What are the health benefits of pigeon peas?
Health benefits of Pigeon peas
- As in other beans and peas, pigeonpeas too are an excellent sources of vegetarian protein. ...
- Red gram peas contains good amounts of dietary fiber; provide 15 g or 39% of fiber per 100 grams. ...
- Dietary fiber has shown to reduce blood cholesterol levels by bringing down reabsorption of cholesterol-binding bile acids in the colon.
What is the nutritional value of pigeon peas?
The reason pigeon peas are a staple food in so many countries is because they pack a powerful nutritional punch: one cup of cooked peas offers 11 grams of protein and more than 110 percent of the daily recommended intake of iron. The leaves, roots and fruit of the pigeon peas is used all over the world for medicinal purposes.
Are pigeon peas and lentils the same?
While both are legumes, split peas and lentils come from different varieties of legumes. Split peas are a type of field pea, which is a pea grown specifically for drying, while lentils are their own type of legume, harvested as the seed of the plant and dried. Also, what are Gandules called in English? Gandules (aka pigeon peas) are an exotic ingredient to most folks outside of the Caribbean. Pigeon peas, popular throughout the Caribbean West Indies, are small, oval beans with a nutty flavor.
Are peas more a CARB or veg?
Peas: Another high-carb vegetable is peas, which, according to the USDA, have 117 calories per 1 cup, with 21 grams of carbohydrates. Of those carbohydrates, 8.3 grams are fiber and 8.2 grams are sugar.
When compared to the other legumes in the family the pigeon peas are a good source of protein. It is a healthy choice of food, considering its high fibre and mineral content and low-fat content
Scientifically, pigeon peas are termed as Cajanus cajan, it is a perennial legume. Pigeon peas are one amongst the most beneficial peas in the legume family and are also called as a red gram. It is commonly used in Indonesian and Indian cuisines. The oval-shaped and small legumes come in various colours like brown, yellow, etc.
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Pigeon peas have saturated fats, low-calorie amount and cholesterol. The dietary fibre content in the legumes helps you to avoid the need to constantly eat or snack because it keeps the stomach full for a longer period of time. The nutrient and the dietary fibre content helps to boost your metabolism and curbs the unnecessary weight gain.
What are Pigeon Peas?
If you have ever eaten a delicious Indian dahl, you will be familiar with pigeon peas. They are low in fat, very high in protein and dietary fiber and can be added to a number of tasty dishes.
Nutritional Facts
Pigeon peas are very high in protein and dietary fiber and offer up plenty of nutrition. A 100 gram serving of pigeon peas contains:
The Health Benefits of Eating Pigeon Peas
Being low in fat and cholesterol while high in fiber and certain minerals makes pigeon peas a healthy choice of food especially for people on a calorie controlled diet or vegetarians looking for a good source of protein.
How to Add Pigeon peas to Your Diet
Pigeon peas are usually available in dried form and keep very well for around a year as long as you store them in properly in a cool, dry area.
Calories, Fat, Protein and Fiber
Green pigeon peas are moderate in calories and high in nutrients. Each cup of cooked green pigeon peas has 209 calories, 11 grams of protein, 2.5 grams of fat and 8 grams of fiber. If you are trying to lose weight or increase your fiber intake, you can get more benefits from eating them raw.
B-complex Vitamins
Green pigeon peas benefit your ability to metabolize food. They contain a wide array of B-complex vitamins that help your body turn fat, protein and carbohydrates into energy. Each cooked cup provides half the thiamin and one-fourth of the riboflavin and niacin you need each day.
Vitamins C and K
Vitamin C is an important antioxidant that benefits your cells and immune system. The Institute of Medicine recommends that men get 90 milligrams of vitamin C per day and that women get 75 milligrams.
Essential Mineral Benefits
A cup of cooked pigeon peas provides one-fourth of your daily requirement for bone-building phosphorus and one-fifth for muscle- and nerve-protecting magnesium. It gives men one-third of the iron and one-tenth of the zinc they need daily.
What is Pigeon Pea?
Pigeon pea is scientifically known as Cajanus cajan. It is also known as red gram and is one of the most beneficial peas in the lentils family. In Indian and Indonesian cuisine, pigeon pea is one of the famous ingredients. Small and oval lentils come in a variety of colors such as yellow and brown, etc.
Health Benefits of Pigeon Peas
For centuries, these pigeon peas have gained a name as a healthy food. It is the best source of protein and minerals and can be considered as the ultimate energy food. It includes various unique health benefits.
Traditional Uses of Pigeon Peas
Each part of the pigeon peas can give many health and traditional benefits to you.
Nutrient Facts of Pigeon peas
Green pigeon peas can increase the metabolism of your body. It comes with an array of B-complex vitamins that help your body turn fat, protein, and carbohydrates into energy. Every cooked cup of pigeon peas contain half thiamin and one-fourth of the riboflavin and niacin that you need each day.
Nutritional Values of Pigeon Peas
One hundred grams of Pigeon Peas contain 343 kcal. It also contain the following,
Nutritional Value Of Pigeon Peas
The energy content in 100 grams [3] of pigeon peas amount to 343 kcal. They have minute content of pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), and thiamine (0.643 milligrams).
Health Benefits Of Pigeon Peas
An excellent source of protein and minerals, the legumes can be regarded as the ultimate health food. It is encompassed of a variety of unique health benefits.
Warnings
There are no known negative effects caused by the most beneficial legume. However, certain cases of allergies have been reported which are caused by the components in the legume. If you find yourself being allergic to the legume, consult a doctor.
Healthy Recipe
Squeeze 3 of the limes and cut the remaining lime into wedges for serving. Using a sharp knife, cut 3 or 4 crosswise slashes in the skinned side of each chicken breast. Put the chicken on the prepared pan and broil 4-6 inches from the heat source, about 5 minutes on each side.
History of the pigeon pea
Pigeon peas, also known as kadios, red gram, gungo peas, arhar, or by its botanical name Cajanus cajan, have a variety of uses. Since its domestication 3,000 years ago, it has been used as animal feed.
Nutrition facts of pigeon peas
Before we can talk about the side effects of pigeon peas, let's look at their composition. In that way, we can understand why the effects occur.
Positive pigeon peas side effects
The pigeon peas’ nutritional content leads to a lot of positive side effects. These side effects include the regulation of blood pressure, improved heart health, and improved regeneration of muscles and cells. Pigeon peas also promote good eyesight, healthy bones, and healthy digestion.
Negative side effects of pigeon peas
As with all legumes, pigeon peas should be consumed in moderation, as they contain a carbohydrate-binding protein called lectin. Lectins are the proteins that protect pigeon pea plants from the growth of insects, fungi, and other microorganisms.
Conclusion
Pigeon peas have a variety of uses, such as fertilizer and firewood. Most importantly, they are eaten by humans and animals alike all over the world, mainly in Asia and Africa. They are rich in nutrients and essential minerals needed by the body. As such, their side effects are more positive than negative.
Nutrition
- Pigeon peas are good sources of protein, fiber, and other vitamins and minerals like magnesium, thiamine, phosphorus, copper, manganese, and potassium. They have low-fat content. They also contain antioxidants that protect the body against free radicals. One cup (168 grams) of cooked pigeon peas contain 1. Energy: 850 kilojoules (203 calories) 2. P...
Health Benefits of Pigeon Peas
- Most people do not realize the health benefits of pigeon peas as food. In this article, we shall discuss some of the health benefits of pigeon peas to the body.
Culinary Uses
- Pigeon peas boast a mild flavor which makes it easy for them to be combined with other dishes. The Igbos use Pigeon peas to prepare Ayaraya Oka (Pigeon Peas and corn), Agbugbu (Pigeon peas and yam), and Achicha (Pigeon peas and dried cocoyam). The dried seeds of pigeon peas can also be used in sauces to accompany foods like yam, rice, and cassava. The immature seed…
Other Uses
- It eases bowel movement
- It reduces constipation
- Its leaves are used to clean teeth
- Its leaves are used to treat hepatitis
Side Effects
- Pigeon peas can cause bloating and discomfort in some people due to them containing carbohydrates that cannot be digested, known as Oligosaccharides. These effects can be reduced by soaking the Pigeon peas before cooking, and throwing away the water after it has been cooked.
Conclusion
- The health benefits of pigeon peas are vast, hence, it is important to incorporate them into one’s diet, just like other foods like Pearl millet. Continue to eat varieties of beneficial foods in your diet and watch how healthy you will be.