Peppers are particularly low in carbs and sugars, while they’re particularly high in fiber and vitamin C! They’re ideal for a ketogenic diet, or people with type 2 diabetes.
Are peppers high in carbs?
All pepper varieties are low in carbs.
Sweet peppers contain between 4.6 and 6.3 g of carbs per 100 g. Green sweet peppers have the lowest amounts of carbs. Yellow and red sweet peppers have the most carbs. A large sweet pepper contains up to 12 g of carbs.[1]
Banana peppers are low in carbs as well. They contain 5.3 g of carbs per 100 g. A large banana pepper contains up to 4 g of carbs, while a cup contains no more than 7 g of carbs!
Other pepper varieties are low in carbs as well. For instance, jalapeño peppers contain only 6.5 g of carbs per 100 g, while hot chili peppers contain only 9.5 g of carbs per 100 g.
What’s the sugar content?
Most noteworthy, peppers are particularly low in sugars. They have only 2-5 g of sugars per 100 g. For instance, a large sweet pepper contains no more than 4 g of sugars.
Therefore, peppers are ideal for people with diabetes! They can enjoy them every day.[2]
Peppers have a pretty low Glycemic Index. Not only they won’t spike blood sugar, but also, as they’re packed in fiber, vitamin C, and other beneficial phytochemicals, peppers may help reduce high blood sugar levels in people with type 2 diabetes!
Peppers are mainly fiber!
Furthermore, peppers have a great nutritional value, as they’re particularly high in dietary fiber.
Following a diet high in fiber is vital for good health. It may decrease the risk of developing many diseases, such as diabetes, heart disease, stroke, hypertension, obesity, and many more![3]
Actually, high fiber consumption may reduce fasting blood glucose and HbA1c. A high-fiber diet is beneficial for patients with type 2 diabetes and should be encouraged as a disease management strategy.[4]
We should consume at least 28 g of fiber a day. But, most people who follow the standard American diet fail to meet the recommended daily intakes! Animal products like meat, dairy, and egg contain no fiber whatsoever. Fiber is naturally present only in plant-based foods. So, eating peppers regularly could help boost the daily fiber intake.
Can I eat peppers on Keto?
People who follow a ketogenic diet should typically consume no more than 50 g of carbs a day.[5]
Peppers are ideal for a ketogenic diet. People on keto should consume these non-starchy vegetables regularly in order to get the recommended daily dose of vitamin C, as well as other health-promoting phytochemicals. Vitamin C is naturally present only in plant-based foods.
Strawberries, broccoli, cauliflower, kale, cabbage, spinach, and even tomato are excellent keto-friendly, dietary sources of vitamin C. Even people who don’t follow a ketogenic diet should consume these foods regularly. They’re packed with antioxidants, while they’re low in calories. These vegetables are great for losing weight.
