Lobia is a highly beneficial pea from the cowpea family. Often known as black-eyed peas, the legume has a high amount of soluble dietary content, has a low glycemic index of 33, and a medium glycemic load of 20 (for 100 grams of boiled lobia).
Glycemic Index and Glycemic Load
Lobia has a low glycemic index of 33 and a glycemic load of 20. What makes it a superfood for diabetics is its high dietary fiber content of around 10%.
Being a soluble dietary fiber, it absorbs excess glucose present inside the blood.
Suggested: What Foods Have a Zero Glycemic Index?
Benefits of Eating Lobia
For Diabetes: Lobia has a high amount of dietary soluble fiber which makes it suitable for diabetics. It acts as a low-GI food.
Cholesterol: It is also beneficial for people who have high cholesterol like me. Lobia acts as a natural anti-inflammatory and relaxes blood vessels.
Weight Management and Triglycerides: Further, one study with 42 women who were fed 1 cup of cooked lentils for 6 months saw a decrease in waist circumference and lower triglyceride levels.
How to Eat Lobia in a Healthy and Tasty Way?
For me, lobia acts as a healthy comfort food. I usually fry some tomato, garlic, and a small portion of eggplant and then boil the lobia among these ingredients. As soon as it becomes soft, it is ready to eat with a tasty broth.
The recipe is mentioned below:
- Soak some lobia overnight or at least for 4-5 hours.
- Then fry a few cloves of garlic in very little oil.
- Add a small diced eggplant (for 100g lobia).
- Add a small tomato, diced.
- Continue to fry till both of them become soft.
- To this mix, add boiled lobia.
- Let it cook for a few minutes and then it is ready to serve.
Nutritional Chart For Lobia
The nutritional chart for 100 grams of boiled lobia is shown below.
- Water – 11 grams
- Energy – 343 kcal
- Protein – 23.8 grams
- Total fats – 2.07 gram
- Carbohydrates – 59.6 grams
- Dietary fiber – 10.7 grams
- Calcium – 85 mg
- Iron – 9.95 mg
- Magnesium – 333mg or 0.33 gram
- Phosphorus – 438 mg or 0.43 gram
- Sodium – 58 mg
- Zinc – 6.11 mg
- Copper – 1.06 mg
- Manganese – 1.54 mg
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175208/nutrients
Disclaimer: This article is purely based on personal experience and the knowledge accumulated over time. It does not amount to medical advice by any means. Any therapy, diet, or treatment plan should be undertaken in consultation with your doctor.
