Do Field Peas Fit into a Keto Diet?

The Carb Content of Field Peas

Field peas are gaining popularity as a nutritious vegetable choice. Often found canned, frozen, or dried, field peas provide protein, fiber, and key micronutrients like iron, magnesium, and zinc. But for those limiting carbohydrates, especially on diets like keto, are field peas too high carb to enjoy?

Field peas do contain a moderate amount of digestible carbs that impact blood sugar and ketosis. But incorporating them judiciously can fit into lower-carb eating plans. Read on to learn the carb breakdown of field peas, how they fit into keto diets, and find suitable low-carb vegetable alternatives.

What are Field Peas?

Field peas, also called cowpeas or black-eyed peas, belong to the legume family along with beans and lentils. Related varieties like crowder peas, cream peas, and purple hull peas have similar nutritional profiles.

These small off-white peas grow in long pods like green beans. Traditionally popular in Southern U.S. cuisine, field peas provide an affordable source of plant-based protein with fewer net carbs than many beans. Canning and drying field peas increases their availability and shelf life.

Macronutrients in Field Peas

One cup or about 170 grams of cooked field peas contains around:

• 208 calories
• 14.5 grams protein
• 0.7 grams fat
• 36 grams total carbohydrate
• 16 grams fiber
• 20 grams net digestible carbs

With around 20 net grams carbohydrate per cup after subtracting indigestible fiber, field peas are lower in available carbs than many grains, beans, and starchy vegetables. But are they low enough for keto?

Are Field Peas Keto-Friendly?

Standard ketogenic diets limit daily net carbs intake to just 20-50 grams to induce fat-burning ketosis. So a single cup of field peas may meet or even exceed your entire carb limit for the day!

Some keto plans allow up to 100 grams of carbs while still maintaining ketosis in some individuals. But most keto experts still consider legumes and field peas too high in carbs to include regularly without disrupting ketosis.

Reasons to Limit Field Peas on Keto Diets

There are a few important reasons field peas remain excluded from standard keto and very low carb eating patterns:

• Carb content near 20 net grams per cup.
• High in digestible carbs that significantly impact blood sugar and insulin.
• Moderate glycemic index of 54 (compared to table sugar's 65).
• When eaten frequently, daily carbs add up quickly.

For best results sticking to under 50 grams of net carbs daily, most standard keto menus exclude field peas and other legumes like lentils and beans.

Low-Carb Alternatives to Field Peas

Luckily many delicious vegetables make great replacements for field peas on keto, providing nutrition without going over your carb limits. Some handy swaps include:

Cruciferous Vegetables

This family includes keto all-stars like broccoli, cauliflower, Brussels sprouts, kale, and cabbage. They contain just 3-8 grams net carbs per cooked cup.

• Broccoli - Chopped florets roast nicely. Makes a great side or salad topper.
• Cauliflower - Use riced or mashed in place of peas in dishes.
• Brussels sprouts - Try roasted sprouts for a hot side dish.

Above Ground Veggies

These grow above soil so remain lower in starchy carbs than underground tubers and roots at 4-9 grams net carbs per cooked cup:

• Asparagus - Delicious roasted, grilled or steamed.
• Green beans - Sauté in butter or bake into casseroles.
• Zucchini / summer squash - Spiralize into low-carb noodles.

Leafy Greens

Ranging just 1-5 grams net carbs per cooked cup, leafy greens like:

• Spinach
• Kale
• Lettuces like romaine and arugula

Add bulk and nutrition to meals without adding many digestible carbs.

Fresh Herbs

Brighten up any dish by garnishing with fresh low-carb herbs like:

• Parsley
• Cilantro
• Basil
• Dill
• Chives
• Thyme

Incorporating Field Peas into Low-Carb Eating Patterns

Are you willing to experiment outside standard keto guidelines? Some low-carbers enjoy field peas and other legumes in careful moderation by:

• Consuming smaller 1/2 cup servings a few times per week.
• Balancing them out with very low carb foods the rest of the day.
• Working them into cyclical keto plans with higher carb refeed periods.

Monitoring blood ketones and glucose levels helps determine if limited portions of field peas align with your metabolic health goals.

Tips for Reducing Field Peas' Carb Impact

If including field peas, these preparation tips can further cut any blood sugar impact:

• Enjoy them less ripe and still slightly firm.
• Cook them together with protein, healthy fats and fiber.
• Slow down eating with mindful chewing.
• Have a tablespoon of vinegar to slow their carb absorption.

The Bottom Line

At 20 grams of digestible carbs per cooked cup, field peas remain quite high in carbohydrates for standard ketogenic eating patterns limiting daily net carbs to 20-50 grams.

But peas can likely fit into higher carb plans, in careful moderation for some still looking to control carbs. Just balance intake with very low carb foods the rest of the day.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.