Pigeon peas (red gram) - How Many Calories?

Dietitian's Tips for Consuming Pigeon Peas (Red Gram)

• Metabolic Impact: Pigeon peas have a low glycemic index thanks to their high fiber content, which slows post-meal blood sugar spikes and promotes lasting satiety. With 21.7 grams of protein per 100g, they also support muscle repair and help sustain a healthy basal metabolic rate.
• Consumption Tips: Soaking pigeon peas in water for at least 8 hours before cooking improves digestibility and significantly reduces antinutrient levels. Aim for 2-3 servings per week at around 150-200 grams of cooked legumes, prepared as a stew, soup, or curry for a satisfying and balanced meal.
• Points to Watch: Due to their notably high potassium content, individuals with kidney disease should consult a dietitian before adding pigeon peas to their regular diet. People prone to bloating or gas should gradually increase their intake and consider adding digestion-friendly spices like cumin or ginger to reduce discomfort.
• Exercise Equivalent: The 343 calories found in 100 grams of dry pigeon peas correspond to roughly 45-50 minutes of brisk walking for a 70-kilogram person. When eaten before a workout, the slow-releasing carbohydrates they contain provide a steady stream of energy throughout the session.