Lobia is also known as cowpea or kidney bean in English. It is known as a kidney bean due to its shape and resemblance to kidneys. Unlike its name – cowpea – it is not a pea but a bean and belongs to the plant family Fabaceae. The surprising and extraordinary red lobia benefits are nothing short of amazing.
Lobia is a variety of the common bean (Phaseolus vulgaris). They are native to Mexico and Central America.
They are highly nutritious and are used in a variety of traditional dishes like salads, curries, etc.
They come in a wide range of patterns and colors, such as white, red, black, creams, purple, mottled, and striped.
This article is mainly focused on the nutritional aspect of lobia, types of lobia, red lobia benefits, and how to use lobia. Moreover, it will also focus on the downsides or side effects of lobia.
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Nutritional Value of Lobia
Lobia (kidney beans) are a great source of fiber and carbohydrates. Moreover, they are also full of proteins.
A 100 grams of lobia has the following nutritional value:
- Calories: 127
- Protein: 8.7 grams
- Water: 67%
- Fiber: 6.4 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fat: 0.5 grams
It also has a major portion of other vitamins and minerals, such as:
- Iron
- Copper
- Selenium
- Zinc
- Potassium
- Thiamine
- Phosphorus
- Magnesium
- Riboflavin
- Vitamin B6
Types of Lobia
There are two main types of lobia used all around the world:
1. Red Lobia
Red lobia has a more prominent flavor than white lobia. They have a slightly nutty flavor.
You can add red lobia to meals with a long cooking time.
Red lobia is mainly used in chili, stews, salads, soups, and casseroles.
It is commonly used all around the world and in Pakistan and India.
2. White Lobia
White lobia has an ivory-colored, firm, and creamy texture. It has a mild flavor.
If you want to prepare a dish within less time, then you can add white beans to your recipe.
White beans have a unique texture that enables them to absorb the flavors well.
You can add white lobia in salads, soup recipes, and in chili recipes.
10 Amazing Red Lobia Benefits
White and Red lobia benefits are undeniable. Some of the top 10 red lobia benefits are as follows:
1. Aids in Weight Loss
Obesity and excessive weight gain are linked with a raised risk of several chronic diseases. Moreover, many people around the world try to lose or maintain their weight.
Many observational studies associate bean consumption with a reduced risk of obesity and excess weight gain. (Ref 1, Ref 2)
A two-month study was conducted on 30 obese adults on a weight loss diet. It reported that eating beans and other legumes four times per week causes greater weight loss than a bean-free diet.
A recent review of 11 studies conducted in 2011 showed some supporting evidence but was unable to draw a strong conclusion.
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Red lobia has proteins, fibers, and antinutrients that can contribute to the beneficial effects of kidney beans on weight loss.
Lobia has an antinutrient called starch blockers. They are a class of proteins that can delay or impair the digestion and absorption of carbohydrates (starch) from the digestive tract.
Boiling lobia for 10 minutes completely inactivates starch blockers.
Moreover, cooking kidney beans have a lot of beneficial compounds, minerals, and nutrients that make them best for weight loss.
READ: Red Beans For Weight Loss: Are they Effective?
2. Improve Blood Sugar Levels
Diabetes is common all over the world. Moreover, with time high blood glucose levels can also increase the risk of several chronic diseases like heart disease. Thus, it is important to maintain healthy blood sugar levels.
Lobia is full of fiber, protein, and slow-release carbohydrates which makes them best for maintaining healthy levels of blood glucose.
Lobia has a low glycemic index (GI) which means that the rise in blood sugar after consuming kidney beans is more gradual and low.
Moreover, it is seen that beans are better at controlling and maintaining blood glucose levels than most dietary sources of carbs.
Consuming foods with low glycemic index also improves blood glucose control in people who have Type 2 Diabetes.
Even if you don’t have diabetes or blood sugar issues, adding beans to your diet can improve the sugar balance in the blood and also protect the overall healthy by reducing the risk of several chronic diseases.
3. Lowers Cholesterol
Lobia has a high content of soluble dietary fiber and complex carbohydrates. These both can aid in lowering cholesterol levels in the blood.
The soluble dietary fiber in lobia forms a gel-like substance in the stomach. This substance surrounds the cholesterol and prevents the reabsorption of cholesterol in the body.
Moreover, lobia has phytosterols which can also aid in maintaining healthy cholesterol levels which also keeps the heart healthy.
4. Prevent Colon Cancer
Colon cancer is one the most common types of cancer all around the world.
Many observational studies associate legume intake (also, beans) with a lesser risk of colon cancer. (Ref 1, Ref 2).
Beans have a wide range of nutrients and fibers which have potential anticancer effects.
Fibers like resistant starch and Alpha-galactosides pass undigested down to the colon. In the colon, they are fermented by friendly bacteria which form SCFAs.
SCFAs such as butyrate can improve the health of the colon and reduce the risk of colon cancer.
5. Improve Heart Health
Consuming lobia can help in keeping the heart strong and healthy. This is because lobia can aid in reducing many risk factors associated with heart diseases.
Regular consumption of lobia can reduce inflammation which can aid in reducing the risk of heart attack.
Lobia is full of antioxidants and phenolic compounds which are beneficial to preventing chronic diseases such as heart disease, cancer, etc.
Moreover, lobia has a high quantity of magnesium which acts on cholesterol and aid in fighting diseases such as vascular diseases, stroke, coagulation of the arteries, heart attack, etc.
6. Improve Gut Health
Lobia can deal with almost all stomach problems and the problems associated with the spleen and pancreas. It calms and soothes aggravated bowel movements and aids in smoothing the digestion and absorption of nutrients in the blood.
Red lobia has insoluble dietary fiber that can add bulk to the stool which makes bowel movements easy. Thus, it helps in relieving constipation.
If lobia is eaten in the right quantity, then it can also aid in cleansing the digestive tract and make sure the removal of toxins from the body. This also lowers the risk of colon cancer.
7. Good for Pregnancy
Lobia has folate which is very essentially needed in the first trimester of pregnancy. It aids in the proper brain development of the baby. Folate makes sure that the baby doesn’t have any spinal cord abnormality or brain dysfunction.
Thus, a diet enriched with folate (folic acid) can massively reduce the risk of brain and spinal cord diseases in the baby.
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If you’re a pregnant woman, then you must include red lobia in your diet.
You can make salads, and curries, or add rock salt, lemon juice, vegetables, and lobia to make a lobia salad.
Apart from folate, lobia is full of many other proteins, minerals, and iron which are essential during pregnancy. Therefore, adding red lobia to your diet can naturally provide you these minerals. That’s how red lobia benefits in pregnancy.
8. Nourish Skin and Delay Aging
If you’re constantly worried about the skin, you no longer have to stress.
Red lobia has high protein levels that are perfect for glowing and healthy skin. Lobia is also enriched with antioxidants that can repair the skin and prevent any sort of skin damage.
Moreover, lobia has dietary fiber which can cleanse the stomach and bring out the natural glow of the skin.
Moving forward, lobia has Vitamin A and Vitamin C. Both of these vitamins are essential and beneficial for the skin. They prevent skin cells from getting damaged by free radicals.
These vitamins can also repair and rejuvenate the skin. Lobia having anti-oxidant properties can also prevent aging symptoms such as spots, wrinkles, facial lines, etc.
9. Prevents Hairloss
One of the most surprising red lobia benefits is that it is good for the health of the hair and prevents hair loss.
Consuming lobia regularly can provide great levels of proteins that can nourish hair. The hair strands are composed of proteins. Thus, taking lobia means your hair strands will become healthy and prevent hair loss.
The nutrients in lobia can make the hair healthy and improve growth.
10. Prevents Hypertension
Red lobia is an excellent source of magnesium, potassium, proteins, and soluble fibers. They all can aid in reducing hypertension. Moreover, they also help in keeping a normal blood pressure.
Magnesium and potassium can expand the vessels and arteries which allows smooth blood flow.
Lobia Side Effects
Some of the downsides of lobia are as follows:
- Raw kidney beans have a high amount of toxic protein, phytohaemagglutinin. It is found in various beans and is most commonly high in red kidney beans. Eating raw kidney beans can cause vomiting, diarrhea, stomach upset, etc.
- Raw and improperly cooked lobia has many antinutrients. These are substances that can lessen nutritional value by impairing nutrient absorption from the digestive tract. Lobia has Phytic acid, starch blockers, and protease inhibitors.
- Beans can also cause bloating, diarrhea, or flatulence in some people. Beans have some insoluble fibers known as alpha-galactosides which cause these side effects. These insoluble fibers can be removed by soaking and sprouting the lobia.
- Lobia has Raffinose – a triglyceride that can cause abdominal pain, gas, and bloating in some people who are allergic to raffinose naturally.
How to Use Lobia?
You can incorporate lobia into your diet in various ways. Some of them are as follows:
- You can combine cooked red lobia with white and black beans to make a three-bean salad.
- You can blend lobia with garlic and seasonings to make a healthy spread for sandwiches.
- Mix lobia with onions, tomatoes, lemon juice, and black pepper dressing to make a healthy breakfast option.
- You can eat cooked kidney beans instead of multigrain toast.
- You can also make lobia curry and enjoy it.
Final Words
Kidney beans (cowpeas and lobia) are consumed worldwide; however, people are unaware of their benefits. It comes in two different types i.e., red lobia and white lobia.
Red lobia benefits are innumerable and undeniable. From boosting weight loss to maintaining healthy skin and gut, it can do wonders for the human body.
If you want to add red lobia to your diet and want a proper diet plan, then you can consult the best nutritionist in Pakistan via Marham.
Moreover, you can also book an in-clinic or video consultation with any doctor in Pakistan by calling us at 03111222398 or downloading Marham’s application.
Frequently Asked Questions (FAQs)
1. Which is better red lobia or white lobia?
Red lobia and white lobia have slight variations in their nutritional profiles. Red lobia has marginally higher levels of fiber, protein, and potassium. On the other hand, white lobia has slightly more calcium.
2. Is lobia heavy or light?
Lobia is a low-calorie food and helps in weight loss. It provides many nutrients such as protein, soluble fiber, folate, iron, etc that provide many health benefits.