1 Cup Pigeon Pea, Boiled W/Salt (Red Gram) contains around 203 calories. Pigeon pea or Red gram is a drought-resistant crop that is grown in tropical and subtropical regions of Africa, South Asia, and Latin America. Despite its small size, pigeon peas pack a nutritional punch that can benefit your health.
Pigeon peas are an excellent source of protein and fiber, low in fat and calories, and rich in essential vitamins and minerals. This nutritious legume is widely used in traditional cuisines and is a staple food in many parts of the world.
In this article, we'll explore the nutritional benefits of pigeon peas and how they can support your overall health and well-being.
Pigeon Pea: The Nutritional Powerhouse
Pigeon peas, also known as Arhar dal in India, are a rich source of nutrients that are essential for maintaining good health. One cup of boiled pigeon peas contains around 22 grams of protein, 11 grams of fiber, and 45 grams of carbohydrates. It also contains essential vitamins and minerals, such as iron, potassium, magnesium, and folate. In fact, pigeon peas are one of the best plant-based sources of protein, making it an excellent food choice for vegetarians and vegans. Its high fiber content also helps to promote healthy digestion and prevents constipation. Moreover, pigeon pea is an excellent source of complex carbohydrates, which makes it an ideal food for staying energized throughout the day.
Pigeon Pea Benefits for Health
Pigeon peas have been used for centuries in traditional medicine as it offers numerous health benefits. Some of these benefits include lower blood sugar levels, improved digestion, and healthy heart functions. Moreover, pigeon peas contain compounds such as polyphenols and flavonoids that act as antioxidants and protect the body against harmful free radicals. Research has also found that consuming pigeon peas can help to improve cognitive function and reduce the risk of chronic diseases such as type-2 diabetes, hypertension, and certain types of cancer.
Excellent Source of Protein and Fiber
Pigeon peas are an excellent source of high-quality plant-based protein that helps to build and repair muscles. The protein in pigeon peas is also easy to digest and contains all the essential amino acids that the body needs. Pigeon peas are also rich in fiber, which is necessary for maintaining a healthy digestive system. Fiber helps to prevent constipation, reduces the risk of colon cancer, and helps to regulate blood sugar levels. Moreover, pigeon peas are low in fat and calories, which makes it an excellent food choice for those looking to lose weight or maintain a healthy weight.
Pigeon Pea: A Low Glycemic Index Food
Pigeon peas have a low glycemic index (GI) value, which means they do not cause a rapid spike in blood sugar levels. This makes it an ideal food choice for people with diabetes or those at risk of developing diabetes. The fiber and protein content in pigeon peas also helps to slow down the absorption of sugar into the bloodstream, keeping blood sugar levels stable. Consuming low GI foods like pigeon peas can also help to reduce the risk of heart disease and obesity.
Pigeon Pea: Low in Fat and Calories
Pigeon peas are naturally low in fat and calories, making it an excellent food choice for maintaining a healthy weight. One cup of boiled pigeon peas contains just 1.1 grams of fat and around 200 calories. Moreover, pigeon peas are cholesterol-free, which means they can help to lower blood cholesterol levels and reduce the risk of heart disease. Consuming low-fat and low-calorie foods like pigeon peas can also help to improve overall health and reduce the risk of chronic diseases.
Pigeon Pea: Rich in Vitamins and Minerals
Pigeon peas are rich in essential vitamins and minerals that are necessary for maintaining good health. One cup of boiled pigeon peas contains around 45% of the daily recommended intake of folate, which is important for pregnant women to prevent birth defects. Pigeon peas are also a good source of iron, which is essential for the production of red blood cells and to prevent anemia. Additionally, pigeon peas contain potassium, magnesium, and calcium, which are necessary for maintaining healthy bones, muscles, and nerve function. Consuming foods like pigeon peas that are rich in essential vitamins and minerals can help to support overall health and wellbeing.
Pigeon Pea: Great for Digestion
The high fiber content in pigeon peas helps to promote healthy digestion and prevents constipation. Pigeon peas are also rich in resistant starch, which is a type of fiber that helps to feed friendly gut bacteria. Consuming foods that are rich in fiber and resistant starch like pigeon peas can help to reduce the risk of digestive disorders such as irritable bowel syndrome (IBS), constipation, and colon cancer. Moreover, pigeon peas contain compounds that act as natural laxatives, which helps to prevent constipation and promote regular bowel movements.
Pigeon Pea: Beneficial for Heart Health
Pigeon peas are an excellent food choice for those looking to promote heart health. The low fat and cholesterol content in pigeon peas helps to reduce the risk of heart disease. Moreover, the fiber content in pigeon peas helps to lower blood cholesterol levels and reduce the risk of heart disease. Pigeon peas also contain essential vitamins and minerals such as magnesium and potassium, which help to regulate blood pressure and promote healthy heart function.
Pigeon Pea: Supports Energy Production
Consuming pigeon peas can help to support energy production as it is a rich source of complex carbohydrates. Carbohydrates are the primary fuel source for the body and provide energy for daily activities. Moreover, the protein content in pigeon peas helps to repair and build muscles that can increase overall energy levels. Eating foods like pigeon peas that are high in complex carbohydrates and protein can help to stave off fatigue and support overall energy production.
Pigeon peas are a low-fat, low-calorie food that is high in protein and fiber. Consuming foods that are high in protein and fiber can help to promote satiety and reduce overall calorie intake. Moreover, the low glycemic index value of pigeon peas helps to regulate blood sugar levels and prevent cravings for sugary or high-calorie foods. Eating pigeon peas as part of a healthy and balanced diet can help to support weight management and promote overall health and wellbeing.
Pigeon peas are an excellent source of protein and fiber, low in fat and calories, and rich in essential vitamins and minerals.
5 Frequently Asked Questions About Boiled Pigeon Peas
1. What are pigeon peas?
Pigeon peas, also known as red grams, are a type of legume that is commonly used in Southeast Asian, Caribbean, and African cuisine. They are a good source of protein, carbohydrates, and fiber.
2. How do you boil pigeon peas?
To boil pigeon peas, rinse them under cool water and place them in a pot with enough water to cover them. Add salt to taste and bring the water to a boil. Reduce the heat to low and let the peas simmer, covered, for 35-45 minutes or until they are tender.
3. What are some ways to use boiled pigeon peas?
Boiled pigeon peas can be used in a variety of recipes, including stews, rice dishes, and salads. They can also be mashed and formed into patties for vegetarian burgers.
4. What are the nutritional benefits of boiled pigeon peas?
Boiled pigeon peas are high in protein, iron, and fiber. They are also low in fat and contain no cholesterol. One cup of boiled pigeon peas contains approximately 203 calories.
5. Are there any potential downsides to eating boiled pigeon peas?
Some people may experience bloating or digestive discomfort after eating pigeon peas. Additionally, if you have a history of kidney stones, you may want to limit your intake of pigeon peas as they are high in oxalates.