Dante Carrillo
The keto diet is a low-carb, high-fat diet that has been known to help with weight loss, mental clarity, and increased energy levels. The diet aims to keep the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. While split peas are a great source of fiber and protein, they are not typically considered keto-friendly due to their high carbohydrate content. For example, a 0.5-cup serving of yellow or green split peas contains 20.1g of total carbs, 11.8g of net carbs, and only 0.4g of fat. This is contrary to the ideal macronutrient ratio for keto, which is 70% fat, 20-25% protein, and 5-10% carbs. However, some sources suggest that split pea soup can be made keto-friendly by using low-carb alternatives and adding keto-friendly ingredients to increase the fat content.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Carb content | 12.8g net carbs per 100g serving |
| Fat content | Low |
| Macronutrient ratio | Opposite of keto requirements |
| Keto-friendliness | Not keto-friendly |
| Keto diet compatibility | Can kick you out of ketosis |
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What You'll Learn
Yellow split peas have a high carbohydrate content
Yellow split peas are not considered keto-friendly due to their high carbohydrate content. While peas are a healthy food choice because of their high fiber and protein content, some varieties, like yellow split peas, contain a significant amount of carbohydrates.
A typical serving of split pea soup, approximately 1 cup (245 grams), contains around 235 calories. The macronutrient composition of split pea soup can be modified to fit within the desired ratios for a keto diet, but the dish naturally contains carbohydrates. For example, a 0.5-cup serving of yellow or green split peas contains 20.1 grams of total carbs, 11.8 grams of net carbs, 0.4 grams of fat, 8.2 grams of protein, and 114 calories. Similarly, a 0.25-cup serving of Safeway Yellow Split Peas contains 23 grams of total carbs, 14 grams of net carbs, 0 grams of fat, 9 grams of protein, and 130 calories.
The keto diet is a low-carb, high-fat diet that aims for a macronutrient ratio of 70% fat, 20-25% protein, and 5-10% carbs. Net carb consumption should be limited to 20-30 grams per day to stay in ketosis. Yellow split peas are high in net carbs, with 12.8 grams of net carbs per 100-gram serving, and should be avoided on a keto diet.
Instead, those on a keto diet should opt for low-carb vegetables such as leafy greens (spinach, arugula), cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), and non-starchy options (zucchini, green beans, green bell peppers).
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They are not keto-friendly
Split peas, including yellow split peas, are not keto-friendly. This is because they are high in carbohydrates. A keto diet is a low-carb, high-fat diet that aims to keep the body in ketosis, a state where it burns fat for energy instead of carbohydrates. To stay in ketosis, it is recommended to limit daily net carb consumption to 20-30 grams. Unfortunately, split peas contain 12.8 grams of net carbs per 100-gram serving, which is already close to the recommended daily limit. Even a small serving of split peas can kick you out of ketosis.
For example, a 0.25-cup serving of Safeway Yellow Split Peas contains 14 grams of net carbs, which is already over half of the recommended daily limit. Similarly, a 0.5-cup serving of canned, drained, low-sodium yellow or green split peas contains 11.8 grams of net carbs. These values are significantly higher than the net carb content of keto-friendly peas, such as sugar snap peas and snow peas, which contain fewer than 5 grams of net carbs per 100 grams.
The high carb content of split peas, including yellow split peas, is due to the fact that they are a legume. Legumes are plants that produce fruits in pods, and they are known for their high carbohydrate content. While split peas are a healthy food choice because of their high fiber and protein content, they are not suitable for a keto diet because of their high carb content.
It is important to note that while split peas are not keto-friendly, they can be made more compatible with a keto diet by using them in small amounts and combining them with other low-carb ingredients. For example, split pea soup can be made keto-friendly by using low-carb alternatives to peas and increasing the fat content with keto-friendly ingredients. However, it is always recommended to consult with a healthcare professional or a registered dietitian before making any significant dietary changes, especially if you have specific health concerns or medical conditions.
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They may kick you out of ketosis
Split peas, including yellow split peas, are not considered keto-friendly due to their high carbohydrate content. A ketogenic diet typically requires a reduction in carbohydrate intake and a focus on consuming foods that are both low in carbohydrates and high in fats.
Yellow split peas are a good source of protein and fibre, but they are also high in digestible carbohydrates. A 0.25-cup serving of Safeway Yellow Split Peas contains 14g of net carbs, while a 0.5-cup serving of canned, drained, low-sodium split peas (yellow or green) contains 11.8g of net carbs. These carbohydrate values are significant enough to potentially disrupt ketosis, even in small serving sizes.
To provide context, it is recommended that daily net carb consumption be limited to 20-30g to maintain ketosis. The net carb content of split peas is relatively high, at 12.8g of net carbs per 100g serving. As a result, consuming yellow split peas could quickly accumulate net carbs, potentially exceeding the recommended daily limit and kicking the body out of ketosis.
For those following a ketogenic diet, it is important to be mindful of the carbohydrate content of foods and choose low-carb options, especially when it comes to starchy vegetables like peas. While yellow split peas may not be keto-friendly, other varieties such as sugar snap peas and snow peas can be enjoyed in moderation due to their lower net carb content.
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They are low in fats
While split peas are not considered keto-friendly due to their high carbohydrate content, they are low in fats. A diet that is keto-friendly should consist of foods that are both low in carbohydrates and high in fats. Split peas are the opposite of this, with 12.8 grams of net carbs per 100-gram serving.
A 0.25-cup serving of yellow split peas contains 0 grams of fat, while a 0.5-cup serving of yellow or green split peas contains only 0.4 grams of fat. This is in stark contrast to the recommended macronutrient ratio for keto, which is 70% fat, 20-25% protein, and 5-10% carbohydrates.
To stay in ketosis, the daily net carb intake should be limited to 20-30 grams. Split peas can quickly push one out of ketosis, even in small servings.
While split peas are not keto-friendly, other vegetables are suitable for a keto diet. Leafy greens such as spinach and arugula, as well as cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower, are all low in carbohydrates. Non-starchy options such as zucchini, green beans, and green bell peppers are also keto-approved.
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Split pea soup can be keto-friendly with modifications
Split pea soup is a popular and hearty dish enjoyed by many cultures worldwide. It is typically made from dried split peas, vegetables, and often includes meat such as ham or bacon for added flavor. While split peas are high in carbohydrates, preventing them from being keto-friendly, there are modifications that can be made to the recipe to reduce the carb content and make it suitable for a keto diet.
First, it is important to understand the principles of ketosis and the desired macronutrient ratios for a keto diet. The keto diet is a low-carb, high-fat approach, aiming for approximately 70% fat, 20-25% protein, and 5-10% carbs. Split peas, whether yellow or green, are high in carbohydrates, with around 12.8 grams of net carbs per 100-gram serving, which can quickly take you out of ketosis.
To make split pea soup keto-friendly, one can use low-carb alternatives to replace the peas. For example, sugar snap peas and snow peas have a lower carb count, with around 3.1 to 5 grams of net carbs per 100 grams, and can be enjoyed in moderation. Additionally, increasing the fat content with keto-friendly ingredients can help achieve the desired macronutrient ratios.
When it comes to meat, leaner options or reduced quantities may be preferable, as meat contributes to the overall fat and sodium content of the dish. Vegetables such as onions, carrots, and celery add flavor, texture, and nutritional benefits, but their impact on the overall macronutrient composition should also be considered.
Overall, with careful consideration of the macronutrient composition and some modifications, split pea soup can be enjoyed on a keto diet without compromising its taste and texture. It is always recommended to consult with a healthcare professional or a registered dietitian before making significant dietary changes.
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Frequently asked questions
No, it is not recommended to eat yellow split peas on keto as they are high in carbohydrates.
Some keto-friendly alternatives to yellow split peas include sugar snap peas, snow peas, beet greens, zucchini, spinach, arugula, and bok choy.
To stay in ketosis, it is recommended to limit your daily net carb intake to 20-30 grams.
Other keto-friendly foods include avocado, salmon, and ghee, which are low in carbs and high in fats, aligning with the ideal macronutrient ratio for keto.
Yes, you can modify the traditional split pea soup recipe to make it keto-friendly. Reduce the carb content by using low-carb alternatives to peas and increase the fat content with ingredients like bacon or cheese.
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