Highlights
• Diabetics must be very careful about their diet
• Diabetics may benefit from adding green peas to their daily diet
• Green peas are rich in protein and fibre, and low in calories
Type-2 diabetes is a condition which affects the way the body processes blood sugar. In this condition, the body of the patient either doesn't produce the hormone insulin or it resists the effects of insulin, making it incapable of regulating blood sugar. There are over 10 million cases of Type-2 diabetes in India every year. Some of the reported symptoms of Type-2 diabetes include excessive thirst, frequent urge to urinate, hunger, fatigue and blurred vision. This condition may be managed through medication, exercise and by following a healthy diet. It is crucial for a patient of Type-2 diabetes to follow a strict and healthy diet, which prevents any sudden spikes in blood sugar levels. This is why diabetics must carefully analyse every food on their plate and include more foods that control blood sugar.
Green pea or mataris one such vegetable that diabetics may benefit from including in their diet. One of the most popular desi vegetables, green peas are utilised in Indian cooking across the subcontinent. Although peas are a winter vegetable, nowadays they are available around the year. Green peas can be added to a variety of dishes to add nutrition to them.
Benefits Of Green Peas For Diabetics
There are a number of reasons why green peas are good for patients of Type-2 diabetes:
1. Low in Calories
A 100 gm portion of green peas contains only 80 calories (as per the data by United States Department Of Agriculture). Low-calorie foods are important for diabetics as being overweight is a risk factor for Type-2 diabetes. Additionally, weight gain in diabetics makes it even harder for patients to control blood sugar levels.
2. Rich In Potassium
A deficiency of potassium may increase risk of diabetes and hence this mineral is important for those who are vulnerable to the condition. Green peas contain 244 mg of potassium per 100 gm (as per USDA), which may be good for diabetics. Additionally, potassium is important for keeping blood pressure levels under check.
3. Rich In Protein
A 100 gm portion of green peas contains 5 gm of protein (as per USDA data). Protein is a satiating nutrient, which may prevent hunger pangs. Additionally, protein is important for weight management, which is also important for diabetics.
4. Rich In Fibre
A 100 gm portion of green peas contains 14 gm of carbohydrates, including 5 gm of fibre (as per USDA data). Fibre is perhaps the most important nutrient for diabetics to focus on. This nutrient is crucial for regulating blood sugar levels and blood pressure. This is because it is digested slowly in the body, releasing blood sugar slowly and preventing any spikes.
Diabetics may add peas to their rice dishes, salads, breakfast omelettes, upma, pies and even pastas. It is important to consult your dietitian before adding any food to your diabetes diet.