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4 Benefits of Peas for Diabetics

One type of legume that is good for diabetics is peas. What are the benefits for people with diabetes? Check out the full explanation in the following review.

4 Benefits of Peas for Diabetics

Efficacy of Peas for Diabetics

Peas contain a variety of nutrients that are good for supporting body health. The nutritional content is what makes it said to have benefits for diabetics.

Here are some of the benefits of peas for people with diabetes, including:

1. Helps Control Blood Sugar

Peas are known to be foods with a low glycemic index.

The glycemic index is a value used to measure the effect of food on increasing blood sugar. A food can be categorized into low, medium, and high glycemic index, and has a value of 0-100.

The lower the glycemic index value, the lower the effect on blood sugar spikes.

The following is the distribution of glycemic index value categories:

  • Low glycemic index: Has a value of 55 or below.
  • Moderate glycemic index: Has a value of 56-96.
  • High glycemic index: Has a value of 70 or above.

It is known that the glycemic index of peas is 51 and is classified as a low glycemic index. Means, consumption of peas can help control blood sugar.

In addition, peas are also high in fiber and protein which can help control blood sugar.

Fiber can slow down the rate of absorption of carbohydrates, so that the increase in blood sugar will occur slowly, not jump right away.

Research states that consumption of foods rich in protein can be useful to help stabilize blood sugar in people with type 2 diabetes.

Also Read: Vegetarian Diet for Diabetics, Really Beneficial?

2. Acts as an anti-inflammatory

Peas contain nutrients that can act as antioxidants, such as vitamin C, vitamin E, zinc, catechins, and epicatechins.

Antioxidants will work by protecting body tissues from damage, and are able to prevent inflammatory responses that arise.

In people with type 2 diabetes, the body will become less sensitive to insulin. Insulin resistance in the body can also cause inflammation. This condition can become a circle because when the body experiences inflammation, the body becomes increasingly resistant to insulin.

When the body is resistant to insulin, it means that the body’s cells cannot absorb glucose for energy and cause an increase in blood sugar.

Antioxidant compounds in peas can reduce inflammation so that insulin resistance can also be lowered.

3. Helps Prevent Heart Disease

In the long term, high blood sugar can damage blood vessels and nerve cells that control the heart.

Damage to these blood vessels will cause cholesterol to stick more easily. Over time, this cholesterol hardens and forms plaque, narrowing the blood vessels.

The antioxidant content in peas can help prevent this from happening. In addition, the content of magnesium, potassium and calcium in peas can also help prevent high blood pressure, which is the main cause of heart disease.

4. Prevent cataracts

As we get older, the lens of the eye becomes less flexible, gets thicker, and becomes less transparent. When you have diabetes, high blood sugar can also change the structure of the eye lens, thereby accelerating the onset of cataracts.

Peas contain the carotenoids lutein and zeaxanthin. These two nutrients can help protect the eyes from chronic diseases, including cataracts.

Lutein and zeaxanthin act as filters of blue light (blue light). This glow is known to contribute to cataracts and other macular degeneration.

So, those are some of the benefits of peas for diabetics. Before deciding to consume peas as part of your daily diet, you should consult with your doctor first.

  1. Anonymous. Curious About Cataracts? (Accessed January 3, 2023).
  2. Anonymous. Heart disease. (Accessed January 3, 2023).
  3. Anonymous. 2020. Diabetes Nutrition Guide: Understanding the Glycemic Index. (Accessed January 3, 2023).
  4. Anonymous. 2020. Health Benefits of Peas. (Accessed January 3, 2023).
  5. Elliott, Brianna. 2017. Why Green Peas are Healthy and Nutritious. (Accessed January 3, 2023).
  6. Hoffman, Matthew. 2021. Diabetes and Inflammation. (Accessed January 3, 2023).
  7. Links, Rachel. 2020. Glycemic Index: What It Is and How to Use It. (Accessed January 3, 2023).

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