The Health Benefits of black eyed beans (Lobia)
Black-eyed beans, also known as lobia or cowpeas, are a common legume in many parts of the world. These beans are not only delicious, but they also have numerous health benefits. From promoting weight loss to reducing the risk of chronic diseases, black-eyed beans are a great addition to any healthy diet. In this article, we will explore some of the health benefits of black-eyed beans in more detail.
High in Nutrients
Black-eyed beans are rich in nutrients such as protein, fiber, folate, iron, and potassium. A cup of cooked black-eyed beans contains about 200 calories, 13g of protein, 8g of fiber, and only 1g of fat. This makes them an excellent choice for people who are trying to lose weight or maintain a healthy weight.
May Help with Weight Loss
The high fiber content in black-eyed beans can help you feel fuller for longer, which can help you eat fewer calories overall. In addition, the protein in these beans can help you build and maintain muscle mass, which can boost your metabolism and help you burn more calories even at rest.
May Help Control Blood Sugar
Black-eyed beans have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. This makes them a great choice for people with diabetes or anyone looking to control their blood sugar levels. The fiber in black-eyed beans can also slow down the absorption of glucose, which can help prevent blood sugar spikes.
May Lower Cholesterol
The soluble fiber in black-eyed beans can help lower LDL (bad) cholesterol levels in the blood. This can help reduce the risk of heart disease and stroke. In addition, the folate in these beans can help reduce homocysteine levels in the blood, which is also linked to an increased risk of heart disease.
May Boost Immunity
Black-eyed beans are rich in antioxidants such as flavonoids and phenolic acids, which can help protect your cells from damage caused by free radicals. This can help boost your immune system and reduce the risk of chronic diseases such as cancer, diabetes, and heart disease.
May Improve Digestive Health
The fiber in black-eyed beans can help promote healthy digestion by adding bulk to your stool and reducing the risk of constipation. In addition, the resistant starch in these beans can act as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy gut microbiome.
May Help Prevent Anemia
Black-eyed beans are a great source of iron, which is essential for the production of red blood cells. Iron deficiency anemia is a common condition, especially in women and children, and can cause fatigue, weakness, and other symptoms. Including black-eyed beans in your diet can help prevent iron deficiency anemia and promote healthy blood cells.
May Improve Bone Health
Black-eyed beans are a good source of calcium, magnesium, and phosphorus, which are all important minerals for bone health. These minerals can help strengthen bones and reduce the risk of osteoporosis and other bone-related diseases.
May Help Reduce Inflammation
The antioxidants and anti-inflammatory compounds in black-eyed beans can help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases such as cancer, diabetes, and heart disease. Including black-eyed beans in your diet can help reduce inflammation and promote overall health.
Versatile and Delicious
Black-eyed beans are not only nutritious, but they are also delicious and versatile. They can be used in a variety of dishes, from soups and stews to salads and dips. They can also be seasoned with a variety of herbs and spices to add flavor and variety to your meals.