Peas And Keto: Are They Compatible?

The keto diet is a low-carb, high-fat diet that aims to help the body enter a state of ketosis, where it uses fat as its primary source of fuel instead of carbohydrates. While peas are a nutritious vegetable packed with vitamins, minerals, and plant-based protein, they are not typically considered keto-friendly due to their higher carbohydrate content.

A cup of green peas contains around 12 grams of net carbs, which can quickly add up and exceed the recommended daily limit on a ketogenic diet. However, this doesn't mean that you have to completely avoid peas if you're following a keto diet. They can still be enjoyed in moderation and incorporated into keto meals for added flavor and nutrients.

If you're looking for alternatives, green beans, snap peas, and snow peas are lower in carbohydrates and can be easily incorporated into keto-friendly recipes. Additionally, there are several above-ground vegetables that are low in net carbs and suitable for a keto diet, such as lettuce, asparagus, avocado, cucumber, and zucchini.

Nutritional composition of peas

Peas are a great source of plant protein and have been a key ingredient in cooking for thousands of years. They are also a good source of iron and can help stabilise blood sugar levels.

There are several types of peas, each with its own nutritional profile. Here is a breakdown of the nutritional composition of some common types of peas:

Green Peas

According to the United States Department of Agriculture (USDA), 1 cup (160 grams) of cooked green peas contains:

• Calories: 134 calories (kcal)
• Protein: 8.6 grams (g)
• Dietary fibre: 8.8 g
• Carbohydrates: 11.3 g
• Sugar: 4 g
• Fat: 0.2 g
• Vitamin A
• Vitamin B6
• Folate
• Magnesium
• Vitamin C
• Vitamin K
• Thiamin
• Manganese

Snow Peas

The USDA provides the following nutritional information for 1 cup (160 g) of snow peas:

• Carbohydrates: 11.3 g
• Dietary fibre: 4.5 g
• Vitamin A
• Vitamin B6
• Folate
• Magnesium
• Potassium
• Vitamin C
• Vitamin K
• Thiamin
• Iron

Black-Eyed Peas

The USDA provides the following nutritional data for 1 cup (185 g) of frozen black-eyed peas:

• Carbohydrates: 42.6 g
• Dietary fibre: 11.5 g
• Protein
• Thiamin
• Iron
• Magnesium
• Fibre
• Folate
• Manganese

Pigeon Peas

The USDA provides the following nutritional data for 1 cup (168 g) of cooked, mature pigeon peas:

• Dietary fibre: 11.3 g
• Protein
• Copper
• Fibre
• Folate
• Manganese

Carbohydrate content of peas

Peas are a starchy vegetable with a relatively high carbohydrate content. A 1/2-cup serving of cooked green peas contains 11-12.5 grams of total carbohydrates, 8.1 grams of net carbs, and 73% of calories from carbs. In comparison, starchy vegetables like sweet potatoes have 21 grams of net carbs each.

The net carb count is more critical than the total carb count on low-carb diets. The net carbs in peas are lower due to their high soluble fiber content, which accounts for 4 grams of fiber in a half-cup serving.

There are three specific types of peas: snap peas, green peas, and snow peas. Snap peas are a cross between snow peas and garden peas, and you can eat the entire pod, either raw or cooked. Green peas, also called garden peas, are the kind commonly grown in backyards and used for canned peas. To eat them, you must remove the firm outer shell, but they are safe and delicious both raw and cooked. Snow peas, also known as Chinese pea pods, are often seen in stir-fry recipes, and the entire pod can be eaten raw or cooked.

While peas have a relatively high carbohydrate content, they can still be included in a keto diet in moderation. Small amounts of peas are a good choice for low-carb dieters, and they offer several health benefits.

Pea alternatives for keto dieters

Peas are generally not considered keto-friendly due to their high carbohydrate content. However, this doesn't take away from their nutritional value and health benefits. If you're on a keto diet and craving peas, there are some alternatives with lower carb counts that you can try.

Broccoli

Broccoli is an excellent substitute for peas, with only 3.7 g of net carbs per cup, according to the USDA. It's a versatile vegetable that can be steamed, roasted, or stir-fried and added to various dishes such as salads, soups, and casseroles.

Zucchini

Zucchini is another great option, with just 3.11 g of carbs per 100 g serving. You can spiralize zucchini into 'zoodles', grill them, or use them as a filler in dishes where you might traditionally use peas.

Spinach

Spinach is a nutrient-dense green with only 3.63 g of carbs per 100 g. It can be added to salads, omelets, and smoothies, providing a boost of vitamins and minerals.

Cauliflower

Cauliflower is a versatile and keto-friendly alternative with 5 g of carbs per 100 g. You can mash it, rice it, or roast it. It's a great substitute for peas in recipes like cauliflower rice or cauliflower mash.

Green Beans

Green beans are another vegetable that can be used in place of peas. They have a similar flavor to podded peas and are low in carbs.

Edamame

While not the cleanest keto option, edamame beans are low in carbs and can be a surprising substitute for peas in certain dishes.

Asparagus

If you're looking to capture the springtime flavor of peas, try using finely chopped asparagus instead. It has a low carb count and can be used in recipes that call for peas.

Green Bell Peppers

Green bell peppers are a great filling option for casseroles and other dishes that traditionally use peas. They have a similar texture and can add a crunchy element to your meal.

Green beans as a keto-friendly option

While peas are not considered keto-friendly due to their high carbohydrate content, green beans are a suitable alternative.

Green beans are often prepared more like a vegetable than a bean, but they are one of the best options for beans on a keto diet. A half-cup serving of green beans contains only 2 grams of net carbs, making them a great low-carb option.

• Southern Green Beans: This recipe combines green beans with bacon for a tasty keto-friendly side dish.
• Roasted Jicama with Green Beans: This dish offers an unforgettable flavour and is a great way to include green beans in your keto meals.
• Green beans can also be steamed or added raw to a salad for a crunchy texture.
• For a filling keto meal, try adding extra ground meat, such as beef or turkey, to soups or chilis instead of beans.

Health benefits of peas

Peas are a small, edible legume and belong to the same family as lentils, chickpeas, beans, and peanuts. They are a good source of plant-based protein and are a useful vegan source of iron. Peas are also a good option for those who do not eat animal products. Here are some of the health benefits of peas:

Blood Sugar Management

Peas have a low glycemic index, which is a measure of how quickly your blood sugar rises after eating a food. They are also rich in fiber and protein, which may be beneficial for controlling blood sugar.

Digestive Health

Peas are rich in fiber, which has been shown to provide many benefits for digestive health. Fiber feeds the good bacteria in your intestines, which keeps them healthy and prevents unhealthy bacteria from overpopulating. It also functions as a "bulking agent" in your digestive tract, adding weight to the stool and helping food and waste pass more quickly through your digestive system.

Heart Health

Peas contain heart-friendly minerals, including magnesium, potassium, and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure, a major risk factor for heart disease. They are also rich in antioxidants, which have been shown to reduce the likelihood of heart disease and stroke.

Cancer Protection

Regularly including legumes, like peas, in your diet may reduce the risk of cancer due to their high antioxidant levels. Peas also contain natural compounds called saponins, which have been shown to help protect against certain forms of cancer.

Immunity

The high concentration of vitamins, minerals, antioxidants, and phytonutrients in peas provides important health benefits, including boosting your immune system. The vitamins and nutrients found in peas also act as antioxidants, helping to build your immune system.

Frequently asked questions