrots side dish.
Add peas to any soup with noodles or other grain products in it. Peas are a complete protein when combined with grains.
Top off salads with peas.
Make peas part of just about any stew or casserole.
Mix up a cold green pea salad for your next picnic. Recipes abound. One version uses frozen early peas, chopped pimientos, chopped scallions, a small amount of low-fat sour cream, chopped apple, lemon juice, salt, and pepper. Another combines peas with toasted almonds, scallions, feta cheese, low-fat mayonnaise, and balsamic vinegar.
Toss peas in with pasta or noodles.
Snack on snow peas or sugar snaps. The pods give you even more fiber, although the peas contain less protein than more mature, out-of-the-pod types.
Barley Salad with Snow Peas and Lemon Dressing
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