The keto diet is a popular low-carb, high-fat diet that aims to put your body into ketosis, burning fat for fuel instead of glucose. You must limit your carb intake to about 20 to 50 grams daily, depending on your needs and goals.
But what about peas? Peas are a type of legume with carbs, protein, fiber, and other nutrients. Can you eat peas on a keto diet? The answer depends on the type and amount of peas you choose.
In this article, we will explore the different types of peas and their carb counts, the benefits and drawbacks of peas for keto dieters, and how to enjoy peas on a keto diet in moderation and with some adjustments. Let’s get started!
Types of Peas and Their Carb Counts
There are many types of peas, and they vary in their carb content, flavor, texture, and cooking methods. Here are some common types of peas and their carb counts per serving size (1/2 cup cooked), according to the USDA:
- Green peas: 11.4 grams of total carbs, 8.6 grams of net carbs
- Sugar snap peas: 5.6 grams of total carbs, 3.4 grams of net carbs
- Snow peas: 3.9 grams of total carbs, 2.6 grams of net carbs
- Black-eyed peas: 18.7 grams of total carbs, 13.3 grams of net carbs
- Wasabi peas: 22.5 grams of total carbs, 21.5 grams of net carbs
- Split peas: 21 grams of total carbs, 14.7 grams of net carbs
As you can see, some peas are lower in carbs than others, and some are higher than the recommended daily limit for keto dieters. For comparison, other keto-friendly vegetables have much lower carb counts, such as broccoli (4 grams of total carbs, 2.3 grams of net carbs), cauliflower (2.9 grams of total carbs, 1.5 grams of net carbs), and spinach (1.1 grams of total carbs, 0.4 grams of net carbs).
Therefore, to eat peas on a keto diet, you should opt for lower-carb varieties, such as sugar snap peas or snow peas, and avoid higher-carb ones, such as wasabi peas or split peas.
Benefits of Peas for Keto Dieters
Peas may have some carbs, but they also have some nutritional benefits for keto dieters. Here are some of them:
- Fiber: Peas are a good source of fiber, which can help with digestion, blood sugar control, satiety, and cholesterol levels. Fiber also subtracts the net carb count of peas from the total carb count.
- Protein: Peas are one of the few plant-based sources of complete protein, meaning they contain all nine essential amino acids that your body cannot make alone. Protein can help with muscle growth, repair, and maintenance.
- Vitamins: Peas are rich in vitamin C, vitamin K, vitamin A, folate, and thiamine. These vitamins support your immune system, blood clotting, vision, cell growth, and energy production.
- Minerals: Peas are also high in manganese, iron, phosphorus, magnesium, and zinc. These minerals can help with bone health, oxygen transport, DNA synthesis, nerve function, and wound healing.
- Antioxidants: Peas contain various antioxidants that can protect your cells from oxidative stress and inflammation. Some examples are flavonoids, carotenoids, phenolic acids, and polyphenols.
However, peas also have some drawbacks that you should be aware of:
- Lectins: Peas are part of the legume family that contains lectins, which are proteins that can bind to carbohydrates on your cell membranes and cause digestive issues or immune reactions in some people.
- Phytates: Peas also contain phytates, compounds that can reduce the absorption of minerals such as iron, zinc, and calcium from your food.
- Gas: Peas can cause gas or bloating in some people due to their high fiber content or oligosaccharides, complex sugars that your gut bacteria ferment.
To reduce the negative effects of peas on your health or digestion, you can try soaking, sprouting, or cooking them before eating them.
How to Enjoy Peas on a Keto Diet
If you decide to eat peas on a keto diet, follow some tips to ensure you don’t exceed your carb limit or compromise your ketosis. Here are some of them:
- Choose lower-carb varieties of peas, such as sugar snap peas or snow peas. These peas have less starch and more water than other types, lowering carbs and calories.
- Limit the portion size of peas to a few tablespoons or less. Peas can add up quickly in carbs, so you should measure your servings carefully and not overdo it. Peas can still add flavor and nutrition to your meal without breaking your carb budget.
- Combine peas with high-fat and high-protein foods like cheese, eggs, bacon, or nuts. This can help balance the carbs in peas and keep you full and satisfied. It can also enhance the taste and texture of peas by adding some creaminess, crunchiness, or saltiness.
- Add spices or herbs to enhance the flavor of peas, such as garlic, mint, or basil. These can add some freshness and aroma to your dish, as well as some antioxidants and anti-inflammatory benefits. They can also help mask any bitterness or blandness that some people may find in peas.
- Make keto-friendly recipes with peas, such as salads, soups, casseroles, or stir-fries. You can use peas as a side dish or a main course, depending on your preference and creativity. You can also use low-carb alternatives to replace high-carb ingredients in your recipes, such as cauliflower rice instead of regular rice or almond flour instead of wheat flour.
To give you some inspiration, here are some keto-friendly recipes with peas from reputable sources that you can try:
- Keto Chicken Salad with Peas and Bacon: This is a simple and delicious salad that combines chicken, bacon, peas, mayonnaise, mustard, and seasonings. It has only 4 grams of net carbs per serving and 28 grams of protein.
- Keto Creamy Mushroom Soup with Peas: This is a cozy and comforting soup that features mushrooms, peas, cream cheese, heavy cream, chicken broth, butter, and herbs. It has only 6 grams of net carbs per serving and 9 grams of protein.
- Keto Cauliflower Rice with Peas and Carrots: This is a low-carb version of the classic fried rice that uses cauliflower rice instead of regular rice. It also includes peas, carrots, eggs, soy sauce, sesame oil, and green onions. It has only 5 grams of net carbs per serving and 10 grams of protein.
FAQs About Peas and Keto Diet
Are green peas keto?
Green peas are not keto-friendly because they have more starch and carbs than other vegetables. However, you can still eat them in small portions if you fit them into your daily carb limit.
Are chickpeas keto?
Chickpeas are also not keto-friendly because they have even more carbs than green peas. They are also high in lectins and phytates that can interfere with digestion and mineral absorption. You should avoid them on a keto diet.
Are beans keto?
Beans are another type of legume that is not keto-friendly because they are high in carbs and lectins. They can also cause gas and bloating in some people. You should avoid them on a keto diet.
Are lentils keto?
Lentils are similar to beans because they are high in carbs and lectins. They are also not keto-friendly and should be avoided on a keto diet.
Are peanuts keto?
Peanuts are technically a legume but are more keto-friendly than other legumes because they have fewer carbs and more fat and protein. You can eat them on a keto diet in moderation, but be careful of the added sugar or salt in some peanut products.
How many carbs are in a cup of peas?
A cup of cooked green peas has about 23 grams of total carbs and 17 grams of net carbs. A cup of cooked sugar snap peas has about 11 grams of total carbs and 7 grams of net carbs. A cup of cooked snow peas has about 8 grams of total carbs and 5 grams of net carbs.
Can I eat hummus on keto?
Hummus is a dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. It is not very keto-friendly because it is high in carbs from the chickpeas. You should avoid it on a keto diet or make your low-carb version with cauliflower or zucchini instead of chickpeas.
Can I eat split pea soup?
Can I eat split pea soup on keto? Split pea soup is a hearty and comforting soup made from split peas, ham, carrots, celery, onion, and broth. It is not keto-friendly because it is high in carbs from split peas. You should avoid it on a keto diet or make your low-carb version with cauliflower or broccoli instead of split peas.
Conclusion
Peas are a type of legume with some carbs, protein, fiber, and other nutrients. Some peas are more keto-friendly than others, depending on their carb counts. Peas have some nutritional benefits for keto dieters but also some drawbacks.
Peas can be enjoyed on a keto diet in moderation and with some adjustments. You can choose lower-carb varieties of peas, limit the portion size of peas, combine peas with high-fat and high-protein foods, add spices or herbs to enhance the flavor of peas, and make keto-friendly recipes with peas.
Can you eat peas on a keto diet? Yes, but it depends on the type and amount of peas you choose. We hope this article has answered your question and given you useful information and tips. If you have any thoughts or questions, please share them in the comments section below. Thank you for reading!