black-eyed peas are a nutritional powerhouse with benefits for weight management, heart health, and digestive wellness. Adding these nutrient-rich legumes to your diet can boost your health and vitality. Enjoy the delicious and wholesome goodness of black-eyed peas in various dishes for a healthier lifestyle.

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Black-Eyed Peas (Cowpeas)

Black-eyed peas, also known as cowpeas, are not only delicious but also packed with nutrients. Despite their name, they are a type of bean, not a pea. They are easily recognized by their pale color and distinctive black, brown, or red spot resembling an eye. These legumes are enjoyed in many cuisines worldwide, from Southern cooking to Indian dishes.

Nutritional Benefits of Black-Eyed Peas

Black-eyed peas are full of essential nutrients that promote good health. One cup of cooked black-eyed peas provides:

  • Calories: 194
  • Protein: 13 grams
  • Fat: 0.9 grams
  • Carbohydrates: 35 grams
  • Fiber: 11 grams
  • Folate: 88% of the Daily Value (DV)
  • Copper: 50% of the DV
  • Thiamine: 28% of the DV
  • Iron: 23% of the DV
  • Phosphorus: 21% of the DV
  • Magnesium: 21% of the DV
  • Zinc: 20% of the DV
  • Potassium: 10% of the DV
  • Vitamin B6: 10% of the DV
  • Selenium: 8% of the DV
  • Riboflavin: 7% of the DV

They also contain polyphenols, powerful antioxidants that protect against diseases by reducing oxidative stress.

Health Benefits

Black-eyed peas offer several health benefits:

1. Weight Management: The protein and soluble fiber in black-eyed peas help you feel full, which can reduce appetite and support weight loss. Regularly eating beans, including black-eyed peas, is linked to lower body fat and a reduced risk of obesity.

2. Digestive Health: The soluble fiber in black-eyed peas promotes regular bowel movements and acts as a prebiotic, feeding the good bacteria in your gut. This supports digestive health and can reduce inflammation.

3. Heart Health: Adding black-eyed peas to your diet can help lower total and LDL (bad) cholesterol levels and reduce inflammation, which can lower the risk of heart disease.

How to Eat Black-Eyed Peas

Black-eyed peas are versatile and can be used in many dishes, such as traditional Southern meals, soups, stews, and salads. To cook dried black-eyed peas, soak them in hot water for at least 1-2 hours to speed up the cooking process and make them easier to digest.

Precautions and Conclusion

While black-eyed peas are very nutritious, some people might experience digestive discomfort due to their high fiber content. Soaking and cooking them can help reduce this issue and improve nutrient absorption. Black-eyed peas also contain antinutrients like phytic acid, which can affect mineral absorption, but soaking and cooking can reduce these compounds.

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