22 Jan Health Benefits of Black Eyed Peas

Black eyed peas, also known as cowpeas, black-eyed beans, or goat peas, are a bean grown throughout the world. Records show that the bean was brought to the West Indies by enslaved West Africans as early as 1674. Black eyed peas are creamy white with black marks or “eyes” outlining where they were once attached to pods. People typically boil black eyed peas for use in recipes or as standalone side dishes. Black eyed peas are famous for being an important ingredient in “Hoppin’ John,” a popular Southern American dish believed to bring good luck. People have been eating Hoppin’ John on New Year’s Day for decades, though its origins are a subject of debate. Like other beans, black eyed peas are highly nutritious and are a good staple food. Black eyed peas are rich in fiber and protein, which make them an excellent energy source. Black eyed peas contain antioxidants like flavonoids, which help the body fight disease. The fiber in black eyed peas helps the body absorb flavonoids and other helpful nutrients.

Health Benefits

The vitamins and minerals in black eyed peas provide significant health benefits. For instance, vitamin K is necessary for blood clotting, making it important for people taking blood thinners.Here are some other health benefits of black eyed peas:Pregnancy health One half-cup serving of black eyed peas contains 44 percent of the recommended daily intake of folate, a B Vitamin that helps to lower the chance of brain and spinal cord defects in newborn babies.Weight managementDue to their content of protein and soluble fiber, adding black-eyed peas to your diet is a great way to boost weight loss. Protein, in particular, has been shown to reduce levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger. Meanwhile, soluble fiber is a type of fiber that forms a gel-like consistency and moves through your digestive tract slowly to help keep you feeling full between meals. According to one study in 1,475 people, those who ate beans regularly had a 23% lower risk of increased belly fat and a 22% lower risk of obesity, compared with non-consumers. Another review of 21 studies concluded that including pulses, such as black-eyed peas, in your diet could be an effective weight loss strategy and may help reduce body fat percentage.Higher levels of energyOne half-cup serving of black eyed peas contains 40 percent of the recommended daily intake of manganese for men and 52 percent for women. Manganese is an antioxidant that protects the cell structures responsible for producing your body’s energy. The protein in black eyed peas also helps boost your energy levels.

Improved eye health

One half-cup serving of black eyed peas has 13 percent of your recommended daily intake of vitamin A. Vitamin A improves eye health by protecting your corneas, helping your body produce lubrication for your eyes, and aiding in retina function.

Reduced risk of diabetes

The soluble fiber in black eyed peas slows digestion, which helps the body regulate blood sugar levels and reduces the risk of blood sugar spikes. This lowered risk makes black eyed peas a healthy food choice for people with diabetes.

Stronger bones

One half-cup serving of black eyed peas contains 8 percent of the daily recommended intake of calcium, a nutrient that is critical for bone strength.

Ease of digestion

Black-eyed peas are a great source of soluble fiber, which is a key nutrient when it comes to digestive health.In fact, studies show that increasing your intake of soluble fiber can help promote regularity and increase stool frequency in those with constipation.Other research indicates that fiber could help prevent digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers.The soluble fiber found in black-eyed peas and other plants can also act as a prebiotic, stimulating the growth of the beneficial bacteria in your gut to help foster a healthy microbiome.These beneficial bacteria not only support digestive health but also have been shown to reduce inflammation, enhance immune function, and reduce cholesterol levels.

How to Prepare Black Eyed Peas

You can soak and boil black eyed peas the same as you would other dried beans. Hoppin’ John is a popular traditional recipe that contains black eyed peas, rice, smoked pork, and onions.

As with other beans, you can:

• Mix black eyed peas with other beans.
• Add black eyed peas to salads and soups.
• Eat black eyed peas on their own.

You’ll find both dried and canned black eyed peas in many grocery stores. To enjoy this nutritious bean, you can have it:

• Mashed in hummus.
• Mixed into a bean-based fritter.
• Mixed in with chili.
• Creamed.

Nutrients per Serving

A half-cup of black eyed peas (cooked) contains:

• Calories: 99
• Protein: 7 grams
• Fat: 0 grams
• Carbohydrates: 18 grams
• Fiber: 6 grams
• Sugar: 3 grams

Black eyed peas are a rich source of complex carbs, which take longer to digest than simple carbs, provide energy and fiber, and help with weight loss.Black eyed peas are also an excellent source of:

• Calcium
• Iron
• Vitamin A
• Magnesium
• Zinc
• Copper
• Manganese
• Folate
• Vitamin K

PRECAUTIONS

For some people, black-eyed peas may cause stomach pain, gas, and bloating due to their content of raffinose, a type of fiber that can contribute to digestive issues. Soaking and cooking dried beans can reduce the content of raffinose and make them much easier to digest. Tablets and pills that can help prevent gas and reduce symptoms are also widely available at pharmacies and supermarkets. Black-eyed peas also contain antinutrients, such as phytic acid, which bind to minerals like iron, zinc, magnesium, and calcium and prevent their absorption in the body. Fortunately, soaking and cooking black-eyed peas prior to consumption can significantly reduce their phytic acid content and help boost nutrient absorption.

CURATED BY OZZIE SMALL