Are Black-eyed Peas Good For Diabetics Type 2?

Choosing the right foods is very important. While traditional diabetic diets often focus on familiar foods like whole grains, lean proteins, and leafy greens, some unknown foods are also good for diabetes management. One food in particular is the black-eyed pea. But are black-eyed peas good for diabetics type 2?

Black-eyed peas contain a high amount of protein fiber and complex carbohydrates. However, diabetics are wondering if they can add it to their diet. In this article, we will discuss what black-eyed peas can do for people with type 2 diabetes and learn how to add this protein-rich food to a diabetic’s meal plan.

Below you will find useful information and tips, irrespective of whether you are interested in new concepts for meal planning or want to improve your approach to managing diabetes.

What is Type 2 diabetes?

Type 2 diabetes happens when your body does not respond properly to insulin, a hormone that controls blood sugar. In type 2 diabetes, the body

• Becomes resistant to insulin
• Does not secrete enough insulin.

How does it happen?

• Insulin resistance: Your cells become obstructive to insulin.
• Pancreas strain: Your pancreas glands secrete more insulin to cover the job.
• Blood sugar buildup: excess glucose remains in your bloodstream.

Symptoms

• Frequent urination
• Fatigue
• Blurry vision
• Slow healing wounds
• Tingling hands/feet
• Risk Factors

Family History

• Obesity
• Physical inactivity
• Age (45+)
• Complications

If not treated

• Heart disease
• Kidney damage
• Nerve damage
• Vision loss
• Increases risk of infection

Managing Type 2 Diabetes

While there’s no cure, lifestyle changes and medical treatment can control blood sugar levels such as:

1. Healthy eating
2. Regular exercise
3. Medication (oral or injected)
4. Monitoring blood sugar
5. Regular health check-ups

Key Statistics:

• 537 million people worldwide live with diabetes (IDF, 2021).
• 1 in 5 adults with diabetes remain undiagnosed (WHO, 2019).
• Type 2 diabetes accounts for 90–95% of diabetes cases (ADA, 2022).

Are black-eyed peas good for diabetics type 2?

Yes. Black-eyed peas are good for diabetics, especially type 2. These beans are one of the many types of legumes rich in protein, fiber, and other nutrients.

They are low-glycemic; that is, they do not raise the blood sugar level when taken in large portions. This can go a long way toward avoiding fluctuations in blood glucose as well as helping to control insulin resistance.

In addition, the fiber content in black-eyed peas helps regulate blood sugar levels. Also, black-eyed peas contain proteins, which can assist in weight control without increasing blood sugar levels.

The Nutritional Value of Black-Eyed Peas

Black-eyed peas are a nutrient-rich superfood that deserves attention. These small, cream-colored legumes have lots of vitamins, minerals, and macronutrients.

Macronutrients

Protein: 13-16 grams per 1 cup cooked (about 30% of daily value)

Fiber: 6-9 grams per 1 cup cooked (about 40% of daily value)

Complex carbohydrates: rich in starch, cellulose, and hemicellulose

Low Fat: Only 0.5-1g per 1 cup cooked

Vitamins and Minerals

Folate: 255 mg per 1 cup

Magnesium: 120 mg per 1 cup cooked

Potassium: 1128 mg per 1 cup cooked

Vitamin A: 20% of daily value per 1 cup cooked

Vitamin K: 25% of daily value per 1 cup cooked

Iron: 15% of daily value per 1 cup cooked

Zinc: 10% of daily value per 1 cup cooked

Additional Nutrients

Antioxidants: polyphenols, flavonoids, and saponin

Phytochemicals: These compounds in plants have health benefits.

Prebiotic Fiber: It helps improve the digestive system and the gut health.

Glycemic Index (GI)

Black-eyed peas have a low GI of 30-40. They are good for:

1. Blood sugar control
2. Weight management
3. Energy

Nutritional Benefits

1. Supports heart health
2. May reduce inflammation
3. Promotes digestive health
4. Helps regulate blood sugar
5. Supports bone health

How to include Black Eyed Peas into your diet

1. Add to soups, stews, and salads.
2. Use in place of meat for protein.
3. Make black-eyed pea hummus.
4. Enjoy as a side dish.
5. Benefits of Black Eyed Peas for Type 2 Diabetics

Key Benefits for Type 2 Diabetics

1. Blood Sugar Control: Black-eyed peas have low GI and fiber, keeping blood sugar levels under check.
2. Improves Insulin Sensitivity: There are also benefits of magnesium, potassium, and fiber that improve insulin sensitivity in the body.
3. Weight Management: The foods rich in fiber and protein help reduce portion size intake, hence aiding in weight loss.
4. Reduces Inflammation: antioxidants and phytochemicals combat oxidative stress.
5. Enhances Cardiovascular Health: Soluble fiber, potassium, and magnesium are good for the heart and help reduce the risks of developing heart diseases.

Additional Advantages

• Rich in Fiber: Help promote colon health and function properly for digestion.
• Antioxidant Properties: Avert any harm to the cells and oxidative stress.
• Low in Fat: Supports weight management.
• Good Source of Protein: Essential for Muscle Repair
• Supports Bone Health: Rich in calcium, magnesium, and potassium.
• Different nutrients and their role in diabetes control

Nutritional Breakdown

Black-eyed peas are very rich in nutrients and can help in managing diabetes. Now let’s consider the main nutrients and their effects.

Macronutrients

Protein: 15-16 grams per 1 cup cooked, supporting muscle growth and repair.

Fiber: 9-10 grams per 1 cup cooked, regulating blood sugar and digestion.

Complex carbohydrates: providing sustained energy and fiber.

Low Fat: Only 0.5-1g per 1 cup cooked, supporting weight management.

Vitamins and Minerals

Folate: 255 mg per 1 cup cooked, essential for cell growth and development.

Magnesium: 120 mg per 1 cup cooked, supporting insulin sensitivity and heart health.

Potassium: 1128 mg per 1 cup cooked, regulating blood pressure and electrolyte balance.

Vitamin A: 20% of daily value per 1 cup cooked, supporting immune function and vision.

Vitamin K: 25% of daily value per 1 cup cooked, essential for blood clotting.

Phytochemicals and antioxidants

Polyphenols: antioxidants reducing oxidative stress and inflammation.

Flavonoids: phytochemicals supporting cardiovascular health.

Saponins: antioxidants with anti-inflammatory properties.

Precautions and Considerations

Although black-eyed peas are healthy for Type 2 diabetics, here are some precautions and rules to follow.

Allergies and Intolerances: If you’re allergic to legumes or have experienced adverse reactions, consult your healthcare provider.

Monitor for signs of allergy or intolerance: hives, itching, swelling, or digestive issues.

Interactions with Medications

Consult your healthcare provider if taking:

• Blood thinners (warfarin)
• Diabetes medications (oral or injected)
• Blood pressure medications
• Adjust medication dosages or meal plans as recommended.

Portion control and carbohydrate counting

• 1/2 cup to 1 cup cooked black-eyed peas per day is recommended.
• Count carbohydrates: 30-40 grams per 1 cup cooked.
• Balance with other nutrient-dense foods.

Cooking Tips

• Do not use extra salt, sugar, or unhealthy fats.
• Use low-sodium broth or water when preparing foods.
• Reduce your intake of processed or canned black-eyed peas.

Digestive Concerns:

Slowly incorporate black-eyed peas into your diet to avoid stomach upsets.

Check if there are signs of digestive issues such as: swelling, belching or bloating, etc.

Pregnancy and Breastfeeding

Please do not take black-eyed peas without first discussing it with your healthcare provider.

Ensure proper hydration and nutrient balance.

Kidney Function

1. If you have kidney disease, the scenario is different, or if you are suffering from kidney failure it is advisable to consult your doctor.

2. Be careful with potassium intake because black-eyed peas are very rich in potassium.

Additional Considerations

Ask a registered dietitian to help you

Check your blood sugar often and eat the right portions of food.

Combine black-eyed peas with other diabetic-friendly foods for more nutritional value.

Key Takeaways

Consult your healthcare provider before changing your diet.

Monitor allergies and digestive issues you may notice.

Maintain right portion control.

Eat healthy meals.

Read also: Are Red Beans And Kidney Beans The Same?

FAQs

Q: Are black-eyed peas good for diabetics type 2?

A: Yes. It’s very important to note that black-eyed peas are very good for diabetics type 2 because they contain a low glycemic index and are rich in nutrients that assist in controlling the blood sugar level.

Q: How can black-eyed peas help diabetics with type 2?

A: Black-eyed peas contain high-ranking soluble fiber that reduces the rate of glucose and prevents blood sugar fluctuations. It also includes magnesium, which regulates blood sugar levels.

Q: Can diabetics eat beans and peas?

A: Yes! Beans and peas are a great source of protein and fiber, which can help regulate blood sugar levels for diabetics.

Q: Are there any specific beans or peas that diabetics should avoid?

A: Diabetics should be cautious of baked beans or beans prepared with added sugar, because they can increase blood sugar levels.

Black-eyed peas are good for diabetics type 2. You can eat it with other diabetic-friendly foods. However, it is advisable to consult your healthcare provider or a dietitian before you include black-eyed peas in your daily diet.

Are you ready to change your meal plan? Consult a professional now.