Lima beans are a type of green or cream-colored legume with a flat, rounded shape. Named for the capital of Peru, they have a mild flavor and smooth texture. They have been consumed in Central and South American regions for centuries due to their high energy and nutrient content. Like other legumes, they grow in pods and can be consumed fresh, dried, frozen, or canned. Today, they're regarded as a superfood. Here's everything you need to know about Lima beans and whether they're the right fit for your diet.
Butter Beans vs. Lima Beans
The smooth texture of lima beans often earns them the tag of 'butter beans.'
Sometimes, vendors sell the beans at different stages of growth with a more greenish color, leading to some confusion.
However, Lima beans and butter beans are one and the same.
They’re referred to as butter beans in the United Kingdom and southern USA.
Lima Beans: Nutrition Details
According to the US FDA, 100 g of Lima beans contain the following nutrients:
| Nutrient | Quantity |
| Protein | 7.8 g |
| Total dietary fibre | 7 g |
| Total sugars | 2.9 g |
| Minerals: | |
| Calcium | 17 mg |
| Magnesium | 43 mg |
| Phosphorus | 111 mg |
| Potassium | 508 mg |
| Sodium | 2 mg |
| Zinc | 0.95 mg |
| Vitamins: | |
| Thiamin | 0.161 mg |
| Niacin | 0.421 mg |
| Choline | 32.5 mg |
| Vitamin B6 | 0.161 mg |
Why Are Lima Beans Considered A Superfood?
Like most beans, they are rich in fiber and other nutrients, such as proteins, amino acids, minerals, and vitamins.
These nutrients activate vital enzymes, maintain heart and brain health, and ensure overall health and wellness.
However, in addition to their nutrient composition, Lima beans are incredibly versatile and can be consumed in several ways, earning them the superfood tag.
Health Benefits Of Lima Beans
The health benefits of Lima beans are manifold.
Some of these benefits include:
May Stabilize Blood Sugar Levels
Lima beans have a low glycemic index (a measure of blood sugar increase due to food consumption).
Lima beans are also fiber-rich, further helping control blood sugar levels.
According to a 2020 study, such legumes may help reduce fasting blood glucose levels and help control blood sugar in people with type 2 diabetes.
It May Promote Heart Health
Lima beans are very heart-healthy foods owing to their high fiber content.
Their dietary fiber content also helps reduce cholesterol and inflammation.
They're rich in potassium which helps regulate blood pressure effectively.
It May Aid In Weight Loss
Thanks to their protein and fiber levels, lima beans can promote weight loss.
These nutrients keep you full for longer, reducing the urge to snack and overeat- two of the biggest contributors to weight gain.
Including lima beans in your diet, therefore, may help you shed some extra pounds!
It May Be Anti-Inflammatory
Some studies have shown that lima beans demonstrate anti-inflammatory and antioxidant activity.
They also effectively inhibit the growth of both Gram-positive and negative bacteria.
These properties could make Lima beans a promising ingredient in the nutraceutical industry.
Do Lima Beans Have Any Side Effects?
It's rare, but you may also be allergic to lima beans if you have a legume or bean allergy.
Other potential side effects of lima beans are:
- Presence of antinutrients: Lima beans contain antinutrients, substances that prevent the body's absorption of minerals.
- Cyanide toxicity: Raw lima beans contain linamarin, a cyanogenic compound considered toxic to humans.
There's a simple workaround—soaking the beans before consuming them can significantly reduce the amount of antinutrients and linamarin in them, preventing any adverse health effects.
Other side effects that may occur due to their high fiber content or excessive consumption are:
- Gas
- Bloating
- Stomach pain or discomfort
Easy Ways To Incorporate Lima Beans Into Your Diet
Lima beans can be used dry, cooked, frozen and canned.
If you buy them dried, always cook them before consumption.
It helps to soak them in water overnight before cooking.
You can incorporate these beans into the following:
- Soups
- Salads
- Stews
- Succotash
How Many Lima Beans Can I Consume In A Day?
Despite their health benefits, they should be consumed in moderation.
Eating them in excess can result in bloating, gas, and stomach discomfort.
Frequently Asked Questions
Are Lima Beans A Complete Protein?
100 g of Lima beans has around 7.8 g of protein, slightly higher than most beans.
A complete protein contains every essential amino acid, and these beans do not fulfill this requirement.
Are Lima Beans Good For Reducing Cholesterol?
Lima beans contain 7 g of dietary fiber, which reduces total cholesterol and low-density lipoprotein (LD) or bad cholesterol.
The dietary fiber forms a gel in the intestines, blocking fat and cholesterol absorption.
Are Lima Beans Good For Your Heart?
Lima beans are an excellent heart-healthy food as they are rich in fiber, potassium, magnesium and low in sodium.
They help reduce weight, cholesterol, and blood sugar levels, all promoting heart health.
Why Are Lima Beans Good For Your Kidneys?
Lima beans are good for your kidneys because they are high in fiber, iron, magnesium, and protein and low in fat.
They provide phosphorus, an essential mineral for people with kidney disease.
Their potassium content helps replenish any potassium lost during dialysis.
Summary
- Lima beans are a type of green or cream-colored legume with a flat, rounded shape, mild flavor, and smooth texture.
- They are rich in protein, dietary fiber, and minerals like magnesium, phosphorus, calcium, potassium, and zinc.
- Lima beans stabilize blood sugar levels, lower cholesterol, promote heart health, improve gut health, and are great for your kidneys.
- Due to their high fiber content, they may cause gas, bloating, and stomach pain or discomfort.
- Despite their high protein content, lima beans are not a complete protein as they lack a few essential amino acids.
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References
- https://www.healthline.com/nutrition/lima-beans-nutrition
- https://www.webmd.com/diet/health-benefits-lima-beans
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
- https://www.verywellfit.com/lima-beans-nutrition-facts-4582427
- https://nutrivore.com/foods/lima-bean-nutrients/
- https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=16372-1
