Pigeon peas, also known as red gram, are a versatile and nutritious legume. One ounce of pigeon peas (mature seeds, with salt, cooked, boiled) contains approximately 34 calories, making it a low-calorie food option.
In addition to being low in calories, pigeon peas are also a good source of vitamins and minerals. One ounce of pigeon peas provides approximately 10% of the daily value of Iron, 7% of the daily value of potassium, and 6% of the daily value of Vitamin C.
In this article, we will explore the Protein and Fiber content of pigeon peas, as well as their various health benefits, low-fat and low-sodium qualities, carbohydrate content, cooking options, and culinary uses. We will also discuss some precautions to take when consuming pigeon peas.
Calorie Content
As mentioned, pigeon peas are low in calories, with one ounce containing approximately 34 calories. This makes them a great food option for those looking to maintain or lose weight. They can be incorporated into a variety of dishes as a healthy and flavorful ingredient.
Vitamins and Minerals
Pigeon peas are a good source of various vitamins and minerals. One ounce of pigeon peas provides approximately 10% of the daily value of Iron, which is essential for healthy blood cell formation and oxygen transport. Pigeon peas also provide potassium and Vitamin C, which are important for heart health and immune system function, respectively.
Protein and Fiber Content
One ounce of pigeon peas contains approximately 2 grams of Protein, making them a good source of plant-based protein. Pigeon peas also contain Fiber, which can promote Digestive Health, lower cholesterol levels, and aid in Weight Management. Incorporating pigeon peas into your diet can help you meet your daily fiber and protein needs.
Health Benefits
Pigeon peas have a variety of health benefits. Studies have shown that consuming pigeon peas can lower blood sugar levels and improve insulin sensitivity, making them a good food option for those with diabetes. Pigeon peas have also been shown to have anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease and cancer.
Low in Fat
Pigeon peas are low in fat, making them a good food option for those looking to reduce their dietary fat intake. Incorporating pigeon peas into your diet can help you meet your daily nutrient needs without adding excess fat to your diet. However, it's important to note that pigeon peas do contain some saturated fat, so it's best to consume them in moderation.
Sodium Content
One ounce of pigeon peas contains approximately 195 milligrams of sodium. While this is not considered high in sodium, it's important to be mindful of your sodium intake if you have high blood pressure or other health conditions that require a low-sodium diet. You can soak the pigeon peas overnight and rinse them before cooking to reduce their sodium content.
Carbohydrate Content
One ounce of pigeon peas contains approximately 6 grams of carbohydrates, which are an important source of energy for your body. However, it's important to be mindful of your carbohydrate intake if you have diabetes or other health conditions that require a low-carbohydrate diet. Incorporating pigeon peas into your diet can help you meet your daily carbohydrate needs without adding excess sugar to your diet.
Cooking Options
Pigeon peas can be prepared in a variety of ways. They can be boiled and added to soups or stews, mashed and used as a filling for samosas or other pastries, or cooked and added to salads or grain bowls. They can also be ground into flour and used to make flatbreads or other baked goods.
Culinary Uses
Pigeon peas are a popular ingredient in a variety of cuisines. In Indian cuisine, they are used to make dals, curries, and biryanis. In Jamaican cuisine, they are used to make rice and peas.
Precautions
While pigeon peas are generally safe for consumption, there are some precautions to take. Raw pigeon peas contain a toxin called lectin, which can cause digestive upset and other health issues. To avoid this, be sure to cook pigeon peas thoroughly before consuming.
Pigeon peas are a versatile and nutritious legume that can be incorporated into a variety of dishes as a healthy and flavorful ingredient.
5 FAQs About 1 Oz Pigeon Peas (Red Gram)
1. What are pigeon peas?
Pigeon peas are a type of legume that are commonly found in tropical and subtropical regions. They are often used in Indian, African, and Caribbean cuisine and can be eaten fresh or dried.
2. How many calories are in 1 oz of cooked pigeon peas?
There are 34 calories in 1 oz of cooked pigeon peas. This makes them a low-calorie, nutrient-dense food that can be incorporated into a balanced diet.
3. What are the nutritional benefits of pigeon peas?
Pigeon peas are a good source of Protein, Fiber, and several vitamins and minerals, including Iron, potassium, and vitamin B6. They may also have anti-inflammatory and antioxidant properties.
4. How are pigeon peas typically prepared?
Pigeon peas can be cooked in a variety of ways, including boiling, steaming, and frying. They are often used in stews, curries, and soups and can be blended into dips and spreads. They are also a key ingredient in several traditional dishes, such as arroz con gandules in Puerto Rican cuisine.
5. Are there any potential health risks associated with pigeon peas?
Pigeon peas are generally considered safe and nutritious for most people. However, some individuals may experience digestive discomfort or allergic reactions. Additionally, pigeon peas contain a compound called tannin that can inhibit the absorption of some nutrients, so it is important to consume them in moderation as part of a well-balanced diet.