Nigerian brown beans, also known as black-eyed beans, are a staple food in many households across Nigeria and other parts of Africa. This legume is not only affordable but also highly nutritious, making it a great option for those looking to incorporate more plant-based foods into their diets
Nigerian brown beans, also known as brown cowpeas, are a staple crop in Sub-Saharan Africa. These beans are highly nutritious and provide a good source of carbohydrates, protein, and other essential nutrients.
In Nigeria, brown beans are a significant part of the diet and provide a vital source of plant-based protein.
Nigerian brown beans offer a wealth of delicious cooking options. From boiling and eating plain to incorporating with staple grains like rice or corn, to mashing and making soup, milling into flour, frying into fritters (akara), or steaming into pudding (moin-moin), there are many ways to enjoy this nutritious and versatile bean.
This article will delve into the nutritional composition and health benefits of brown beans.
Nutritional content of Nigerian Brown Beans
Nigerian brown beans are highly nutritious and are packed with a variety of essential nutrients. They are a rich source of carbohydrates, proteins, dietary fiber, and minerals such as calcium, potassium, sodium, iron, zinc, manganese, and copper. Additionally, brown beans have a low glycemic index, which is beneficial for individuals who are looking to regulate their blood sugar levels. With a glycemic index of 39, they are considered to be a low-glycemic food.
One serving of Nigerian brown beans contains 245 calories, making it a great source of energy for people who are looking to maintain their weight or build muscle. As a good source of plant-based protein, brown beans are particularly valuable for vegetarians and vegans who are looking for alternatives to animal-based proteins.
Health Benefits of Nigerian Brown Beans
Here are some of the health benefits of consuming Nigerian brown beans.
1. Good source of Protein
One of the most significant health benefits of brown beans is their high protein content. Proteins are essential macronutrients that are required for the growth, repair, and maintenance of tissues in the body. For vegetarians and vegans, beans can provide a source of plant-based protein that is essential for their diet.
2. Improves Heart Health
Nigerian brown beans are an excellent source of dietary fiber, which can help reduce cholesterol levels and improve heart health. Fiber helps to remove excess cholesterol from the bloodstream and reduces the risk of heart disease. Additionally, brown beans are low in fat and contain no saturated fat, which is linked to an increased risk of heart disease.
3. Aids Weight Management
Brown beans are a low-calorie food that can help support weight management. They are filling and can help reduce cravings for unhealthy snacks. Additionally, their high fiber content makes them a great option for those looking to increase their fiber intake.
4. Improves Digestive Health
The fiber in Nigerian brown beans helps to promote healthy digestion by preventing constipation and other digestive issues. Additionally, brown beans are a good source of prebiotics, which are essential for maintaining a healthy gut microbiome.
5. Boosts Energy Levels
Nigerian brown beans are a good source of complex carbohydrates, which provide long-lasting energy. Additionally, they contain a variety of essential vitamins and minerals, including iron, calcium, and magnesium, which are essential for maintaining optimal energy levels.
In conclusion, Nigerian brown beans are a highly nutritious food that offers a range of health benefits. They are an affordable and readily available option for those looking to incorporate more plant-based foods into their diets. Whether you consume them as a main dish or as a side, brown beans are a great option for anyone looking to improve their overall health and wellbeing.