Sugar Snap Peas: Keto-Friendly Or Not?

Sugar snap peas are a tasty treat, but can you eat them on a keto diet? The short answer is yes, but only in moderation. While sugar snap peas are a great source of vitamins and minerals, they do contain carbohydrates. A 100g serving of snap peas contains 5.92g of net carbs, which is a fair amount considering the recommended daily net carb limit of 20g-30g. So, while sugar snap peas can be a part of a keto diet, it's important to be mindful of portion sizes and not to exceed your daily carb limit.

Sugar snap peas are keto-friendly

Sugar snap peas are a delicious and healthy option, whether enjoyed raw or cooked. They can be easily incorporated into various recipes, adding a crunchy texture and a burst of freshness to your meals. Their natural sweetness is enhanced when roasted, and they develop a nutty flavour that is hard to resist.

When preparing sugar snap peas, it is important to give them a good rinse and remove the stems. You can also remove the strings by making a small cut at the back of the pod and gently peeling it away. This ensures a more pleasant eating experience.

In terms of cooking methods, roasting and sautéing are popular choices. Roasting brings out the natural sweetness of the peas, while sautéing makes them tender and crisp. Olive oil is a recommended choice for cooking sugar snap peas, as it pairs well with their flavour and enhances their taste. Additionally, bacon fat can be used for a unique twist, infusing the peas with a savoury aroma.

Sugar snap peas are versatile and can be enjoyed as a snack or a side dish. They pair well with a variety of flavours, allowing you to get creative with your seasoning choices. Remember to consume them in moderation, as part of a balanced keto diet, and supplement with healthy fats to ensure your body gets the energy it needs while in ketosis.

They are low in net carbs

Sugar snap peas are a keto-friendly food due to their low net carb content. Net carbs refer to the total carbohydrate content of a food item minus its fibre content. Net carbs are an important factor to consider when following a keto diet, as they represent the carbohydrates that can potentially pull you out of ketosis.

Sugar snap peas have a relatively low net carb content. One source states that a 100g serving of sugar snap peas contains 4.41g of net carbs. Another source states that a 0.67 cup serving contains 4g net carbs, while a third source states that a 1-cup serving contains 4.9g net carbs. These numbers indicate that sugar snap peas are a good option for those following a keto diet, as they are unlikely to kick you out of ketosis.

The keto diet is a popular, low-carbohydrate diet that involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. By reducing the intake of net carbs, individuals can maintain ketosis and experience the benefits of the keto diet, which include weight loss, improved energy levels, and better blood sugar control.

Sugar snap peas are a non-starchy vegetable, meaning they do not significantly raise blood sugar levels. This makes them a suitable option for individuals with diabetes or those looking to manage their blood sugar levels. In addition, sugar snap peas are a good source of fibre, which can help promote regularity and prevent constipation. They also provide several essential vitamins and minerals, including vitamin C, vitamin K, and potassium.

They are high in vitamins and minerals

Sugar snap peas are a great source of vitamins and minerals, offering a wide range of health benefits. Firstly, they are an excellent source of vitamin C, which is a powerful antioxidant and is important for collagen production in the skin. Vitamin C also helps to keep our gum tissues healthy and strong and can lower the risk of gum disease. In addition, vitamin C aids the body in absorbing iron from plant foods. Sugar snap peas also provide 7% of our daily value of iron, which is crucial for creating haemoglobin and myoglobin, as well as producing collagen, amino acids, hormones and neurotransmitters.

Vitamin K is another vital vitamin found in sugar snap peas. This vitamin helps to regulate calcium levels, contributing to the strength of our bones and teeth. Sugar snap peas are also a source of vitamin B, including folate or folic acid, which helps to lower the risk of heart attacks by reducing homocysteine levels in the blood.

Mineral-wise, sugar snap peas are a great source of iron, as mentioned above, and also contain potassium. Potassium is known to reduce blood pressure and is associated with cardiovascular benefits.

They can be eaten raw

Sugar snap peas are a delicious and healthy snack that can be enjoyed in a variety of ways. One of the best things about them is that they can be eaten raw, straight out of the bag! This makes them a convenient and nutritious snack that you can take on the go. They are naturally sweet and crisp, with a distinctive flavour that is fresh, sweet, and crunchy.

When eating sugar snap peas raw, it is recommended to cut off the tough stem at the end of the pea pod. You can then eat the whole pod, as it is crunchy and sweet. They are a great addition to salads, providing a tasty crunch. They also pair well with dips such as hummus or guacamole, making for a healthier alternative to chips or bread.

Sugar snap peas are also a great option for kids. They can be served raw to kids aged three and above, or when they are able to chew them well. For younger children, the peas can be popped out of the pods and served raw, or the pods can be cut into thin slivers or chopped up and sautéed until soft.

In addition to being a tasty snack, sugar snaps are rich in dietary fibre, protein, and vitamins, including Vitamin C, Vitamin A, Vitamin K, and fibre. They are also low in calories, making them a guilt-free treat. So, whether you're looking for a quick bite on the go, a healthy addition to your salad, or a tasty dip option, sugar snap peas are a great choice and can be enjoyed raw.

They can be roasted or sautéed

Sugar snap peas can be roasted in the oven or sautéed in a pan. Roasting them at high heat intensifies their natural sweetness. The key to roasting is to ensure the peas are dry before they go in the oven. You can use a salad spinner to remove excess moisture and also pat them with a paper towel.

To roast sugar snap peas, preheat the oven to 450°F. Toss the peas in olive oil, salt, pepper, and garlic powder. Spread them on a baking sheet and put them in the oven for 10-12 minutes, or until they reach your desired level of tenderness.

Sautéing sugar snap peas is a quick and easy way to cook them. Simply heat a skillet or non-stick pan over medium heat and add olive or avocado oil. Once the oil is hot, add the snap peas and sauté for 2-3 minutes, stirring constantly. You'll know they're done when they turn bright green and are barely fork-tender. Remove them from the heat and season with salt and pepper.

There are many ways to season roasted or sautéed sugar snap peas. You can add lemon zest, Parmesan cheese, garlic, red pepper flakes, or fresh herbs like mint or thyme. Get creative and experiment with different seasonings to find your favorite flavor combinations!

Frequently asked questions