Have you ever considered that there are plenty of underrated and overlooked proteins in your pantry? Recently, the Indian Council of Medical Research released a diet chart for women which includes several pulses and grains which are nutrient-rich. Lobiya or black-eyed beans were mentioned in the report as a healthy part of breakfast.
These healthy beans are loaded with antioxidants and have a rich mineral content. It has calcium and magnesium and these minerals are essential for maintaining strong bones and preventing osteoporosis. Magnesium helps in the absorption and metabolism of calcium, enhancing bone health. These beans are also rich in phosphorus which works closely with calcium to build and maintain bone structure and strength. Here are some of the primary benefits of black eyed beans.
Has a nutrient-rich profile
Black-eyed beans are a nutritional powerhouse, offering a variety of essential nutrients. A typical serving provides: Proteins that are essential for muscle repair and growth, black-eyed beans are an excellent source of plant-based protein. With high fibre content, they promote digestive health, help regulate blood sugar levels, and contribute to a feeling of fullness, which can help you stay in shape.
They are rich in vitamins such as folate (vitamin B9), which is crucial for DNA synthesis and repair, and minerals like potassium, which is vital for heart health, and magnesium, which plays a role in over 300 biochemical reactions in the body.
It boosts heart health
Black-eyed beans contribute significantly to cardiovascular health. Their high fibre content helps lower cholesterol levels by binding to bile acids and removing them from the body. This reduction in cholesterol levels can decrease the risk of heart disease.
A critical mineral for heart health, potassium helps manage blood pressure by balancing the effects of sodium in the body. Adequate potassium intake is linked to a lower risk of stroke and heart disease. These beans are naturally low in fat and contain no cholesterol, making them a heart-friendly food choice.
Blood Sugar Control
Black-eyed beans are beneficial for maintaining stable blood sugar levels, which is particularly important for individuals with diabetes or those at risk of developing diabetes. It has a low GI and foods with a low GI are digested and absorbed more slowly, causing a gradual rise in blood sugar levels. This helps in maintaining stable blood sugar levels and avoiding spikes.
Moreover, the soluble fibre in black-eyed beans slows down the digestion and absorption of carbohydrates, further aiding in blood sugar regulation.
Digestive Health
A healthy digestive system is another key benefit of consuming black-eyed beans. The high fibre content, particularly soluble fibre, plays a significant role here. Fibre adds bulk to the stool and promotes regular bowel movements, preventing constipation.
The fibre acts as a prebiotic, feeding beneficial gut bacteria, which in turn produce short-chain fatty acids (SCFAs) that nourish the colon cells and contribute to a healthy gut environment.
Helps with weight loss
Incorporating black-eyed beans into a balanced diet can aid you shed some kilos. They are nutrient-dense but relatively low in calories, making them a satisfying addition to meals without adding excessive calories. The combination of protein and fibre helps you feel full longer, reducing overall calorie intake and helping to control appetite.
Foods that are high in water and fibre have a lower energy density, meaning you can eat a larger volume for fewer calories, which is beneficial for weight loss and maintenance.
Rich in Antioxidants
Black-eyed beans contain various antioxidants, which help protect the body from oxidative stress and inflammation, both of which are linked to chronic diseases such as heart disease, cancer, and neurodegenerative conditions.
These compounds have antioxidant properties that help neutralize free radicals in the body. The antioxidants in black-eyed beans can reduce oxidative damage to cells and tissues. Another group of antioxidants found in these beans, flavonoids have been shown to have anti-inflammatory and immune-boosting properties.