Are black eyed peas keto friendly? – Calories, Nutrition and Keto Recipes

Are black eyed peas Keto-Friendly?

Black-eyed peas, also known as cowpeas, are not typically considered keto-friendly. The ketogenic or keto diet is a low-carb, high-fat diet that minimizes carb intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, which prompts your body to become highly efficient at burning fat for energy. Black-eyed peas, like most legumes, are relatively high in carbohydrates which can potentially interrupt the state of ketosis.

Nutritional Facts About black eyed peas

Although black-eyed peas might not strictly fit into a keto diet due to their carb content, they are still nutritious. They are packed with fiber, protein, and a variety of vitamins and minerals. They are especially rich in potassium, iron, and Vitamin A.

What is the Average Weight?

The average weight of a single black-eyed pea is about 0.1 gram. One serving is typically around one cup, which weighs approximately 172 grams.

Additional Information About black eyed peas

Black-eyed peas are also a good source of some B vitamins, which are essential for converting food into energy. They are also a great choice for maintaining and improving digestion due to their high fiber content.

They are low in fat, free from saturated fat, and are a natural source of plant-based protein. This makes them an excellent choice for vegetarians and vegans, and they are also gluten-free, making them a safe choice for those with celiac disease or a sensitivity to gluten.

Other Foods To Match With

Black-eyed peas are quite versatile in the kitchen and can be paired with various foods. They are a staple in Southern cooking in the United States, especially in a traditional dish called Hoppin’ John, where they’re cooked with rice, onions, bacon, and seasoned with salt and pepper.

They also pair well with other legumes, grains, and vegetables in a healthy salad, or can be mashed and used in veggie burgers. Their mild, creamy flavor complements many spices. They pair particularly well with strong, earthy flavors like cumin, turmeric, and coriander.

8 Famous Keto-Friendly Dishes To Try

Black eyed peas, like many other legumes, are not considered keto-friendly. These peas are relatively high in carbs, which can interfere with your body’s ability to stay in ketosis, the fat-burning metabolic state that’s the goal of the ketogenic diet.

However, using keto-friendly alternatives to black eyed peas, a variety of delicious meals can be adapted to suit the strict nature of the ketogenic diet. Here are a few keto recipes loosely inspired by dishes that commonly use black eyed peas.

1.

Keto-Version Hoppin’ John

Hoppin’ John, a traditional Southern dish featuring black eyed peas, can be prepared with a keto twist by substituting peas with cauliflower rice. The recipe remains rich in flavor with smoked turkey, bell pepper, celery, onions, and seasonings, and is a great low-carb alternative.

2.

Low-Carb Black Eyed Pea Soup

Modifying the classic Black Eyed Pea Soup recipe to suit a keto diet involves substituting black eyed peas with chopped zucchini which provides a satisfying bite while keeping the carbohydrates in check. This recipe is packed with flavors from ham, onion, tomatoes, and a blend of herbs and spices.

3.

Low Carb Black Eyed Pea Salad

In this adapted salad recipe, black eyed peas are swapped for green beans which also offer a satisfying crunch. Balanced with other veggies, bacon and a tangy dressing, it’s a great side dish or main meal option on a keto diet plan.

4.

Black Eyed Pea-Free Texas Caviar

The popular potluck appetizer, Texas Caviar, traditionally contains black eyed peas, but you can substitute cucumber and celery for a tasty, keto-friendly alternative. Serving it with diced avocado, red onion, colorful peppers, and a tangy vinaigrette guarantees excellent flavor.

5.

Cauliflower Dirty Rice

Cajun-style dirty rice traditionally contains black eyed peas among other ingredients. By substituting the peas and the rice for cauliflower rice, you get a keto-friendly version that keeps the heartiness of the traditional dish with reduced carbs.

6.

Black Eyed Pea-Free Chili

Chili recipes can be modified for a keto diet by replacing black-eyed peas with low-carb vegetables like zucchini and bell peppers. Adding beef, tomatoes, onions and ample seasoning ensures that this dish is still hearty and flavorful.

7.

Keto Black Eyed Pea Hummus

Traditional hummus is not considered keto-friendly due to the black-eyed peas and chickpeas it contains. This keto version replaces legumes with roasted cauliflower, which when pureed with tahini, garlic, lemon juice, and olive oil, replicates the creamy texture and rich taste of regular hummus.

8.

Black Eyed Pea-Free Jambalaya

Jambalaya is another comforting Southern dish where black-eyed peas can be replaced with chopped zucchini to create a keto-friendly version. Paired with shrimp, chicken, sausage and a rich tomato base, the recipe remains bursting with flavors while being low-carb.

Are black eyed peas considered keto-friendly?

No, black eyed peas are not considered keto-friendly. The ketogenic diet is a low-carb, high-fat diet. A food is considered keto-friendly if it’s high in fat, contains moderate protein, but is low in carbohydrates. A half-cup serving of cooked black-eyed peas contains about 20 grams of carbohydrates. Therefore, considering the daily limit of carbs on a ketogenic diet is 20-50 grams, including black eyed peas in your meal plan could easily lead you to exceed this limit.

What is the nutritional value of black eyed peas?

Black eyed peas, also known as cowpeas, are a good source of fiber and protein. A half-cup serving of cooked black-eyed peas provides around 100 calories, 7 grams of protein, 20 grams of carbohydrates, 0 grams of fat, and 8 grams of dietary fiber. They also contain an array of vitamin and minerals including Folate, Vitamin A, Vitamin C and Magnesium. However, their high carbohydrate content makes them unsuitable for a keto diet.

Can you substitute black eyed peas for a different legume on the Keto diet?

Yes, there are more appropriate options for legumes you can incorporate into the keto diet. While most legumes are high in carbohydrates, some, like green beans and black soybeans, can fit within a keto diet’s carb limits. Green beans contain approximately 4 grams of net carbs per 100 gram serving, and black soybeans contain around 2 grams of net carbs per 100-gram serving.

Are there any keto-friendly recipes that use black eyed peas?

Since black eyed peas are high in carbs, they’re typically not used in keto recipes. However, you could potentially recreate similar flavors using keto-friendly legumes such as black soybeans, or use lower carb vegetables instead of peas in your recipes.

What impact will consuming black eyed peas have on ketosis?

Eating black eyed peas could potentially knock you out of ketosis due to their high carb content. When your body is in ketosis, it is using fat for energy instead of carbohydrates. If you consume too many carbs (and sugars, since they’re also carbs), your body will revert back to burning glucose for fuel, disrupting ketosis. Therefore, it’s advisable to avoid high-carb legumes, including black eyed peas, while following the ketogenic diet.

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