8 Wonderful Benefits of Lobia (Cowpeas)

Lobia Benefits

Lobia, often known as black-eyed peas or cowpeas, is a humble yet very nutritious legume that has been consumed by tribes all over the world for ages.

Cowpea (Vigna unguiculata) is widely grown, particularly in the semiarid areas of Africa and Asia.

Being called cowpeas or black-eyed peas, lobia are not peas, they are actually a type of bean.

Lobia, with its mild flavor, creamy texture, and multiple health advantages, deserves a prominent place in any meal.

In this guide, we’ll look deeper into lobia benefits for health, its nutritional composition,  and creative ways to incorporate them into your diet.

Nutrient Profile

Lobia is a nutrient-rich legume that offers a plethora of health benefits, it is a great source of plant-based protein, fiber, folate, potassium, magnesium, iron, vitamin A, C promoting various bodily functions.

Nutritional Value

According to the United States Department of Agriculture (USDA), 100 grams of cooked lobia provides:

• Calories: 116 kcal
• Protein: 7.7 g
• Carbohydrates: 20.8 g
• Fiber: 6.5 g
• Sugars: 3.3 g
• Fat: 0.5 g
• Thiamine: 0.2 mg (16% Daily Value (DV))
• Folate: 208 mcg (52% DV)
• Iron: 2.5 mg (14% DV)
• Manganese: 0.47 mg (20% DV)
• Copper: 0.27 mg (30% DV)
• Magnesium: 53 mg (12% DV)
• Phosphorus: 156 mg (12% DV)
• Potassium: 278 mg (6% DV)

Health Benefits

Below are the lobia benefits for health.

1. Rich in Antioxidants

Lobia contains various bioactive compounds including phenolic compounds such as catechin, epicatechin, gallic acid, and ferulic acid, which exhibit antioxidant properties.

These compounds are found in higher levels in pigmented cowpea varieties, indicating more benefits with darker varities.

Antioxidants play a vital role in protecting the body from oxidative stress and the damage caused by free radicals and reduce inflammation.

By neutralizing free radicals, they help to prevent chronic diseases such as diabetes, cardiovascular diseases and various types of cancer.

2. A Good Source of Plant-based Protein

Lobia is an excellent plant-based protein source, especially for vegetarians and vegans.

Protein is essential for building and repairing tissues, making it a crucial nutrient for overall health.

Cowpea seeds are rich in proteins, and essential amino acids including tryptophan and lysine.

The high protein content in lobia can help meet your daily protein requirements, support muscle growth, and repair.

3. May Support Gastrointestinal Health 

Lobia are an excellent source of fibre, especially soluble fiber.

Soluble fibers are a type of dietary fiber that dissolves in water to form a gel-like substance.

Research suggests that dietary fiber adds bulk to the stool, promoting regularity and therefore prevents constipation.

Additionally, soluble fibers support digestive health by acting as a prebiotic, feeding beneficial gut bacteria. This can enhance gut function and overall well-being.

Incorporating foods rich fibers like lobia into your diet can contribute to improved digestive health.

4. Reduces the Risk of Cardiovascular Diseases 

Cowpeas are a great source of antioxidants and fiber, which may contribute to improved cardiovascular health.

A study on older Iranian men found that eating more non-oilseed legumes like lobia was linked to better cholesterol levels, with higher good cholesterol (HDL) and lower bad cholesterol (LDL). Higher bad cholesterol (LDL) is the main risk factor of heart diseases.

Long-term intake of legumes more than three times per week was associated with a 19% lower risk of cardiovascular diseases compared with individuals whose intake was less than once a week.

There are also several studies showing that legume consumption can help manage weight and blood pressure levels, which are also the main risk factors of heart-related diseases.

What’s more needed, regular consumption of lobia can alleviate the risk factors associated with cardiovascular diseases, thereby keeping your heart healthy.

5. May Reduce the Risk of Developing Type 2 Diabetes 

The low glycemic index (GI) of lobia makes it an ideal food for managing blood sugar levels. Foods with a low GI are digested and absorbed more slowly, leading to a gradual rise in blood sugar.

In a study of 3,349 older adults at high cardiovascular risk in Spain, it was found that higher lentil intake (8.88g/day vs. 3.77g/day) was linked to a 33% lower risk of developing type 2 diabetes over 4.3 years.

And in a 6-year study of 1,421 people in Mauritius, women who ate more pulses (16.7g/MJ vs. 3.93g/MJ) had a 48% lower risk of abnormal glucose metabolism and gained less weight compared to those who ate fewer pulses.

Where, MJ” stands for megajoules, which is a unit of energy. One megajoule is equal to approximately 239 kilocalories (food calories).

Eating black-eyed peas regularly can improve glucose metabolism, which in turn may reduce the risk of developing type 2 diabetes.

Lobia is low in calories and high in protein and fiber, making it an excellent food for weight loss.

Eating fiber-rich foods keeps you feel full, controls appetite reducing your overall calorie consumption, which may help you in weight management.

The protein and fiber content in lobia can help you feel fuller for longer, reducing overall calorie intake.

A 1999-2002 study of 8,229 adults found that eating adults found that eating various types of beans was associated with lower body weight, BMI, waist circumference, and reduced obesity risk. Surprisingly, bean eaters also had lower blood pressure despite consuming more sodium.

Eating lobia on regular basis may help you reach your weight management goals.

7. May Reduce the Risk of Cancer Mortality

Black-eyed peas are rich in antioxidants that may reduce the risk of cancer mortality.

In a 6-year study of 7,212 older adults in Spain, those who ate more legumes (28.1g/day vs. 11.75g/day) and lentils (8.62g/day vs. 3.88g/day) had a lower risk of dying from cancer.

Specifically, those in the highest tertile of lentil consumption (8.62 g/d vs. 3.88 g/d) had a reduced risk of dying from cancer.

In an 8.9-year study of 41,243 Chinese adults, those who ate 1-2 daily servings (150g each) of non-soy legumes had a 29% lower risk of dying from cancer.

Lobia may reduce the risk of cancer mortality, but it should not be considered an anti-cancer diet. If you have cancer, consulting your doctor is very important for personalised diet and medication depending on your health status.

8. A Great Choice During pregnancy 

Lobia is an excellent source of folate (vitamin B9), which is crucial during pregnancy.

Folate is essential for DNA synthesis and production of other genetic material.

During pregnancy, the need of nutrients (including folate) are increased significantly, and the folate needs rise from 400 mcg to 600 mcg.

A single cup (171 grams) of cooked cowpeas contain 356 mcg of folate, contributing about 60% of the daily requirement of folate for pregnant women.

Folate helps in the formation of the neural tube and prevents neural tube defects in the developing baby’s brain, such as anencephaly, spina bifida.

Taking folic acid might reduce the risk of having a premature baby or a baby with birth defects, such as certain types of heart problems.

Folic acid is a type of folate used in fortified foods and most dietary supplements.

Incorporating lobia into the diet provides a natural source of folate, promoting maternal and fetal health.

Culinary Uses of Lobia

One of the greatest benefits of lobia is its versatility in the kitchen. Whether you prefer them in soups, stews, salads, or curries, there are endless ways to enjoy lobia benefits with your favorite recipes. Here are a few ideas to get you started:

• Lobia Curry: A spicy and flavorful curry made with onions, tomatoes, and a blend of Indian spices. It can be enjoyed with rice or roti.
• Salads: Lobia can be boiled and added to salads for an extra boost of protein and fiber.
• Soups and Stews: Add lobia to soups and stews for a hearty and nutritious meal.
• Snacks: Roasted or boiled lobia can be seasoned with spices and enjoyed as a healthy snack.
• Lobia Rice: Cooked lobia mixed with rice and spices to create a delicious one-pot meal.

Conclusion

Lobia, a nutrient-rich legume, is packed with health benefits and versatile culinary applications.

Whether you’re looking to boost your heart health, manage your weight, or simply enjoy a delicious and nutritious dinner, lobia is an incredible addition to your meals.

While research specifically focused on lobia is limited, its impressive health profile is well worth exploring.

These studies have predominantly examined various pulses, including lentils (Lens culinaris), chickpeas (Cicer arietinum), common beans (such as pinto, black, navy, and red kidney; Phaseolus vulgaris), black-eyed peas (Vigna unguiculata), cowpeas (Vigna unguiculata), and split peas (Pisum sativum).

Further research is needed on individual types of pulses, rather than on combined pulses to identify their specific benefits and determine the optimal intake levels required to maximize those benefits.

As you plan your next dinner, consider incorporating lobia into your menu. Whether as a protein-packed side dish or the star of your meal, lobia is sure to delight your taste buds while nourishing your body from within.

So why not give lobia a try? Explore its flavors and health benefits, and see for yourself what this incredible legume has to offer!

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References:

Sourced and summarized from

1. U.S. Department of Agriculture FoodData Central
2. National Institutes of Health (NIH) Office of Dietary Supplements Factsheet on Folate
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