Caribbean Black Eyed Peas Stew - Holy Cow! Vegan Recipes (2024)

FAQs

Can diabetics eat black-eyed peas? ›

The soluble fiber in black eyed peas slows digestion, which helps the body regulate blood sugar levels and reduces the risk of blood sugar spikes. This lowered risk makes black eyed peas a healthy food choice for people with diabetes.

— Let your black-eyed peas soak. Place your beans in a large bowl and add enough water to cover by at least 4". Let them soak overnight. While not entirely necessary, soaking your beans will cut down on cooking time, making the whole process quicker and easier.

As a legume, black eyed peas are a vegetable and also a bean for protein. Black eyed peas contain specific nutrients such as zinc, iron and amino acids typically found in the protein food group. They also contain nutrients found in the vegetable food group; fiber, folate, and potassium.

Today, the tradition of eating black-eyed peas for the New Year has evolved, as many traditions do, into a number of variations – but most hold the theme of luck and prosperity that harkens back to the Civil War days when people felt lucky to have black-eyed peas to eat and help them survive the cold, harsh winter ...

Black beans: These commonly found beans are packed with fiber, protein, and antioxidants. They have a low GI and provide steady energy without causing a rapid increase in blood sugar levels. Black beans also contain essential nutrients like folate, iron, and magnesium.

Yes, peas are considered low glycemic due to their high fiber and protein content, which slows down the absorption of glucose into the bloodstream. This makes them a good option for people with diabetes or those looking to manage their blood sugar levels.

Soak the beans (optional): Unlike the stovetop method, you don't have to soak your beans if you're cooking them in the slow cooker. If you choose to forego soaking, you will have to cook them for longer. Cook the beans: Add beans to a slow cooker and cover with two inches of water or broth.

It is possible to soak beans for too long before cooking. Beans should soak for 8 to 10 hours overnight. If they are soaked for longer than 12 hours, they can lose their familiar flavor and become overly mushy. For the best result, refrain from soaking them for too long.

When cooking black-eyed peas without soaking, rinse them thoroughly under cold water to remove any impurities. Then, place them in a pot with enough water or broth to cover them by about 2 inches. Bring the pot to a boil, then reduce the heat to a simmer and cook until they reach the desired tenderness.

Beans are known to cause gas and bloating in some people, but research suggests that when you eat them regularly your body adapts, so you experience less discomfort over time. When you're adding beans to your diet, black-eyed peas may be the perfect type to start with.

Which is healthier navy beans or black-eyed peas? ›

Navy beans have no vitamin A in them whatsoever, while black-eyed peas have 1,305 international units of vitamin A in one cup. The large amount of vitamin A in black-eyed peas can help skin and eye health, but navy beans do not offer these benefits. Navy beans contain significantly more calcium than black-eyed peas.

For some people, black-eyed peas may cause stomach pain, gas, and bloating due to their content of raffinose, a type of fiber that can contribute to digestive issues ( 17 ).

The glycemic load (glycemic index multiplied by the carbohydrate content of food in grams) is an important consideration for individuals, especially those with diabetes, trying to control their blood sugar levels. Key Point: Several studies suggest that black-eyed peas have a glycemic index that is in the mid-40s.

Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too. Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat.

“Black-eyed peas are an affordable source of plant-based protein and an excellent source of fiber, which helps you feel full longer and plays a role in heart health and keeping blood sugar stable,” Msora-Kasago says.

Best beans for people with diabetes

Black beans: These commonly found beans are packed with fiber, protein, and antioxidants. They have a low GI and provide steady energy without causing a rapid increase in blood sugar levels. Black beans also contain essential nutrients like folate, iron, and magnesium.