Benefits of black-eyed peas: A diet must-have to manage weight, keep heart healthy, check blood sugar

Health benefits of black-eyed peas: The low glycemic index of black-eyed peas means they are digested and absorbed slowly, leading to gradual increases in blood sugar levels rather than sharp spikes (Image: Canva)

When it comes to legumes, black-eyed peas, also known as lobia, stand out as an underrated gem packed with an array of health benefits. Whether you're whipping up a hearty stew, adding them to salads for extra protein and texture, or incorporating them into veggie burgers or dips, there are endless ways to enjoy them. From promoting heart health to aiding in weight management, these humble beans offer a plethora of reasons to incorporate them into your diet:

Nutritional powerhouse

Black-eyed peas boast an impressive nutritional profile, making them a valuable addition to any diet. Rich in protein, fibre, and essential vitamins and minerals, these legumes offer a wholesome package of nutrients. A one-cup serving of cooked black-eyed peas provides approximately 13 grams of protein, making them an excellent plant-based protein source for vegetarians and vegans alike.

Heart health

One of the standout benefits of black-eyed peas is their ability to promote heart health. These legumes are a good source of potassium and magnesium, both of which play crucial roles in maintaining healthy blood pressure levels. Additionally, their high fibre content can help lower cholesterol levels, reducing the risk of cardiovascular diseases such as heart attacks and strokes.

Weight management

If you're looking to shed some kilos or maintain a healthy weight, black-eyed peas can be your ally. Thanks to their high fibre content and low glycemic index, these legumes can promote satiety and help control appetite, making it easier to manage calorie intake. Including black-eyed peas in your daily diet can contribute to a feeling of fullness, reducing the likelihood of overeating and aiding in weight management efforts.

Blood sugar regulation

For individuals concerned about blood sugar levels, black-eyed peas offer a diabetic-friendly option. Their low glycemic index means they are digested and absorbed slowly, leading to gradual increases in blood sugar levels rather than sharp spikes. This slow release of glucose can help improve blood sugar control and insulin sensitivity, making black-eyed peas a valuable addition to diabetic meal plans.

Digestive health

The fibre content in black-eyed peas is not only beneficial for heart health and weight management but also for digestive health. Fibre aids in promoting regular bowel movements, preventing constipation and promoting overall gut health. By keeping the digestive system running smoothly, black-eyed peas can contribute to improved nutrient absorption and waste elimination.

Antioxidant properties

Black-eyed peas are rich in antioxidants, compounds that help neutralise harmful free radicals in the body. Free radicals are associated with various chronic diseases and the ageing process, so consuming antioxidant-rich foods like black-eyed peas can help protect against oxidative stress and cellular damage. Incorporating these legumes into your diet may contribute to overall health and longevity.