The lima bean is a type of legume known for its mild flavor, creamy texture, and unique color, which can range from beige to green.Delicious and versatile, lima beans are also highly nutritious and have been linked to several potential health benefits.improved heart health This article explores some of the main benefits and downsides of lima beans, plus how to prepare them at home.They also provide a good amount of copper in each serving, which supports immune health and promotes brain function ( 3 ).Plus, lima beans are rich in magnesium, a mineral your body needs for energy production and DNA synthesis ( 4 ).Summary Lima beans are a good source of fiber, along with micronutrients like manganese, copper, and magnesium.Additionally, one study including 3,349 people found that eating legumes more frequently was linked to a lower risk of developing type 2 diabetes ( 9 ).May promote heart health Packing 9 grams of fiber into each 1-cup (170-gram) serving, lima beans can be an excellent addition to a heart-healthy diet ( 1 ).Furthermore, lima beans are rich in antioxidants — protecting you against oxidative stress and inflammation — to help keep your heart healthy and strong ( 11 , 12 ).Summary Lima beans may help support weight loss, stabilize blood sugar levels, and promote heart health.Fortunately, cooking, soaking, and processing beans can significantly reduce the content of these compounds to prevent any adverse effects on health ( 24 , 25 , 26 , 27 ).Bring the water to a boil, then reduce the heat and let the lima beans simmer for 45–60 minutes, or until soft and tender.Chefs often prepare lima beans with stock broth, seasonings, and ham for a flavorful side dish. .
Lima Bean Nutrition Facts and Health Benefits
While many of us may have avoided eating lima beans as children, they are a smart food to add to your meals at any age.One cup of boiled and drained lima beans, without salt (170g), provides 209 calories, 11.6g of protein, 40.1g of carbohydrates, and 0.5g of fat.Lima beans are naturally low in calories, but full of beneficial complex carbohydrates.There are three types of carbohydrates in a serving of lima beans: starch, fiber, and sugar.Fiber helps to stabilize blood sugar, boost satiety (feeling full), and improve digestive health.There is about 1 gram of fat in a cup of lima beans, making them a naturally low-fat food.Complete proteins provide all of the essential amino acids that the body cannot make and therefore must be consumed in the diet.Minerals in lima beans include manganese, potassium, copper, magnesium, phosphorus, and iron.One cup of boiled lima beans provides 209 calories, 76% of which come from carbs, 22% from protein, and 2% from fat.Summary Lima beans are a low-fat source of healthy complex carbs, fiber, and protein.Legumes, including lima beans, have been studied by nutrition researchers for years.An evaluation of the nutritional value of legumes published in the journal Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and metabolic syndrome.".Another review of studies found that increasing intake of beans, peas, and lentils (a group called "pulses") can help people with and without diabetes improve long-term glycemic control in their diets.Lima beans are a good source of manganese, a mineral vital to the health of the nervous system and brain.According to nutrition experts, the substances are deactivated in beans with appropriate soaking and cooking practices.If you've been diagnosed with this condition, or have other questions about antinutrients, speak with a registered dietitian for advice.Lima beans are also available canned, but they are often packaged in saltwater, adding upwards of 300mg sodium per 1/2 cup serving.If you buy shelled beans, you can blanch them and put them in the freezer, where they will stay fresh for up to three months.To cook fresh lima beans, add them to boiling salted water.The buttery, mild taste of this bean makes it an easy side dish that pairs well with fish, meat, poultry, or grains. .
7 Wonderful Benefits of Lima Beans
Lima beans are delicious and versatile legume that may have a number of important health benefits, which may include its potential ability to improve digestion, boost heart health, positively impact energy levels, aid circulation, stimulate growth and repair, defend against chronic illness, and protect against diabetes.The beans are actually the seeds of this plant, but their large size and dense nutrient profile make them an excellent sustenance crop.According to USDA, lima beans are good sources many nutrients that include potassium, phosphorus, magnesium, B- vitamins, and calories.The manganese levels in lima beans may also help to optimize the energy production process in the body.Finally, the iron content boosts red blood cell circulation, improving oxygenation and increasing energy.According to a Harvard Medical School report, daily intake of a cup of beans or lentils combined with a low-glycemic diet may help reduce blood sugar concentration and decreases coronary artery disease risk in people with type 2 diabetes.The high manganese concentration in lima beans may help protect the immune system and prevent various health conditions.Dietary fiber helps to bulk up the stool, thus preventing diarrhea, and also stimulating peristaltic motion to move food through the colon.The high content of iron found in lima beans may make them very good for the circulatory system.Anemia is another name for iron deficiency, and avoiding the weakness, nausea, fatigue, and headaches of that condition is also a good choice by keeping lima beans in your diet.Proteins are literally the building blocks of our body, and we require them for everything from cell and tissue development to cognition, bone strength, and energy.If you want to ensure normal growth and development or are recovering from an injury or illness, boosting your protein levels with lima beans is an effective and vegetarian-friendly option! .
Are Raw Lima Beans Deadly or Poisonous? Here's What You Need
Beans and legumes are among the healthiest foods you can eat, as they have protein, iron and fiber to keep you full and regular (they're called the magical fruit for a reason!).Lima beans are a type of legume, like chickpeas and lentils, and they pack some pretty impressive health benefits.Though you're likely not sitting around eating raw lima beans, it's important to keep them away from children and to make sure that, when you are cooking them, you're doing it properly.Though commercially grown lima beans in the U.S. must have less than 200 mg/kg of cyanide, it's definitely better to err on the safe side and cook your beans thoroughly, since ingesting even small amounts of cyanide could cause unpleasant side effects such as headache, dizziness, nausea, vomiting, rapid breathing and increased heart rate, according to the CDC.Oregon State University says that cooking your lima beans in a large pot of water for at least 30 minutes will remove about 80% of the original cyanide, but also notes that cooking U.S.
lima beans (which have low levels of linamarin) for 10 minutes will likely be sufficient. .
Why Beans Are Good for Your Health
It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. .
Lima Beans Nutrition: Nutrition Facts, Health Benefits, and More
Even if lima beans aren’t on your fave foods list right now, you’ll want to make some room on your plate for these super nutritious legumes after reading this.Because they’re packed with protein, fiber, vitamins, minerals, and protective plant compounds, munching on lima beans may benefit your health in a bunch of ways.Plus, since it’s the most filling macronutrient, adding protein-rich foods (like lima beans) to meals and snacks can keep you feeling satisfied.Eating a balanced diet that includes fiber-rich lima beans will help you reach the daily recommended value of 28 grams of dietary fiber.The high concentration of fiber and other nutrients like potassium and magnesium in lima beans can benefit your ticker.Noshing on plant-based food sources (like lima beans) may help reduce heart disease risk factors.A 2017 review found that participants who ate the most beans had a 10 percent lower risk of developing heart disease.In a 2019 review, bean-rich diets were also associated with a lower risk of coronary heart disease, high blood pressure, and obesity.Studies suggest that beans can benefit folks with diabetes by helping to lower post meal and long-term blood sugar levels. .
Is Lima Bean Soup Good for the Human Body?
A soup made from only two main ingredients -- lima beans and chicken broth -- wouldn't seem to be very nutritious.A bowl of lima bean soup also helps fortify your body with B vitamins, iron and potassium.Folate, another B vitamin, plays a role in DNA synthesis, so it's a critical nutrient for the growth of new cells.If your soup serving contains just one-eighth of one small carrot, you’ll get 30 percent of your recommended daily allowance of vitamin A. .
The Health Benefits of Canned Lima Beans
Combine lima beans with rice, lentils, corn or seeds to make a complete protein.Regular intake of fiber is associated with a decreased risk of heart disease, diabetes and certain types of cancer.A 1/2-cup serving of canned lima beans supplies small doses of other key nutrients as well.A 1/2-cup serving of canned lima beans contributes 9.1 milligrams of vitamin C, which is about 10 percent of your daily needs.Your body relies on small amounts of sodium for proper nerve function and blood pressure, but too much can contribute to an increased risk of hypertension, heart disease and stroke. .
9 health benefits of beans
In this article, learn about nine health benefits of beans, including getting more protein and reducing the risk of heart disease .They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.Canned and frozen beans are typically ready to eat after warming on the stove or in the microwave.Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood.Protein is a vital nutrient that plays a key role in maintaining and repairing the body.Animal products, soy, and quinoa are all complete proteins, which means they contain all nine essential amino acids.A 1-cup, or 40 grams (g), serving of canned black beans provides 14.5 g of protein, 16.6 g of fiber, and 4.56 milligrams (mg) of iron.A 1-cup, or 155 g , serving of shelled edamame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg iron.Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy.Antioxidants fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem.The authors of a 2017 meta-analysis suggested that one reason for the decrease in cardiovascular risk was that people had replaced higher fat animal meat proteins with beans.A 2013 review and meta-analysis found a clear correlation between eating beans and a lower risk of coronary heart disease.The author of a 2018 review concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes.Another study looked specifically at the effect of adding a cup of legumes to the daily diet of people with type 2 diabetes.Replacing higher fat animal proteins with beans is a good step towards better liver health.When a person eats beans, the fiber and healthful starches they contain can help create a feeling of fullness and satisfaction.Healthful gut bacteria also support immune system function and may promote weight loss. .