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What is Black-Eyed Beans?
Black-eyed peas/beans, also known as cowpeas, are a type of legume widely grown for their edible beans. They are a great source of protein, fibre, and essential nutrients such as folate, iron and potassium. To prepare black-eyed peas, begin by sorting through them to remove any debris or damaged peas. Then, rinse them thoroughly before cooking. To cook black-eyed peas, you can boil them in either water or broth until they are tender, which usually takes around 30-45 minutes. You can use them in various dishes such as soups, stews, salads, and side dishes. By incorporating black-eyed peas into your regular meals, you can enjoy their nutritional benefits.
Nutritional Profile of Black-Eyed Beans
This legume is a great source of complex carbs, fibre, and essential vitamins and minerals. One cup of cooked black-eyed peas (165g) contains: (source: myfooddata.com)
- 160 calories
- 0.6 g fat
- 33.5 g carbs
- 5.2 g protein
- 8.3 g fiber
- 5.3 g of sugar
- 10% of the daily value (DV) for iron
- 16% of the DV for calcium
- 15% of the DV for potassium
- 20% of the DV for magnesium
- 24% of the DV for copper
- 15% of the DV for zinc
- 52% of the DV for folate
- 44% of the DV for vitamin A
- 37% of the DV for vitamin K
- 41% of the DV for manganese
Health Benefits of Black-eyed Beans
Black-eyed peas are not only a great source of essential nutrients, but they also offer specific health benefits that can help improve overall well-being. The Health Benefits Include;
Helping Digestion
Black-eyed peas are a type of legume that are packed with essential nutrients and offer numerous health benefits, particularly for digestive health. One of the primary advantages of consuming black-eyed peas is their high fibre content, which can significantly aid in improving digestion. Fibre is an indigestible carbohydrate that moves through the digestive system, promoting regular bowel movements. This can be particularly helpful for those who experience occasional constipation, as it can help to soften stools and make them easier to pass.
Research has shown that a higher dietary fibre intake can help people with constipation have more frequent bowel movements. A 2012 meta-analysis found that people who consumed more dietary fibre experienced a significant improvement in stool frequency and consistency. Black-eyed peas are a rich source of dietary fibre, with just one cup providing 11 grams of fibre, which is almost half of the recommended daily intake.
In addition to their high fibre content, black-eyed peas also contain prebiotic fibre, which is a type of fibre that feeds the beneficial bacteria in the digestive tract. This can help to promote a healthy gut microbiome and may have additional benefits for overall digestive health.
While black-eyed peas are generally considered safe and healthy for most people, it’s worth noting that for some people with digestive conditions, such as irritable bowel syndrome (IBS), the high amount of fibre in black-eyed peas may be problematic. If you have a digestive condition or are unsure whether black-eyed peas are right for you, it’s always best to consult with a healthcare professional before making any changes to your diet.
Helps to lower blood pressure and inflammation.
In a 2018 review, it was reported that cowpeas, a close relative of black-eyed peas, may help reduce the risk of diabetes, and inflammation levels, and stabilize or lower blood pressure. Although some studies have shown that cowpeas are effective in reducing these conditions or the risk of developing them, the authors of the review suggest that further high-quality and long-term studies are required to confirm these results.
Helps to maintain a healthy weight.
According to a study conducted in 2015, individuals who consume legumes regularly are less likely to be obese than those who do not. Legumes, which include black-eyed peas, are an excellent source of complex carbohydrates that are digested at a slower pace than simple carbohydrates. As a result, consuming black-eyed peas can make individuals feel fuller for a longer period, which may aid in achieving a moderate weight. Additionally, black-eyed peas contain essential nutrients, such as vitamins, minerals, and fiber, which are beneficial for maintaining a healthy diet.
Helps to lower cholesterol
Incorporating legumes into your regular diet can have multiple health benefits, according to scientific evidence. One of these benefits is the ability to lower LDL or “bad” cholesterol levels, thereby reducing the risk of heart disease. This is supported by studies that have shown a correlation between legume consumption and improved cholesterol levels.
Moreover, a comprehensive review from 2017 suggests that a diet that is high in fibre can also lower the risk of coronary heart disease. This is because a high-fiber diet can help regulate blood pressure and reduce inflammation, both of which are risk factors for heart disease.
If you’re looking to add more legumes to your diet, black-eyed peas are a great option. They’re versatile ingredients that can be used in a variety of dishes, and they’re also a staple of the Mediterranean diet, which is known for its heart-healthy benefits. In fact, incorporating black-eyed peas into a Mediterranean diet can help lower LDL cholesterol levels, and therefore reduce your risk of heart disease.
Improving eye and skin health
Black-eyed peas are a legume that is a rich source of beta carotene, a type of antioxidant converted into vitamin A by our body. Consuming black-eyed peas can provide an impressive amount of vitamin A, with just one serving meeting about 25% of an adult’s daily recommended intake. Vitamin A is a crucial nutrient that helps maintain healthy eyes, skin, and mucous membranes around the eyes and nose. It also supports the immune system and plays a role in bone health. Adequate intake of vitamin A is essential for optimal health, and black-eyed peas are an excellent dietary source of this vital nutrient.
What happens when you consume beans all the time?
Frequent consumption of beans can be quite beneficial for one’s health, as they are a rich source of fibre, protein, and various minerals. However, one of the downsides of eating beans regularly is that it can cause a build-up of intestinal gas, which can lead to bloating, discomfort, and even embarrassment in social situations.
To avoid this, there are a few things that people can do. First and foremost, it is best to introduce high-fiber foods gradually into the diet, particularly if a person is not used to eating them. This helps the digestive system adjust to the increased fibre intake and can reduce the risk of gas and bloating.
Another effective tactic is to soak the dried beans before cooking them, as this makes them easier to digest. Soaking also helps to reduce the levels of certain compounds, such as phytic acid, that can interfere with the absorption of minerals in the body.
People who experience gas and bloating after eating beans can also try taking digestive enzymes before or during meals that contain a lot of fibre. These enzymes help to break down complex carbohydrates in the food, making it easier for the body to absorb the nutrients and reducing the risk of gas and bloating.
There are also many over-the-counter remedies for bloating, indigestion, and gas that people can try. However, it is important to consult a doctor before taking any new supplements, such as digestive enzymes, as they may not be suitable for everyone. People who have a history of digestive problems or who are taking medication should also talk to their doctor before making any changes to their diet or supplement regimen.
How to prepare Black-eyed Beans or Peas.
To prepare black-eyed peas, begin by sorting through them to remove any debris or damaged peas. Then, rinse them thoroughly before cooking. To cook black-eyed peas, you can boil them in either water or broth until they are tender, which usually takes around 30-45 minutes. You can use them in various dishes such as soups, stews, salads, and side dishes. By incorporating black-eyed peas into your regular meals, you can enjoy their nutritional benefits.
People with canned black-eyed peas can cook it straight from the can.
Different ways to add Black-eyed Beans to Diet.
- Ewa Agoyin: Ewa Agoyin is a mouth-watering and widely-loved Nigerian street food that tantalizes the senses with its bold and rich flavours. This scrumptious dish is prepared by mashing cooked beans until they reach a silky-smooth consistency and then topping them with a spicy and flavourful palm oil sauce.
- Sweet Potato: Black-eyed beans and sweet potato are a nutritious and delicious combination. Together, they create a satisfying and wholesome meal that can be enjoyed in various dishes such as soups, stews, salads, or even as a side dish.
- Vegetables: When combined with vegetables such as bell peppers, onions, and tomatoes, they create a nutritious and flavorful dish. This combination provides a good source of vitamins, minerals, and antioxidants, making it a healthy choice for a balanced diet.
- Yam: Black-eyed beans and yam are a popular food combination in many West African countries’ homes. Black-eyed beans are a good source of protein, fiber, and various vitamins and minerals, while yam is rich in carbohydrates, fiber, and antioxidants. When cooked together, they create a hearty and nutritious meal that is enjoyed by many people in the region.
- Rice: Black-eyed beans and rice is a classic dish that combines the nutty flavour of black-eyed beans with the fluffy texture of rice. This dish is not only delicious but also nutritious, as black-eyed beans are a good source of protein, fiber, and various vitamins and minerals. When cooked together, the beans and rice create a hearty and satisfying meal that can be enjoyed on its own or as a side dish. Whether served plain or seasoned with herbs and spices, black-eyed beans and rice is a versatile dish that can be adapted to suit different tastes and preferences.
- Hummus: Add mashed black-eyed peas to hummus. Blend or replace chickpeas.
- Burritos: Black-eyed peas can be a great addition to burritos and wraps. To do this, mash the warm beans and spread them on the wrap, then add your desired fillings on top. You can also include black-eyed peas in your breakfast wrap by adding eggs and vegetables. This is a healthy and protein-rich way to start your day. Furthermore, black-eyed peas can add flavour and texture to your salads. You can simply add them to your salad along with your preferred dressing such as olive oil, mustard, vinegar, fresh lemon juice, or garlic.
- Burgers: Burgers can be made healthier by replacing meat with smashed black-eyed peas or by mixing meat with black-eyed peas to reduce saturated fat. Black-eyed peas can also be added to bean Sloppy Joes, vegetarian chilli, or tacos.
- Curry and Stew: To make a delicious curry or stew, pair black-eyed peas with warm spices such as cinnamon, turmeric, or cumin, and sautéed aromatics such as onions, garlic, or ginger. This combination serves as a great base for the dish.
- Pilaf: Black-eyed peas are a staple in many traditional African American dishes, such as Hoppin’ John, a rice pilaf made with black-eyed peas and smoked and salted pork.
Black-eyed peas offer numerous health benefits including aiding in weight management, providing adequate fiber, and contributing to a well-balanced diet. In addition, black-eyed peas are a versatile ingredient that can be used in a variety of main dishes and side dishes.
Source: Medical News Today
