Black-eyed peas, as well as other beans and legumes, are rich in both protein and complex carbohydrates. However, it may not be clear how their nutrition fits into your overall dietary needs. Black-eyed peas contain a moderate amount of carbohydrates, and have a low glycemic index. You may eat black-eyed peas as part of a reduced-carbohydrate diet or a diet for diabetes.
One serving — 1/2 cup or approximately 85 grams — of black-eyed peas contains 70 calories, no fat, 16 grams of carbohydrates and 3 grams of protein. Of the 16 grams of carbohydrates, 4 grams consist of dietary fiber and 3 grams consist of sugars. A serving of black-eyed peas provides you with 5 percent of your recommended intake of carbohydrates, assuming you have a moderately active lifestyle and follow a 2,000-calorie diet.
Your body breaks carbohydrates down into sugars before absorbing them. These sugars, mainly glucose, are the primary source of quick energy for your body. The Centers for Disease Control recommends that 45 percent to 65 percent of your calories come in the form of carbohydrates. For a 2,000-calorie diet, this can range between 200 and 300 grams of carbs daily. The 16 grams in a serving of black-eyed peas make them a source of moderate, but not high, levels of carbs.
Fiber is indigestible material that passes through your gastrointestinal tract intact. Black-eyed peas contain carbohydrates that your body in unable to break down. Fiber is a polysaccharide – a molecule made from linked sugars – that helps carry waste and excess cholesterol and blood sugar out of your body. MayoClinic.com recommends that adult men consume 38 grams of fiber daily and adult women 25 grams. The 4 grams of dietary fiber in a serving of black-eyed peas constitute a significant contribution to your daily requirement.
The glycemic index indicates how quickly your body digests the carbohydrates in food into sugars that your body can absorb. Black-eyed peas have a low glycemic index at 38, compared to a rate of 100 for pure glucose, the primary sugar in your body. Black-eyed peas contain mostly complex carbohydrates that supply your body with the carbs it needs for energy without spiking your blood sugar. High levels of blood sugar promote changes in hormones that encourage the storage of nutrients as fat. If blood sugar levels are consistently high, you may experience fat gain.
Black-eyed peas can fit into your diet as a healthy side dish with lunch or dinner. You will commonly find black-eyed peas dried or canned. Dried peas should be rehydrated, rinsed and simmered in a pot until tender. The cooking time will vary depending on the moisture content of the dried peas. Rinse canned peas and cook them similarly by simmering on the stove. Seasoning can be simple -- add a small amount of olive oil, salt, black pepper and garlic.
Articles For Your Diet
- black eyed beans image by Martin Garnham from Fotolia.com