Black-eyed peas are beans that are rich in nutrients, including vitamin A, folate, manganese, and fiber. These nutrients may help lower blood pressure, support digestion, maintain skin health, and more.
There are many health benefits to eating black-eyed peas. This article will talk about what they are, how to cook them, and how to use them in recipes.
Black-eyed peas are a type of legume. They are actually a bean, not a pea. They are related to cowpeas, or goat peas. Historically, they originate in West Africa, but they grow in warm regions around the globe.
Black-eyed peas get their name from their appearance. They are cream-colored and have a black spot in the middle that looks like an eye. This shows where they used to be attached to pods. As with other types of beans, people can purchase them canned or dried.
This legume is a good source of complex carbohydrates, fiber, and many essential vitamins and minerals. 1 cup of cooked black-eyed peas, or 165 grams (g), contains:
In addition to being a source of important nutrients, black-eyed peas may also have some specific health benefits. They include:
Some people find that the fiber in black-eyed peas helps their digestion. Fiber can also help keep your bowel movements regular.
This may be particularly helpful for those who experience occasional constipation. A 2012 meta-analysis found that people who are constipated can have more frequent bowel movements if they eat more fiber.
But it’s important to note that the high fiber content of black-eyed peas may be too much for some people with digestive problems.
Black eyed beans also known as cowpeas or black eyed peas are a highly nutritious type of bean that is loaded with fiber, protein, vitamins and minerals. Often featured in Southern cooking, these flavorful legumes have long been considered a nutritional powerhouse. But are black eyed beans good for you? Let’s take a closer look at the many health benefits these little beans have to offer.
An Overview of Black Eyed Beans
Black eyed beans get their name from their distinctive black “eye” on their curved, kidney-shaped form. They come in a variety of colors like cream, brown, reddish-brown and even speckled, but the black eye is their signature look.
These tasty legumes originated in Africa and have been cultivated there and throughout Asia for thousands of years They were later brought to the Americas during the Atlantic slave trade and became a staple food in traditional Southern US, cuisine,
Today, black eyed beans are grown and consumed all over the world. They are available fresh, dried or canned. When dried, they need to be soaked before cooking to rehydrate them. Canned varieties make a quick and convenient addition to meals and recipes.
No matter how they are prepared, black eyed beans deliver an impressive nutritional package. Here are some of the top nutrients found in 1 cup of cooked black eyed peas:
- Protein: 13g
- Fiber: 11g
- Folate: 89% DV
- Iron: 24% DV
- Potassium: 10% DV
- Manganese: 35% DV
- Vitamin A: 3% DV
In addition to these key nutrients, black eyed beans are also a source of thiamine, riboflavin, niacin, vitamin B6, calcium, magnesium, phosphorus, zinc, copper and selenium.
But the benefits of these versatile beans go far beyond their stellar nutritional profile…
7 Evidence-Based Health Benefits of Black Eyed Beans
Many studies have confirmed that incorporating black eyed beans into your diet on a regular basis offers some significant health advantages. Here are 7 science-backed ways these legumes can improve your health.
1. Help Control Blood Sugar
For people with diabetes or prediabetes, controlling blood sugar levels is crucial. Black eyed beans have a low glycemic index, meaning they do not cause dramatic spikes and crashes in blood glucose.
Multiple studies have found the glycemic index of black eyed beans to be around 40-50, which is considerably lower than many other foods. Their high fiber and protein content helps slow the digestion and absorption of carbohydrates. This provides a steady release of energy without sharp rises in blood sugar.
2. Support Heart Health
Heart disease is the leading cause of death worldwide. Luckily, black eyed beans contain nutrients and components that help reduce several risk factors for heart disease.
The fiber, potassium, folate and vitamin B6 in black eyed beans all support a healthy cardiovascular system. Additionally, studies show compounds in these legumes lower LDL cholesterol and blood pressure, two of the major risk factors for heart attacks and strokes.
3. Aid Weight Loss
If you are looking to lose weight, black eyed beans can lend a helping hand. Their impressive protein and fiber content help increase feelings of fullness and satisfaction after eating. This leads to reduced food intake and decreased calorie consumption over time.
Research also suggests the resistant starch in black eyed beans may support weight loss by promoting fat burning and improving metabolic health. Their low energy density and high nutrient density further encourage healthy weight management.
4. Improve Digestive Health
The high fiber content of black eyed beans makes them particularly beneficial for digestion. Soluble fiber helps feed the good bacteria in your gut microbiome. The resistant starch and oligosaccharides act as prebiotics to stimulate the growth of these healthy bacteria.
Getting adequate fiber also promotes regularity, prevents constipation and improves the health of the digestive tract. However, for some people eating black eyed beans can initially cause more gas and bloating until their body adjusts to the increased fiber intake.
5. Build Strong Bones
Black eyed beans are a useful plant-based source of calcium, providing around 3% of the recommended daily amount per serving. They also contain phosphorus and magnesium, minerals that work synergistically with calcium to build and maintain strong bones.
Additionally, the potassium in these legumes reduces calcium loss, further supporting bone density especially as you age. The protein they supply is also important for healthy bones.
6. Detoxify the Body
The antioxidants, fiber and phytochemicals in black eyed beans offer detoxification benefits and help eliminate waste and toxins from the body more efficiently.
Specific antioxidants like flavonoids bind to toxins and promote their excretion through bile and stool. The abundant fiber also helps sweep waste products out of the digestive tract. These detoxifying effects can boost energy and vitality.
7. Provide Plant-Based Protein
Black eyed beans are one of the best plant-based sources of protein, providing about 13 grams per cup cooked. This makes them a smart choice for vegetarians, vegans or anyone looking to incorporate more meatless meals into their routine.
The protein in beans like these is considered high quality and contains all the essential amino acids needed to support muscle growth and function. Plus their fiber and mineral content further enhance the benefits of their protein.
Easy Ways to Add More Black Eyed Beans to Your Diet
Now that you know about the many impressive benefits these legumes provide, it’s time to start enjoying them more often! Here are some easy ways to work more black eyed beans into your daily diet:
- Make black eyed pea chili or soup
- Toss them into salads, grain bowls and Buddha bowls
- Purée them into dips and spreads like hummus
- Add them to rice, quinoa, farro or couscous side dishes
- Mix them into veggie patties or bean burgers
- Make black eyed pea curry or stew
- Use them in tacos, burritos, enchiladas and other Mexican dishes
- Enjoy classic Southern recipes like Hoppin’ John with rice
Canned black eyed beans make whipping up any of these quick and convenient. But dried beans can be soaked overnight and cooked in batches to have on hand whenever inspiration to use them strikes.
Potential Drawbacks of Black Eyed Beans
Black eyed beans are safe to consume for most people and provide valuable nutrition. But there are a couple things to keep in mind:
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They contain antinutrients like phytic acid that may somewhat reduce mineral absorption. However, proper preparation methods like soaking, sprouting and cooking can reduce antinutrients.
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Some people experience increased gas and bloating after eating black eyed beans or other legumes. Introducing them gradually and eating smaller portions can help minimize digestive discomfort.
Overall though, the substantial benefits black eyed beans offer far outweigh these minor drawbacks. Don’t let these potential issues stop you from taking advantage of the many perks these nutrient-packed legumes provide!
The Bottom Line
Black eyed peas are highly nutritious and associated with many impressive health benefits. In particular, they may help support weight loss, improve heart health, and promote digestive health. They’re also versatile, delicious, and easy to incorporate into a number of recipes as part of a healthy diet.
So are black eyed beans good for you? Most definitely! Both research and traditional wisdom strongly support the value these little legumes can add to your nutritional routine. Their stellar combination of plant-based protein, fiber, vitamins and minerals makes them one of the healthiest food choices around.
May help with maintaining a healthy weight
A study from 2015 found that regular eaters of legumes were less likely to be overweight than those who didn’t.
Black-eyed peas are a rich source of complex carbohydrates, which take longer to digest than simple carbohydrates. So, people who eat them might feel fuller for longer, which could help them keep their weight in check.
May lower blood pressure and inflammation
A 2018 review found that the cowpea, which is related to the black-eyed pea, may lower the risk of diabetes, lower inflammation, and keep or lower blood pressure.
However, the authors say that even though some studies did show that cowpeas lowered these conditions or the chance of getting them, the results need to be confirmed by high-quality, long-term studies.
Black-Eyed Peas: Nutrition facts & Health benefits!
FAQ
What are the benefits of black-eyed beans?
Is black eyed beans high in sugar?
Which is healthier navy beans or black-eyed peas?
Is it healthy to eat black beans everyday?
Are black eyed beans healthy?
When it comes to nutrition, you really can’t go wrong with beans, including the super nutrient-rich, black-eyed beans. These savory legumes are an excellent source of complex carbs, fiber and many essential vitamins and minerals. A 1/2 cup of canned black-eyed peas, according to the USDA, contains: Calories: 80 Protein: 2.6 g Fat: 0.3 g
Are black-eyed peas good for your immune system?
Black-eyed peas are fiber and protein rich legumes that are nutritious and health promoting. When consumed regularly, legumes have been associated with lower risk of several chronic diseases, including colon cancer. This may in part be related to improved gut bacteria and a reduction in inflammatory markers. The fiber, as well as some of the protein components in black-eyed peas, can help to improve or maintain the body’s healthy intestinal bacteria, which are important for normal immune function. While all nutrients are important, a chronic deficiency in any one nutrient can affect optimal immune function. Nutrient dense foods like black-eyed peas and other legumes are an important part of a healthy diet and a healthy immune system.
How many calories are in a cup of Black Eyed Beans?
A cup of these beans provides about 13 g of protein. Black-eyed beans are not high calorie foods. A cup of these provides about 198 Cal or 828 kJ of energy. Black-eyed peas contain good number of B-vitamins. They are excellent sources of folate & good sources of thiamin.
Are black eyed peas beans?
Black-eyed peas, so named for the black splotch in the center of this creamy ivory legume, are not peas but beans. And like all beans, black-eyed peas offer many benefits for your palate and your health. Black-eyed peas are known by many names around the world—cowpeas, goat peas, lubia, akkerboon, and more.