Are you looking for a nutritious and low-calorie food to add to your diet? One ounce of cooked cowpeas, field peas or blackeye peas, from frozen and with no fat added during cooking, contains only 37 calories. But the benefits of these legumes go beyond calorie count. Keep reading to discover how they can improve your health!
In addition to being a low-calorie food, cowpeas, field peas and blackeye peas are a good source of protein and fiber. One ounce of cooked peas provides around 2.5 grams of protein and 1.5 grams of fiber, which can help you feel full and satisfied while supporting muscle growth and repair.
Peas are also a rich source of essential vitamins and minerals, including iron, magnesium, potassium, and folate. But the benefits of these legumes don't end there; they can help improve digestion, control blood sugar levels, reduce the risk of certain cancers, and much more. Keep reading to learn more about the benefits of adding cowpeas, field peas or blackeye peas to your diet.
Good Source of Protein and Fiber
Cowpeas, field peas and blackeye peas are a great source of plant-based protein and fiber. Protein is essential for building and repairing muscle tissue, while fiber promotes healthy digestion and helps keep you full. According to the USDA, one ounce of cooked cowpeas, field peas or blackeye peas contains around 2.5 grams of protein and 1.5 grams of fiber. Compared to other types of legumes, these peas have higher amounts of essential amino acids, making them a complete protein source for vegetarians and vegans. Adding cowpeas, field peas or blackeye peas to your meals is an easy way to boost your protein and fiber intake. They can be added to soups, stews, salads, and grain dishes for added flavor, texture, and nutrition.
Helps Control Blood Sugar Levels
Peas are a low glycemic index food, meaning they have a slow and steady impact on blood sugar levels. They contain both soluble and insoluble fiber, which can help regulate glucose absorption and prevent spikes in blood sugar levels. In addition, cowpeas, field peas, and blackeye peas are rich in magnesium, a mineral that plays a key role in regulating insulin sensitivity and glucose metabolism. A diet high in magnesium has been shown to reduce the risk of developing type 2 diabetes. If you're looking to manage your blood sugar levels, try incorporating cowpeas, field peas, and blackeye peas into your meals. They can be used as a substitute for starchy grains and can help balance out your carbohydrate intake.
Peas are an excellent source of both soluble and insoluble fiber, which can help improve digestion and prevent constipation. Soluble fiber dissolves in water and forms a gel-like substance that helps slow down the absorption of food in the digestive tract, while insoluble fiber adds bulk to stool and helps promote regularity. In addition, peas contain oligosaccharides, a type of carb that resists digestion and can act as a prebiotic. Prebiotics help stimulate the growth of beneficial bacteria in the gut, which can improve overall gut health and reduce inflammation. If you want to promote digestive health, consider adding cowpeas, field peas, or blackeye peas to your diet. You can add them to soups, stews, salads, or even use them as a base for veggie burgers and fritters.
Supports Heart Health
Peas are a great source of heart-healthy nutrients, including magnesium, potassium, and folate. Magnesium and potassium help lower blood pressure, while folate helps reduce levels of homocysteine, an amino acid that has been linked to an increased risk of heart disease. In addition, peas are low in saturated fat and contain no cholesterol, making them a heart-healthy substitute for animal-based proteins. They are also rich in antioxidants, which can help prevent oxidative stress and inflammation, two factors that contribute to heart disease. If you're looking to improve your heart health, try adding cowpeas, field peas, or blackeye peas to your diet. They can be a great substitute for meat and can help balance out your intake of heart-unhealthy foods.
May Help with Weight Management
Peas are a low-calorie, nutrient-dense food that can help you feel full and satisfied. One ounce of cooked cowpeas, field peas, or blackeye peas contains only 37 calories but provides around 2.5 grams of protein and 1.5 grams of fiber. Research has shown that increasing your intake of protein and fiber can help with weight loss and weight management. Peas are also a low glycemic index food, which means they have less impact on blood sugar levels and can help prevent cravings and overeating. If you're looking to manage your weight, consider adding cowpeas, field peas, or blackeye peas to your diet. They can be used as a substitute for starchy grains or used in recipes to provide added protein, fiber, and flavor.
Boosts Energy
Peas are a good source of complex carbohydrates, which provide a steady and long-lasting source of energy. They also contain iron, a mineral that plays a key role in delivering oxygen to the body's cells and tissues. In addition, peas are a rich source of B vitamins, which are involved in energy metabolism. These vitamins help convert food into energy and can help reduce fatigue and boost mood. If you're looking for a natural way to boost your energy levels, try incorporating cowpeas, field peas, or blackeye peas into your meals. They can be used as a healthy substitute for processed snacks and can provide sustained energy throughout the day.
Improves Cognitive Function
Peas contain a variety of nutrients that are essential for brain health, including choline, folate, and vitamin B6. Choline is a nutrient that helps build and maintain cell membranes and can improve cognitive function, while folate and vitamin B6 have been shown to improve memory and reduce the risk of cognitive decline. In addition, peas are rich in polyphenols, antioxidants that help protect the brain from oxidative stress and inflammation, two factors that contribute to cognitive decline. If you're looking to improve your cognitive function, consider adding cowpeas, field peas, or blackeye peas to your diet. They can be used in a variety of recipes and can provide a nutrient-dense and brain-boosting addition to your meals.
Provides Essential Vitamins and Minerals
One ounce of cooked cowpeas, field peas, or blackeye peas provides a variety of essential vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients are important for overall health and can help prevent nutrient deficiencies. In addition, peas are a good source of antioxidants, which can help prevent oxidative stress and inflammation and reduce the risk of chronic diseases. If you're looking for a nutrient-dense food to add to your diet, consider incorporating cowpeas, field peas, or blackeye peas into your meals. They can be used in salads, soups, stews, and other recipes and can provide a delicious and healthy addition to your plate.
May Lower Risk of Certain Cancers
Peas are a rich source of phytonutrients, plant compounds that have been shown to have anti-cancer properties. These compounds include isoflavones, saponins, and coumestrol, which can help prevent the growth and spread of cancer cells. In addition, peas are rich in fiber, which can help promote bowel regularity and reduce the risk of colorectal cancer. The antioxidant properties of peas can also help protect cells from DNA damage, a common factor in the development of cancer. While more research is needed to fully understand the cancer-fighting properties of peas, incorporating cowpeas, field peas, or blackeye peas into your diet can be a simple and effective way to reduce your cancer risk.
Easy and Versatile to Prepare
One of the best things about cowpeas, field peas, and blackeye peas is that they are versatile and easy to prepare. They can be used in a variety of dishes, from soups and stews to salads and grain bowls. To prepare cowpeas, field peas, or blackeye peas, simply rinse them in cold water and add them to a pot with enough water to cover the peas by a few inches. Bring the water to a boil, then reduce the heat and simmer for 20-30 minutes, or until the peas are tender. Once the peas are cooked, you can use them in a variety of recipes or season them with herbs and spices for a tasty and healthy snack.
Peas are a nutrient-dense and versatile food that can provide a wide range of health benefits, from improving digestion and blood sugar control to reducing the risk of chronic diseases like cancer and heart disease.
5 Frequently Asked Questions About Cooked Cowpeas, Field Peas or Blackeye Peas
1. How many nutrients are in cooked cowpeas, field peas, or blackeye peas?
Cooked cowpeas, field peas, or blackeye peas are a good source of several nutrients, including fiber, protein, iron, and potassium. They are also low in fat and calories, making them a healthy addition to a balanced diet.
2. Can cooked cowpeas, field peas, or blackeye peas help with weight loss?
Yes, the high fiber and protein content of cooked cowpeas, field peas, or blackeye peas can help you feel fuller for longer, which may reduce calorie intake and aid in weight loss. Additionally, they are low in calories, making them a great option for those watching their weight
3. Are there any potential health benefits of eating cooked cowpeas, field peas, or blackeye peas?
Yes, cooked cowpeas, field peas, or blackeye peas may offer several potential health benefits. They have been linked to lower blood pressure, improved cholesterol levels, and a reduced risk of heart disease and diabetes. Additionally, the high fiber content may promote healthy digestion.
4. How can I incorporate cooked cowpeas, field peas, or blackeye peas into my diet?
Cooked cowpeas, field peas, or blackeye peas can be used in a variety of dishes, including soups, stews, salads, and grain bowls. They can also be mashed and used as a vegetarian alternative to ground meat in recipes such as tacos or chili.
5. Can I freeze cooked cowpeas, field peas, or blackeye peas?
Yes, cooked cowpeas, field peas, or blackeye peas can be frozen for later use. Simply let them cool, then transfer them to an airtight container or freezer bag and freeze for up to 3 months.