Affordable Protein Boost: 104 grams for just $1.50
In the world of protein-rich foods, black-eyed peas stand out as a cost-effective and environmentally friendly choice. Here's why:
A one-pound bag of black-eyed peas contains approximately 104 grams of protein, making it a powerful source of this essential nutrient. This is more than what you'd find in many protein bars, which typically contain about 10-20 grams of protein per bar, and can cost $3.00 or more at grocery stores.
On the other hand, beef, one of the highest carbon foods, offers less protein per serving. For example, to reach the same 104 grams of protein found in a one-pound bag of black-eyed peas, you would need approximately 19 ounces (about 1.2 pounds) of ribeye steak. This is based on the protein content of ribeye steak, which ranges from about 22 to 26 grams of protein per 3-ounce serving.
The cost of 19 ounces of ribeye steak can range from $14 to over $20, depending on the quality. In contrast, a recent sale at a discount grocery store offered 5 cans of black-eyed peas for $4, making each can cost as low as 75 cents.
Black-eyed peas are not only a budget-friendly protein source but also a healthier one. They contain no sugar, no fat, no sodium, and no cholesterol. Fiber, an essential nutrient for human health, is also found in black-eyed peas, while beef does not contain fiber. Consuming more plant foods, such as black-eyed peas, is better for the planet as they are much lower in carbon.
Moreover, black-eyed peas contain all 9 essential amino acids, making them a complete protein. However, they have less amounts of some essential amino acids compared to other foods. To bolster the levels of an amino acid or acids in the diet, other foods with those amino acids can be added.
Recent studies have shown that consuming high amounts of fiber from vegetables, fruits, and whole grains can decrease the risk of dying from heart disease, cancer, type 2 diabetes, and stroke by 16% to 24%. For every additional 8 grams of dietary fiber consumed, the risk for each of these diseases falls by an additional 5% to 27%.
In conclusion, black-eyed peas offer a cost-effective, healthier, and more sustainable protein alternative compared to beef. They provide a significant amount of protein, are rich in fiber, and have no fat, sugar, sodium, or cholesterol. By choosing plant foods like black-eyed peas, we can reduce the senseless death of animals, contribute less to carbon emissions, and improve our health.
| Food | Protein per Serving | Serving size for 104g protein | |---|---|---| | Ribeye steak | ~25g per 3 oz | ~19 oz (1.2 lbs) | | Black-eyed peas | 104g per 1 lb bag | 1 lb bag |
[1] NutritionData. Self Nutrition Data. (2021). Ribeye Steak Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/beef-products/6367/2
[2] NutritionData. Self Nutrition Data. (2021). Black-eyed Peas Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/legumes-and-legume-products/4705/2
[3] Harvard Health. Harvard Health Publishing. (2020). The benefits of dietary fiber. [online] Available at: https://www.health.harvard.edu/staying-healthy/the-benefits-of-dietary-fiber
- Moving beyond animal-based protein sources, consider subscribing to a newsletter that focuses on sustainable-living and healthy-cooking, featuring recipes with cost-effective and high-protein foods like black-eyed peas.
- If you're a podcast listener, check out shows that discuss food-and-drink and lifestyle, which might offer episodes about the benefits of choosing plant-based protein alternatives, like black-eyed peas, over high carbon foods such as beef.
- When shopping for eco-friendly home-and-garden products, remember to select plant-based protein sources, like black-eyed peas, as you'll save money, contribute less to carbon emissions, and improve your health.
- Don't forget to balance your diet with foods rich in complete proteins, such as black-eyed peas, to avoid deficiencies in essential amino acids, while also reaping the additional health benefits from their high fiber content.
