Pulses are well-known for their health benefits, but while varieties like chickpeas, moong beans, arhar, and rajma often steal the spotlight, lobia (cowpea or black-eyed peas) is an unsung hero.

Low in calories, high in fiber, and free of fat, lobia is a great option for weight loss diets. It's also rich in essential nutrients such as calcium, magnesium, and iron, which contribute to various health benefits.

Lobia, with its textured, oval-shaped beans and distinct black eye, is native to Africa but is now enjoyed in India, Southeast Asia, and the southern United States.

What Is Lobia?
Lobia, also known as chaula or chaura, is a type of cowpea or black-eyed bean. This nutritious legume originated in Africa and is now consumed worldwide. The tender green pods are used in cooking, and the seeds are made into lentils. Although it was once primarily used as animal feed, its nutritional benefits have led to its inclusion in various diets.

Nutritional Value of Lobia
Lobia is rich in protein and packed with other nutrients.

Approximately 100 grams of lobia contains:

• Energy: 336 Kcal
• Carbohydrates: 60.03 g
• Protein: 23.52 g
• Total Fat: 1.26 g
• Dietary Fiber: 10.6 g
• Vitamin C: 1.5 mg
• Sodium: 16 mg
• Calcium: 110 mg
• Iron: 8.27 mg
• Magnesium: 184 mg
• Manganese: 1.528 mg
• Phosphorus: 424 mg
• Zinc: 3.37 mg

Healthy Recipe Using Lobia
Try this refreshing veggie and bean salad:

Ingredients:

• 1 cup boiled lobia
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp chopped dried oregano
• Salt and pepper to taste
• ¼ cup chopped cucumber
• ¼ cup chopped onion
• ¼ cup chopped tomato
• ⅔ cup diced red bell pepper
• ½ cup crumbled tofu
• 2 tbsp boiled sweet corn

Preparation Method:

1. In a bowl, whisk together olive oil, lemon juice, salt, oregano, and pepper.
2. Add cucumber, onion, tomato, lobia, bell pepper, and sweet corn. Toss well.
3. Serve at room temperature or chilled.

Health Benefits of Lobia
Lobia offers a range of health benefits:

1. Stabilizes Cholesterol Levels
   Lobia helps lower cholesterol due to its high fiber and protein content, which reduces bad cholesterol. It also contains phytosterols that support healthy cholesterol levels.

2. Fights Free Radicals
   Rich in antioxidants like vitamins A and C, lobia can help eliminate free radicals, potentially reducing cancer risk and promoting overall health.

3. Regulates Blood Sugar
   Lobia is a low glycemic index food, making it ideal for diabetics. Its high protein and soluble fiber content aid in blood sugar regulation.

4. Supports Pregnancy
   Lobia is an excellent source of iron, protein, and folate, essential nutrients during pregnancy. A diet high in folate can reduce the risk of neural tube defects in newborns.

5. Promotes Skin Health
   With its antioxidant content, lobia helps protect skin cells from damage and aids in reducing signs of aging like wrinkles and spots.

6. Enhances Hair Health
   The protein in lobia supports hair growth and health, making it a beneficial addition to your diet for maintaining shiny, strong hair.

Final Thoughts
Regular consumption of lobia can contribute to better cholesterol management, improved blood sugar regulation, and enhanced skin and hair health. Incorporate lobia into your diet to enjoy these benefits and improve overall well-being.

FAQs

1. Is lobia beneficial for stomach health?
   Lobia supports stomach health but may cause issues like gas or bloating in some individuals.

2. Does lobia help with constipation?
   Yes, lobia contains soluble fiber that aids in relieving constipation.

3. Is white lobia effective for weight loss?
   Absolutely! Lobia is low in calories and rich in nutrients, making it an excellent choice for weight loss.

4. Is it advisable to eat lobia at night?
   It is generally better to avoid consuming lobia at night, as it may cause bloating for some people.

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