White Cowpea / White Lobia / Black-Eyed Peas is a highly nutritious legume associated with numerous health benefits, including supporting weight management, improving heart health, and promoting digestive health. They are rich in protein, fiber, essential vitamins, and minerals. 

 

Key Nutritional Components

White karamani is a nutrient-dense food that is naturally low in fat and calories. A 100-gram serving of cooked cowpeas typically provides approximately: 

• Protein: ~8 grams
• Fiber: ~6-8 grams
• Carbohydrates: ~21-24 grams
• Minerals: Iron, magnesium, potassium, calcium, zinc, phosphorus, selenium, and copper
• Vitamins: A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B5, B6, and B9 (folate) 

 

Primary Health Benefits

• Supports Weight Management: The high protein and fiber content in white karamani helps you feel full for longer (satiety), which can reduce overall calorie intake and aid in weight loss or maintenance.
• Improves Digestive Health: White karamani is an excellent source of soluble and insoluble fiber, which promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
• Enhances Heart Health: Being low in fat and a source of heart-healthy nutrients like potassium, magnesium, and fiber, it helps manage cholesterol levels and regulate blood pressure, thus lowering the risk of heart disease.
• Manages Blood Sugar Levels: The low glycemic index and high fiber content help slow down the absorption of sugar, which prevents blood sugar spikes and makes it a good food choice for individuals with diabetes.
• Boosts Immunity and Skin Health: Rich in antioxidants and vitamins A and C, it helps protect cells from damage caused by free radicals, supports the immune system, and promotes healthy skin by aiding in collagen synthesis and repair.
• Aids in Pregnancy: White karamani is rich in folate (vitamin B9), which is crucial during pregnancy to help prevent birth defects in the baby's brain and spinal cord. 

 

How to Incorporate Into Your Diet

White karamani is versatile and can be used in a variety of dishes. Soaking the dried beans before cooking can help reduce cooking time and improve digestibility. 

• Add them to salads, soups, and stews for an extra protein boost.
• Use them in Indian dishes like curries or temper with spices.
• Prepare patties or stir-fries using cooked white karamani.