Black-eyed peas are a staple in Southern cuisine and are often used in dishes such as Hoppin’ John and black-eyed pea salad. But, with the rise of low-carb diets, many people are wondering if black-eyed peas are a good option for those trying to limit their carbohydrate intake. So, are black eyed peas low carb? Let’s find out!
Are Black Eyed Peas Low Carb?
Black-eyed peas are indeed a low-carb food, making them a great choice for those following a low-carb diet. A half-cup serving of cooked black-eyed peas contains only 13 grams of carbs, with 4 grams coming from fiber. This means that the net carb count is only 9 grams per half-cup serving. Additionally, black-eyed peas are also a good source of protein, with 6 grams per half-cup serving.
While black-eyed peas are a great low-carb option, it’s important to note that they should still be consumed in moderation. As with all foods, portion control is key. However, incorporating black-eyed peas into your diet can provide a tasty and nutritious addition to your meals, while still adhering to a low-carb lifestyle.
Nutritional Profile of Black Eyed Peas
Black eyed peas are a nutritious legume that are low in fat and high in fiber and protein. A half-cup serving of cooked black eyed peas contains approximately 7 grams of protein, 1 gram of fat, and 6 grams of fiber. They are also a good source of carbohydrates, with approximately 20 grams per serving.
In addition to being a good source of macronutrients, black eyed peas are also rich in micronutrients. They are a good source of folate, iron, magnesium, zinc, and potassium. A half-cup serving of cooked black eyed peas contains approximately 40% of the recommended daily intake of folate, 10% of iron, 8% of magnesium, 6% of zinc, and 8% of potassium.
Black eyed peas also contain smaller amounts of other vitamins and minerals, including vitamin A, calcium, thiamin, copper, manganese, and vitamin K. They are also low in sugars, with only 1 gram of sugar per serving.
Carbohydrate Content in Black Eyed Peas
Black eyed peas are a popular legume that has a reputation for being a healthy and nutritious food. However, for individuals following a low-carb diet, the carbohydrate content in black eyed peas may be a concern.
A 100-gram serving of cooked black eyed peas contains approximately 23 grams of carbohydrates, of which 6.7 grams are fiber. This means that the net carbs in black eyed peas are around 16.3 grams per serving.
While this may seem like a high amount of carbs for those on a low-carb diet, it is important to note that black eyed peas are a good source of complex carbohydrates. Complex carbohydrates are made up of long chains of sugar molecules that take longer for the body to break down and digest. This slow digestion process can help to regulate blood sugar levels and provide a steady source of energy.
In addition to complex carbohydrates, black eyed peas are also a good source of protein, fiber, and various vitamins and minerals. They are a particularly good source of folate, iron, and potassium.
Black Eyed Peas and Weight Loss
Black eyed peas are a great addition to any weight loss diet. They are low in calories and high in fiber, making them a filling and satisfying food that can help with weight loss.
One cup of cooked black eyed peas contains only 160 calories and 5 grams of fiber. This means that they can help keep you feeling full and satisfied for longer periods of time, which can help you eat fewer calories overall.
In addition, black eyed peas are also a good source of protein. One cup of cooked black eyed peas contains about 13 grams of protein, which can help keep you feeling full and satisfied between meals.
Research has also shown that including legumes like black eyed peas in your diet can help with weight loss. One study found that participants who included legumes in their diet lost more weight and had better improvements in their body composition compared to those who did not include legumes.
Black Eyed Peas in Low Carb and Keto Diets
Black eyed peas are a popular legume that can be enjoyed as part of a low carb or keto diet. These diets typically involve restricting carbohydrates to induce a state of ketosis, where the body burns fat for energy instead of glucose.
Black eyed peas are relatively low in carbs, with around 12 grams of net carbs per 100 grams. This makes them a good option for those following a low carb or moderate carb diet. They are also a good source of fiber, protein, and various vitamins and minerals.
For those following a strict keto diet, black eyed peas may need to be consumed in moderation due to their carb content. However, they can still be incorporated into meals as a source of plant-based protein and fiber.
One way to enjoy black eyed peas on a low carb or keto diet is to add them to salads or soups. They can also be mashed and used as a substitute for mashed potatoes or served as a side dish with grilled meat or fish.
Health Benefits of Black Eyed Peas
Black eyed peas have a variety of health benefits due to their nutrient content. They are a low-carb food that is high in fiber and protein, making them a great addition to any diet.
One of the most significant health benefits of black eyed peas is their high fiber content. Fiber helps to regulate blood sugar levels and can reduce the risk of developing type 2 diabetes. Additionally, fiber promotes feelings of fullness, which can aid in weight loss efforts.
Black eyed peas are also a good source of vitamins and minerals, including folate, iron, magnesium, zinc, potassium, and calcium. Folate is especially important for pregnant women, as it helps to prevent birth defects. Iron is essential for the formation of red blood cells, and magnesium is necessary for maintaining healthy bones and muscles.
Research has also shown that black eyed peas contain polyphenols and antioxidants, which can help to reduce LDL cholesterol levels and protect against oxidative stress. This can lower the risk of developing heart disease and other chronic illnesses.
Frequently Asked Questions
How many carbs are in black-eyed peas?
Black-eyed peas are a great source of protein and fiber, but they do contain some carbs. One cup of cooked black-eyed peas contains approximately 25 grams of total carbs, with 11 grams of net carbs.
Are green beans a keto-friendly alternative to black-eyed peas?
Yes, green beans are a great keto-friendly alternative to black-eyed peas. One cup of cooked green beans contains only 5 grams of total carbs, with 3 grams of net carbs.
Are chickpeas keto-friendly?
Chickpeas are not considered keto-friendly due to their high carb content. One cup of cooked chickpeas contains approximately 45 grams of total carbs, with 35 grams of net carbs.
Are lentils considered keto-friendly?
Lentils are not considered keto-friendly due to their high carb content. One cup of cooked lentils contains approximately 40 grams of total carbs, with 30 grams of net carbs.
Are lima beans allowed on a keto diet?
Lima beans are not considered keto-friendly due to their high carb content. One cup of cooked lima beans contains approximately 40 grams of total carbs, with 30 grams of net carbs.
Is corn considered keto-friendly?
Corn is not considered keto-friendly due to its high carb content. One cup of cooked corn contains approximately 31 grams of total carbs, with 25 grams of net carbs.