Blackeyed Peas: A Low-Glycemic Nutritional Powerhouse

Blackeyed peas, also known as cowpeas, are a versatile legume that offers numerous health benefits while maintaining a relatively low impact on blood sugar levels. These distinctive beans with their characteristic black “eye” spot are a staple in many cuisines around the world, particularly in Southern American and African dishes.

Glycemic Index and Load

With a glycemic index of 42, blackeyed peas fall into the low-glycemic category, making them an excellent choice for those monitoring their blood sugar levels. Foods with a GI below 55 are considered low-glycemic and cause a slower, more gradual rise in blood glucose.

The glycemic load of blackeyed peas is only 5.59 per 100g serving, which accounts for both the quality and quantity of carbohydrates. This low GL value further confirms that blackeyed peas are a blood-sugar friendly food choice.

Nutritional Profile

A 100g serving of dried blackeyed peas (cooked) provides:

• Calories: 166
• Protein: 7.18g
• Fat: 7g
• Carbohydrates: 19.3g
• Fiber: 6g
• Sugar: 3.07g
• Net Carbs: 13.3g

Health Benefits

The impressive nutritional profile of blackeyed peas offers several potential health advantages:

• Blood Sugar Management: With their low glycemic index and high fiber content, blackeyed peas can help regulate blood sugar levels.
• Digestive Health: The 6g of fiber per serving supports digestive function and promotes a healthy gut microbiome.
• Protein Source: At 7.18g of protein per 100g, they provide a good plant-based protein option for vegetarians and vegans.
• Heart Health: The fiber content may help reduce cholesterol levels and support cardiovascular health.
• Weight Management: The combination of protein and fiber promotes satiety, potentially aiding in weight control.

Incorporating Blackeyed Peas Into Your Diet

These nutrient-dense legumes can be enjoyed in numerous ways:

• Add to salads for extra protein and fiber
• Include in soups and stews
• Make the traditional Southern dish Hoppin’ John
• Prepare as a side dish with herbs and spices
• Puree for a hummus-like dip

Considerations for Special Diets

Blackeyed peas are naturally gluten-free and suitable for many dietary patterns. Their low glycemic impact makes them appropriate for diabetic diets when consumed in moderation. However, those following very low-carb or ketogenic diets should account for the 13.3g of net carbs per serving.

For individuals with IBS or sensitive digestion, remember that beans contain FODMAPs that may cause discomfort for some people. Proper soaking before cooking can help reduce these compounds.

Conclusion

Blackeyed peas represent an excellent addition to a balanced diet, particularly for those monitoring glycemic impact. Their impressive nutritional profile, coupled with their culinary versatility, makes them a valuable food to include regularly in your meal planning.

Their low glycemic index of 42 and glycemic load of 5.59 per 100g serving ensure they’re a smart choice for steady energy and blood sugar management, while providing substantial nutrition through protein, fiber, and other essential nutrients.