In the world of nutrition, you can find a treasure of wholesome food options that are waiting to be explored. Cowpeas (also known as black eyed-peas) are definitely one of the most healthy options for you. This grain is celebrated for both its versatility and delicious taste. There are a plethora of cowpea benefits that can be enjoyed if you include it in your diet.
In this blog, we will try to uncover the various health benefits of cowpeas and also explore delicious ways to incorporate it into your daily diet.
From Protein to Fibre | Cowpea Benefits For Overall Wellness
If you follow a mindful consumption of cowpeas while including it in your daily diet, you can enjoy various cowpea benefits, as listed below –
Rich In Nutrients
Cowpeas are packed with essential nutrients such as vitamins (Vitamin A, Vitamin B, Vitamin C), fibre, protein and minerals (potassium, magnesium and calcium), making it a very nutritious addition to your diet.
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Good For Your Heart
Cowpeas do not contain fat and are also cholesterol-free, helping in maintaining your heart health. Since they are high in fibre and do not contain any cholesterol, they can help reduce the risk of cardiovascular diseases.
Supports Your Bone Health
Cowpeas are rich in minerals like potassium, calcium, magnesium and phosphorus, all these minerals are essential for maintaining strong and healthy bones. If you consume cowpeas on a regular basis, they can contribute to your bone health and help in preventing conditions like osteoporosis.
Good For Your Digestive Health
Since cowpeas are a good source of fibre, they can promote a good digestion by preventing constipation and promoting regular bowel movement. They also contain a good amount of resistant starch which can act as a prebiotic, supporting your gut health and feeding beneficial gut bacteria.
Aids In your Weight Loss
Cowpeas are a good source of fibre and protein. Both of these can help in promoting a feeling of fullness and can keep you satiated for long. By incorporating cowpeas into your diet, you can accelerate your weight loss journey. Cowpeas can help in achieving portion control and reduce your overall calorie intake.
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Antioxidant Properties
They also contain antioxidants like flavonoids and phenolic compounds. They can help in neutralising harmful free radicals in your body and reduce the risk of inflammation and chronic diseases.
By including cowpeas in your diet, you can avail the numerous health benefits which can contribute to your overall well-being.
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How Can You Include Cowpeas In Your Diet?
You can easily incorporate cowpeas in your everyday diet and enjoy the cowpea benefits. You can read more about them below-
Salads
You can have a protein-packed meal by adding cowpeas to your salads. To make a healthy and nutritious salad, you can combine them with leafy greens, fresh vegetables, and a flavorful dressing. This will help you in having a fibre-rich and satisfying meal.
Soups and Stews
They can be an excellent and flavorful addition to your regular soups and salads and they can also add some texture. You can simply toss the cooked cowpeas and add them to your favourite stew or soup recipe. This can add an extra dose of fibre and protein.
Stir Fry
Cowpeas can also be added to your favourite stir fries, along with other vegetables and protein sources. If you quickly stir fry the cowpeas, you will be able to preserve their flavour and texture, making them a versatile addition to any stir-fry meal.
Curries
You can even add cowpeas to multiple curries, such as a vegetable curry or dal. If you add cooked cowpeas, they can absorb the flavours of spices and seasonings and also give a hearty texture, creating a delicious and nutritious meal.
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Patties And Burgers
You can mash the cooked cowpeas and combine them with breadcrumbs, spices and herbs to make a veggie patty or burger. You can even bake or grill them until they are golden brown in colour and they can be served with delicious toppings and make a satisfying and nutritious meal.
Spreads And Dips
To make a creamy spread or dip, you can blend cooked cowpeas with garlic, olive oil and lemon juice. Enjoy this dip or spread with fresh vegetables, whole-grain bread or crackers to relish a healthy snack or appetiser.
Side Dishes
You can even serve cowpeas as a side dish, accompanied with your main course meal. For an added flavour, you can season them with a drizzle of olive oil, spices or herbs.
Overall, cowpeas are a versatile ingredient that can be included in a variety of dishes to add the extra flavor and make them rich in essential nutrients. You can enjoy cowpea benefits, while consuming them in moderation as a part of your diabetes diet.
Can I include Cowpeas In My Diabetes Diet?
Yes, cowpeas can be included in your diabetes diet because of the following reasons-
- Cowpeas have a low glycemic index.
- They are high in protein.
- Cowpeas can be used in a variety of dishes.
- They are rich in vitamins and minerals.
- They are a good source of plant-based protein.
Conclusion
In this blog, you learnt about the various cowpea benefits. As cowpeas are packed with fibre, protein, vitamins, minerals and other essential nutrients, they can aid your digestion, help in muscle growth and improve your overall wellness. Also, they have a low glycemic index which can help you in managing your sugar levels.
Despite the numerous health benefits that it has to offer, you should remember that moderation is key. You should always consume cowpeas in moderation as over consumption can lead to a spike in your sugar levels as well as your calorie intake. You should always consult with your doctor or healthcare provider before making any changes to your diet. Make sure that these changes align with your individual health goals and needs.
Disclaimer – The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion or advice, for a qualified medical opinion. Always consult a specialist or your own doctor for more information. The BeatO App does not claim responsibility for this information.
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