Here is what we can learn about the black-eyed pea nutrition facts. 100 g serving: insights on benefits, risks, and useful cooking methods. ...
Here is what we can learn about the black-eyed pea nutrition facts. 100 g serving: insights on benefits, risks, and useful cooking methods.
Black-eyed peas might be very simple. But this has a lot of nutrition that we can add to our plate
These small cream-colored beans with a black eye in the center are full of protein, fiber, and crucial vitamins. People all over the world are fond of many different foods, from Sri Lankan coconut curries to South American rich food.
If you want to know what 100 grams of black-eyed peas are made of, you are in the best place.
Getting knowledge about nutrition summaries, you can choose healthy dishes. especially when you are looking forward to losing weight by keeping your blood sugar maintained and eating a more balanced diet.
Black-eyed pea nutrition facts: 100 g serving
Here’s information about what you get when you eat 100 grams of cooked black-eyed peas. (boil without salt or fat)
- About 116 kcal
- 3 grams of sugar
- 6 grams of dietary fiber
- It has only 0.5 grams of fat
- Folate (vitamin B9): about 50% of your daily intake
- Iron: around 14% of the iron you should take each day
- About 15% of your daily magnesium needs
- Potassium provides about 8% of your daily requirement.
- Calcium: 4% of your daily calcium needs are met.
Have you thought that 100 grams of black-eyed peas includes more protein than a boiled egg? It also contains less than half a gram of fat.
Why these numbers are so important
Black-eyed peas are ideal when you think about nutrition. They offer us slow-digesting carbs and help to stabilize energy levels.
The high fiber in black-eyed peas makes you full. help digestion and make your cholesterol level lower.
The iron and folate also increase blood health. Because it has low fat and a small calorie count, this food can help you lose weight. If you eat it regularly, it will be the best choice for a heart-friendly diet as well.
In South Asia and in Sri Lanka, the place I am living, people usually make curries with coconut milk. They eat it with rice or sometimes even for breakfast. Black-eyed peas are a cheap, filling, and wholesome food and a great superfood to add to your daily meals.
Searching for the health benefits of black-eyed peas
1. Benefits of plant-based protein
If you eat 100 grams of peas, you will consume 80 grams of protein, which makes it the best option for vegetarians. and vegans. Combining it with rice or grains offers you the right protein and amino acids.
2. High fiber amount
In 100 grams, black-eyed peas usually have 6 grams of fiber. It is something that helps you to avoid constipation, balance your appetite, and support gut health. There are other benefits too. The fiber included in black-eyed peas makes your blood sugar lower and can maintain beneficial cholesterol levels as well.
3. Keep your heart healthy
Black-eyed peas are normally low in fat, but they have a high amount of potassium and magnesium. These minerals keep blood pressure under control, and the soluble fiber helps maintain cholesterol levels.
4. This is particularly important for pregnant women
These delicious peas have a high amount of folate, which is necessary for pregnancy to protect against birth defects and help grow cells.
5. Increase energy levels and fight against fatigue
These peas make a slow release of iron; this helps increase energy in a natural way. Iron is also very important for carrying oxygen in your blood, which helps reduce fatigue.
Danger and restriction
Even black-eyed peas are so healthy. But we must analyze some main points.
If you eat too much, they make you gassy and bloated. This is due to the presence of a natural plant sugar known as oligosaccharides. The best idea is to soak them overnight. Before you start cooking, this will help lower the risk.
Diabetics must be careful about when and how much they eat, even if the carbs are healthy; they can mix them with lean protein or other vegetables.
If you compare them to other beans, undercooked or raw black-eyed peas also include compounds that may reduce nutrient absorption. So keep in mind to cook it well before eating.
Do not depend on peas for the protein your body needs. Mix it well with other foods like fish, rice, and eggs; this will help you to make the necessary balance of amino acids.
Best tips and cooking methods
How can we use black-eyed peas daily?
Way of Asian cooking: The Asian pattern is to add peas into fried rice noodles or soup for more protein.
You can also make it as a fresh salad: mix it with cucumber, onion, tomato, and lemon juice and eat it as a fresh evening salad.
Option for breakfast: some Asians mix peas with porridge for filling and have the best protein start for the rest of the day.
Short snack: roasted cooked peas and chili powder with a little bit of salt are the best crispy, healthy snack for the middle of the day.
My personal cooking method (cutty style for lunch)
Serve for four people.
- 250 g of black-eyed peas
- Two cups of water
- 2/1 tsp of turmeric powder
- One fresh green chili
- 2/1 tsp of curry powder
- One onion
- 4 garlic cloves
- 2/1 tsp of fresh mustard
- Two cups of coconut milk
- 6 tbsp of olive oil
- Salt, to taste.
Add curry powder and turmeric powder to the pan and pour 2 cups of water in. Put the peas in the pan and cook them until they are soft (you must soak them overnight). Add a little bit of salt.
After cooking well, pour in coconut milk and leave it for 15 minutes.
Then take another pan; when it gets hot, put in olive oil and add the rest of the chopped onion. Add one chopped green chile, curry leaves, fresh mustard, and mashed garlic to the pan. Leave it until it gets brown (around 10 minutes). Pour the peas into it and cook it for about another 7 minutes.
You can serve it with rice or brown bread
personal tricks
I always soak them at night and cook them the next day for a few meals. This is helpful for digestion and saves my time as well.
Connection with different food
How to get the right picture:
The difference between white rice and black-eyed peas is that peas have more than two times the protein, and they have over ten times the fiber, but they still have low calories.
Moreover, chickpeas also have fewer calories and fat, but again, they offer you a lot of protein and enough fiber.
What about the lentils? Both peas and lentils have the same amount of protein and calories, but lentils have a bit more fiber.
What is the outcome?
If you are trying to lose weight or think about your heart health, black peas are the best of the rest of the legumes you can eat.
FAQs
Are black-eyed peas the best option for weight loss?
Yes, they are usually lower in calories and high in fiber. This makes you feel full all day. However, if you focus on nutrients, remember not to use too much oil or coconut milk.
Is it a cause for raised blood sugar levels?
Usually they have a low to medium glycemic index. That means blood sugar can go up, but slowly, so when you eat them with other vegetables, it will be a good option to maintain your sugar level.
What happens if I eat peas every day?
If you eat them every day, you must mix them with another source of protein. And don't depend so much on beans.
Are canned peas healthy?
Yes, but I recommend fresh-cooked peas; they are much healthier than canned beans. Please review the label regarding salt prior to using it. You can rinse it with normal water to reduce sodium.
Final note
Black-eyed peas are small in size but rich in protein; only 100 g of peas offer you vitamins, fiber, protein, and minerals. Additionally, a small amount of fat is beneficial for individuals attempting to lose weight while managing their blood sugar levels.
From Asian soups or curries to rich American foods, the peas bring perfect flavor. Nutrition and culture mixed in one bowl. When you go out, bring them; they're tasty and good for your health.
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