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Are Gandules Peas Keto-Friendly?

Gandules Peas on a kitchen counter

Are Gandules Peas Keto-Friendly? This is a question that many on a ketogenic diet find themselves asking.

And with the increasing popularity of this high-fat, low-carb diet, it's essential to know which foods fall within these requirements.

When it comes to Gandules Peas, the answer is not so straightforward.

In this comprehensive exploration, we delve into the nutritional content of Gandules Peas, their compatibility with the ketogenic diet, and offer practical tips for keeping your keto lifestyle on track.

While Gandules Peas are nutritionally dense, their high carbohydrate content means they might not be the best fit for those strictly following a ketogenic diet.

Let's delve in further!


  • Gandules Peas are not keto-friendly due to their high carbohydrate content.
  • Despite being nutritionally dense, Gandules Peas' carb content can disrupt ketosis in a ketogenic diet.
  • There are several low-carb, keto-compatible alternatives to Gandules Peas like zucchini, cauliflower, green beans, and broccoli.

Are Gandules Peas Keto-Friendly?

Are Gandules Peas Keto-Friendly?

So, let's get straight to our main question, "Are Gandules Peas keto-friendly?" As mentioned in our quick introduction, the straightforward answer is no. But let's understand why.

To decide whether a food is acceptable for a keto diet, we usually look at its macro-nutrient composition, focusing primarily on its carbohydrate content. The keto diet emphasizes low carbohydrate and high-fat intake, aiming to shift your metabolism towards burning fats and ketones rather than carbohydrates.

Now, let's look at Gandules Peas. They are packed with a variety of nutrients, making them a nutritious addition to many diets. But when we focus on their carbohydrate content, a different picture emerges. We find that Gandules Peas pack a hefty 47.78g of net carbs per 100g. To put this in perspective, the daily net carbohydrate intake for a typical keto diet is around 20-50g. So, a single serving of Gandules Peas would take you to, or even well beyond, this daily limit.

Can Gandules Peas be Incorporated into a Strict Keto Diet?

Can Gandules Peas be Incorporated into a Strict Keto Diet?

Given the high net carb content of Gandules Peas, you might be wondering if there's a way to incorporate them into a strict keto diet. The answer, unfortunately, still leans towards no. Remember, the key to a ketogenic diet primarily lies in carefully managing your daily carb intake, and with Gandules Peas' significant 47.78g net carbs per 100g, they pose a challenge.

A strict keto diet typically allows for 20-50g of net carbs per day. Consuming Gandules Peas, even in small quantities, could potentially upset this balance, pushing you out of the ketosis state, the very heart of the ketogenic diet. In ketosis, your body is forced to burn fat for fuel instead of carbs. Consuming high-carb foods like Gandules Peas could disturb this process.

So, how can we ensure we're keeping within our net carb limit? It's all about tracking your intake. There are many tools and apps available today that can help you monitor your daily consumption of carbs, proteins, and fats. These tools allow you to input your meals and snacks, automatically calculating your macronutrients so you can see if you're meeting your targets.

Delving into the Carbohydrate Content of Gandules Peas

Delving into the Carbohydrate Content of Gandules Peas

To fully understand why Gandules Peas do not quite fit into the keto diet, we need to delve deeper into their carbohydrate content. As stated earlier, Gandules Peas contain a substantial 47.78g of net carbs per 100g. That's almost the entire daily carb allowance on a strict ketogenic diet in just one serving.

Before we proceed, let's clarify what we mean by 'net carbs'. Net carbs refer to the number of carbohydrates that your body can actually digest and use for energy. It's calculated by subtracting the amount of fiber from the total carbohydrates since fibers are a type of carbohydrate that your body can't digest. Therefore, when we talk about a keto diet, we focus on net carbs, as these are what count towards your daily carb limit.

So, how does this look in real-world servings? Let's say you decide to have a 200g serving of Gandules Peas. In this serving, you'd be consuming a whopping 95.56g of net carbs—almost double the upper limit of a strict keto diet. This one meal alone could potentially shift your body out of the ketosis state, undermining the purpose of your keto diet.

Nutritional Snapshot of Gandules Peas

Gandules Peas, also known as Pigeon peas, are a nutritional powerhouse packed with both macro and micronutrients, as revealed by the data from the US Department of Agriculture's FoodData Central system. In a 100g sample, Gandules Peas provide 343.0kcal of energy, fueling the body with essential calories.

One of the remarkable aspects of Gandules Peas is their high protein content at 21.7g per 100g. Protein is a crucial nutrient for muscle recovery and growth, as well as supporting immune function. The peas also contain a good amount of dietary fiber (15.0g), which aids in digestive health and can help maintain healthy blood sugar levels.

In terms of carbohydrates, Gandules Peas contain 62.78g, with 47.78g being net carbs. While this might be a point of consideration for those on low-carb diets, it's important to note that these are complex carbs, which are digested slowly and provide sustained energy.

Gandules Peas also contain an array of essential minerals. They are high in Potassium (1392.0mg), an essential mineral for regulating blood pressure and supporting heart health. The peas are also an excellent source of Iron (5.23mg), which contributes to the production of red blood cells and prevents anemia.

The peas are also rich in various vitamins, including Folate (456.0ug), which is essential for cell growth and metabolism, and Vitamin A (1.0ug), crucial for eye health and immune function.

Moreover, Gandules Peas offer an impressive list of amino acids including Leucine, Isoleucine, and Valine, all essential for protein synthesis and muscle growth. They also contain a fair amount of fatty acids, including both monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Nutrient NameAmount and Unit per 100g
Net Carbs 47.78g
Carbohydrate, by difference 62.78g
Fiber, total dietary 15.0g
Total fats 1.49g
Protein 21.7g
Sodium, Na 17.0mg
Potassium, K 1392.0mg
Magnesium, Mg 183.0mg
Calcium, Ca 130.0mg
Vitamin A 1.0ug
Vitamin B-6 0.28mg
Copper, Cu 1.06mg
Iron, Fe 5.23mg
Phosphorus, P 367.0mg
Selenium, Se 8.2ug
Zinc, Zn 2.76mg
Manganese, Mn 1.79mg
Thiamin 0.64mg
Riboflavin 0.19mg
Niacin 2.96mg
Pantothenic acid 1.27mg
Folate, total 456.0ug
Calories 343.0kcal
Water 10.59g
Tryptophan 0.21g
Threonine 0.77g
Isoleucine 0.78g
Leucine 1.55g
Lysine 1.52g
Methionine 0.24g
Cystine 0.25g
Phenylalanine 1.86g
Tyrosine 0.54g
Valine 0.94g
Arginine 1.3g
Histidine 0.77g
Alanine 0.97g
Aspartic acid 2.15g
Glutamic acid 5.03g
Glycine 0.8g
Proline 0.96g
Serine 1.03g
Fatty acids, total saturated 0.33g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.81g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Gandules Peas' was not found in FoodData Central, so nutritional data for 'Pigeon peas (red gram), mature seeds, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Gandules Peas on a Keto Diet

Health Implications of Gandules Peas on a Keto Diet

So, what does the high carbohydrate content of Gandules Peas mean for someone on a ketogenic diet? Well, the primary impact lies in the challenge it poses to maintaining ketosis. As we've already established, a ketogenic diet is designed to shift your metabolism towards using fats and ketones for energy instead of carbohydrates. This state of ketosis is achieved by strictly limiting your daily carbohydrate intake, usually to somewhere between 20-50g of net carbs. With Gandules Peas containing 47.78g of net carbs per 100g, you can see how easily they could tip this balance.

But this doesn't mean Gandules Peas are bad for your health. Quite the contrary! Gandules Peas are highly nutritious. They're packed with protein, dietary fiber, and essential vitamins and minerals. These include potassium, which is essential for heart and kidney functions, and vitamin C, which plays a critical role in immune function and skin health. They also contain significant amounts of dietary fiber, which is beneficial for digestive health.

It's important to remember that all these benefits are still present in Gandules Peas, even though they're not suitable for a keto diet. For those not following a ketogenic diet, Gandules Peas can be a fantastic addition to your meals, providing numerous health benefits.

Avoiding Gandules Peas in Your Keto Meal Plan

Avoiding Gandules Peas in Your Keto Meal Plan

If you're committed to your keto journey and want to avoid any potential pitfalls, it's crucial to steer clear of high-carb foods such as Gandules Peas. But how can you practically avoid them in your daily meal planning?

Here are some useful tips:

  1. Read the labels: Always check food labels when grocery shopping. This will allow you to be informed about what's going into your body, especially in terms of carbohydrates. Remember, the goal is to stay within the 20-50g net carb limit.
  2. Plan your meals: Planning your meals in advance can help ensure you don't unintentionally include high-carb foods in your diet. This can also help you stay on track with your nutritional goals.
  3. Educate yourself: Be aware of dishes that commonly include Gandules Peas. They are often used in soups, stews and rice dishes, especially in Latin American and Caribbean cuisine. If you're dining out or ordering in, don't hesitate to ask about the ingredients.
  4. Address cravings: If you find yourself craving Gandules Peas, try to find a low-carb, keto-friendly alternative to satisfy your appetite. There are plenty of low-carb vegetables that can be used in a variety of dishes to keep your meals exciting and delicious.

Keto-Compatible Alternatives for Gandules Peas

Keto-Compatible Alternatives for Gandules Peas

While Gandules Peas may not be a good fit for those strictly following a keto diet, there are numerous other nutritious, low-carb alternatives that you can include in your meal plan.

  1. Zucchini: Zucchini is a versatile vegetable that can serve as a fantastic low-carb alternative. With only 3.11g of net carbs per 100g, it's a stark contrast to the high carb content in Gandules Peas. You can use zucchini in zoodles (zucchini noodles), stews, and salads.
  2. Cauliflower: Another low-carb superstar, cauliflower contains just 2.97g net carbs per 100g. It’s a fantastic substitute for peas in many dishes. You can make cauliflower rice, mashed cauliflower or even use it in a stir-fry.
  3. Green Beans: With just 3.88g of net carbs per 100g, green beans could be another great alternative. They can be used in a variety of dishes, from salads to casseroles.
  4. Broccoli: Broccoli is a nutrient-dense, low-carb option, with only 4.04g net carbs per 100g. It can be used in salads, stir-fries, or as a delicious side dish.

Each of these alternatives provides their own unique set of nutrients, and while they might not match the exact nutritional profile of Gandules Peas, they do offer a balanced blend of vitamins, minerals, and dietary fiber. Incorporating these foods into your keto meal plan can help ensure you're receiving a variety of nutrients, all while keeping your net carb intake low.

Concluding Thoughts on Gandules Peas and Keto

Concluding Thoughts on Gandules Peas and Keto

Navigating the world of food choices on the ketogenic diet can be a challenge, and our exploration of Gandules Peas' place in a keto diet illustrates this well. The high net carbohydrate content of Gandules Peas, at 47.78g per 100g, makes it virtually incompatible with the strict carb limits that define a ketogenic lifestyle.

While Gandules Peas are nutritionally valuable and packed with protein, dietary fiber, and essential vitamins and minerals, their inclusion in a keto diet could disrupt the state of ketosis, the cornerstone of the high-fat, low-carb way of eating.

We've also explored the importance of food tracking in maintaining your carbohydrate intake and suggested several practical tips to dodge the inadvertent inclusion of high-carb foods like Gandules Peas in your diet.

Moreover, we've brought to light some viable, low-carb alternatives including zucchini, cauliflower, green beans, and broccoli. These nutrient-dense options provide versatility in the kitchen and can easily be integrated into your ketogenic meal plan.

As a unique idea to end our discussion, consider creating a visual food diary or a culinary 'swap chart' as a fun and educational way to stay committed to your low-carb goals. This could include pictures of high-carb foods and their keto-friendly counterparts, supporting you in making informed and effective choices on your journey.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

No, due to their high carbohydrate content (47.78g per 100g), Gandules Peas are not considered keto-friendly.

There are several low-carb alternatives to Gandules Peas such as zucchini, cauliflower, green beans, and broccoli. These can be effectively incorporated into many keto recipes.