Chawli- Nutritional Benefits

By:Renu Sain, Updated: Jun 29, 2021 | 00:01 IST
chawli.
Chawli or lobia is the type of beans that can be soft boiled, cooked, crushed and sauteed with other vegetables, or even used to prepare soups, stews and curries. They taste good in any of these forms.

In India, people use lobia to prepare soups. Also known as black-eyed peas or cowpeas, they are small elliptical beans and come packed with a wide range of nutrients. They are cream-colored beans and have a black or red eye-like structure on the inner curve. These low-fat legumes have high levels of proteins and minerals, which provide several health benefits to the body.


Health benefits of Chawli:

Lobia is one of the legumes that have been cultivated for centuries for its delectable taste and rich nutrient profile. Some of its famously known health benefits are:

  • Combats infections
  • Enhances digestive health
  • Beneficial for pregnant women
  • Advances heart health
  • Improves digestive health
  • Supports skin health
  • Aids bladder function
  • Prevents anaemia


Nutritional composition:

Serving: 100 grams

NUTRIENTS

MEASURE (%DV)*
Calorie

 343
Carbohydrate

 22%
Dietary fibre

 39%
Protein

 48%
Fat

 3%
Vitamin A 44%

 Vitamin K 37%
Thiamin 57%

 Niacin 17%
Pantothenic acid 30%

 Riboflavin 13%
Vitamin C 2%

 Vitamin B6 28%
Manganese 67%

 Folate 160%
Copper 118%

 Iron 55%
Magnesium 83%

 Potassium 29%
Selenium 17%

 Phosphorus 63%
Calcium 7%

 Zinc 56%




Key health benefits of Chawli:

1.Maintains heart health- The presence of minerals like potassium and magnesium helps augment the heart's health. Chawli also contains dietary fibre, which helps to lower the bad cholesterol levels in the body.


2.Beneficial for expecting mothers- Chawli is rich in Folate and several other B Complex vitamins that help in supporting a healthy pregnancy and ensure good fetal development.


3.Promotes digestive health- The high fibre and protein content in Chawli supports smooth bowel movement. The soluble fibre in lobia acts as a prebiotic that makes them beneficial for gut and stomach health.


4.Manages diabetes- Because of its low glycemic index, lobia consumption minimizes the risk of sugar spike in the blood. Dietary fibres remove extra fat and sugar from the gut and the blood, thereby improving the management of fat and sugar.


5.Fortifies bones and muscles- Protein-rich lobia facilitates in strengthening bones, joints, muscles and connective tissues. It also has recommended percentage of calcium that are valuable for bones.
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