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 fiber-rich foods like lobia into your diet can contribute to improved digestive health.
4. Reduces the Risk of Cardiovascular Diseases
Cowpeas are rich in antioxidants and fiber, which support heart health.
Regular consumption of non-soy legumes (including cowpeas) has been linked to a lower risk of cardiovascular diseases.
Studies show that consuming legumes more than three times per week reduces the risk of heart disease by 19%. Higher legume intake also improves lipid profiles, increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol and triglycerides, promoting better heart health.
The protein in lobia can also help reduce the risk of heart disease by lowering high cholesterol levels.
For example, cowpea protein isolate (CPI) was heat-treated and digested with enzymes to create indigestible cowpea proteins (ICPs). In the study, rats fed a diet with 5% ICP significantly reduced total cholesterol increase (1.8 mmol/L) compared to CPI (9.34 mmol/L) and casein-only diets (4.15 mmol/L), showing its cholesterol-lowering potential.
Several studies suggest that consuming legumes like chana dal can help manage weight and blood pressure—two major risk factors for heart disease.
What’s more, regularly including lobia in your diet may reduce these risks, supporting overall heart health.
5. May Reduce the Risk of Developing Type 2 Diabetes
The low glycemic index (GI) of lobia ensures a slow release of glucose into the bloodstream, making it beneficial for blood sugar management.
In addition, studies suggest that regular consumption of non-soy legumes, such as cowpeas, can improve insulin sensitivity and overall glycemic control.
Studies show that legume-based diets improve fasting blood glucose, insulin levels, and triglycerides in individuals with diabetes. Additionally, replacing red meat with legumes in diets like TLC and DASH has been linked to better glycemic control.
TLC (Therapeutic Lifestyle Changes) Diet refers to a heart-healthy diet designed to lower cholesterol levels and reduce the risk of heart disease.
And DASH (Dietary Approaches to Stop Hypertension) Diet refers to a diet aimed at reducing high blood pressure.
Eating black-eyed peas regularly can improve glucose metabolism, which in turn may reduce the risk of developing type 2 diabetes.
6. Could Help you in Weight Management
Lobia is low in calories and high in protein and fiber, making it an excellent food for weight loss.
Legumes like cowpeas contain slowly-digestible carbohydrates, proteins and fiber, which makes you feel satiated, reducing your overall calorie consumption, which may help you in weight management.
A mouse study found that replacing 70% of dietary protein with common beans slowed weight gain and reduced fat accumulation, with stronger effects in females. Lower amounts (17.5% or 35%) had weaker effects. Gene analysis revealed sex-related differences, suggesting pulses may help prevent obesity by tailoring diets to individual needs.
And a review of clinical trials found that regular pulse consumption was linked to modest weight loss and reduced body fat percentage over time.
Eating protein- and fiber-rich foods like lobia on regular basis may help you reach your weight management goals.
7. May Reduce the Risk of Cancer and the Death from Cancer
Studies suggest that a higher intake of non-soy legumes and lentils like black-eyed peas may lower the risk of cancer-related mortality.
Long-term consumption has been linked to reduced risk of cancer deaths, especially in men, obese individuals, and those with diabetes, highlighting the potential benefits of including legumes in a balanced diet.
Lobia may reduce the risk of cancer mortality, but it should not be considered an anti-cancer diet. If you suspect cancer symptoms, consulting your doctor is very important for personalised diet and medication depending on your health status.
Cowpeas are rich in fiber and research suggests that a high-fiber diet may help reduce the risk of colorectal cancer, though more studies are needed to confirm its role in preventing polyp recurrence. Current evidence supports fiber’s protective effect in reducing colorectal cancer development.
8. A Great Choice During pregnancy
Lobia is an excellent source of folate (vitamin B9), which is crucial during pregnancy.
Folate is essential for the production of DNA and 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 sufficient amount of 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.
Some of 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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