Are Peas Keto-Friendly?
When you're on a keto diet, there are no loopholes. If you eat too many carbs and kick yourself out of ketosis, getting your way back in will be difficult.
Hence, there are two basic rules in the keto diet: (1) eat well, and (2) stay in ketosis.
Eating well while on a keto diet means finding keto-friendly foods -- and this can be tricky. You see, not all healthy foods are welcome in the keto world.
Some fruits and veggies, while overwhelmingly healthy, should be avoided. Otherwise, we might break the second rule... staying in ketosis.Peas are normally part of a healthy diet. They are packed with nutrients, fiber, and antioxidants. But are they keto-friendly? Let's find out.
Nutritional Content of Peas
The nutritional value of peas may vary depending on how it is prepared.
A 100 gram-serving of raw green peas contains 81 calories, 14 g of carbs (5 g of which is dietary fiber and 6 g sugar), 0.4 g of fat, and 5 g of protein.
On the other hand, boiled green peas of the same amount have 84 calories, 16 g of carbs, 0.2 g of fat, and 5 g of protein.
A 100 gram serving of cooked split peas is packed with 118 calories, 21 g of carbs, 0.4 g of fat, and 8 g of protein.
Eating a cup of peas will provide the body with 23% vitamin C, 16% vitamin A, 2% calcium, 8% iron, 10% vitamin B6, and 9% magnesium of the recommended daily intake.
Peas are incredibly nutritious because they contain other vitamins and minerals, including:
- Vitamin K
What Are Some Benefits of Peas?
There's a lot of reasons why peas must be included in a diet:
They're amazingly filling
Aside from being fiber-rich, green peas are also a great source of plant-based protein, which is why they are so filling.
Protein has been proven to increase the levels of certain hormones in the body that can make you feel full. Protein and fiber work together to slow digestion and promote satiated feeling.
The fiber in peas can improve digestive health
Maintaining a healthy digestive system is crucial for optimal health.
You see, gut problems can affect your emotions, appetite, and practically almost your entire system.
The impressive amount of fiber in peas offers several benefits for digestive health, according to a study.
Fiber feeds the good bacteria in the gut, which keeps the intestine healthy. Fiber also helps prevent the overpopulation of harmful bacteria in the intestine.
Peas can defend us against chronic diseases
Heart disease, cancer, and diabetes are the major chronic diseases that affect millions of people. Peas contain heart-healthy minerals like calcium, magnesium, and potassium, which help prevent high blood sugar pressure.
Peas are an excellent antioxidant, too! This means eating them regularly can help reduce the risk of cancer. The fiber and protein in peas can prevent blood sugar levels from spiking, which is helpful for people with diabetes.
Are Peas Keto-Friendly?
Peas are -- without a doubt -- impressively nutritious. But it might surprise you to know that they are actually NOT keto-friendly.
Peas may be good for you, but they are insanely high in carbs. A cup of peas alone has 21 g of carbs already!
But it also has 7 g of fiber. In keto, you can deduct the fiber from the total carbs. That means a cup of peas will give you 14 g of carbs, which is still high.
Peas are fairly high in carbs (along with other starchy veggies). This makes it difficult for vegetarians and vegans to follow a keto lifestyle.
Ideal Portion for Eating Peas
Considering that peas are nutrient-packed, it's not so bad to consume them once in a while.
If you're a peas lover, you can still have some, perhaps, just half a cup serving, which will give you only 7 g of carbs.
This way, you can still satisfy your love for peas while on a low-carb program.
Like peas, spinach can improve heart health, making it a good alternative.
It also contains vitamin K, which prevents excessive bleeding by helping the blood clot.
A cup of cooked spinach contains 7 g of carbs with 4 g of fiber.