Lima beans are nutritious food said to be rich in protein, fiber, vitamins, and minerals.
Some potential health benefits of lima beans include stabilizing blood sugar levels, promoting heart health, supporting weight loss, and improving digestive health.
Lima beans may also have some downsides, including causing allergies, containing anti-nutrients, and posing dangers if eaten raw.
Lima beans can easily be prepared and included in various cuisines, offering a versatile addition to your meals.
When comparing lima beans to other beans, they hold their own place in terms of possible health benefits and nutrient content.
Introduction
Lima beans are gaining popularity, but not just for their tasty flavor. They’re also said to be full of nutrients that may boost your health. Wondering what these benefits are? Should lima beans become a part of your diet? This blog will answer these questions. We will look at the potential health benefits lima beans offer and the science behind them. We will also discuss the health risks they may pose. Then we’ll give tips on how to cook them. Lastly, we’ll compare them with other types of beans. By the end of this post, you’ll understand why Lima beans may be good for your health.
Did you know?
Lima beans are a good source of fiber, with 1 cup providing 13 grams. source: USDA
Lima beans are a good source of magnesium, with around 81 milligrams per 1-cup serving. source: fdc.nal.usda.gov
Lima Beans are a good source of iron, providing 1.8 milligrams per 1/2 cup serving. source: fdc.nal.usda.gov
Lima BeansNutrients:
Lima beans are said to be chock-full of nutrients. Here is a list of key vitamins and minerals you’ll find in them:
Protein
Lima beans are a great choice for plant-based protein. One cooked cup of these beans (170g) has 12g of protein.
Folate
Lima beans have plenty of folate. It’s a necessary B vitamin for your overall health, red blood cell creation, and fetal neural tube defect prevention during pregnancy. A serving of cooked lima beans (170 grams) provides 44.2 mcg of folate.
Antioxidants
These beans are full of antioxidants. They help to guard your body against harmful oxidative stress and inflammation.
Fiber
They are high in dietary fiber too. One cooked cup (170g) offers 9 grams of fiber. A fiber-rich diet can help improve digestion and heart health.
Vitamins and Minerals
Besides the mentioned nutrients, lima beans are also rich in manganese, copper, magnesium, iron, potassium, thiamin, vitamin C, and vitamin B6.
Lima bean is a powerhouse of protein and dietary fibre. Based on my observations, just a bowl of lima beans can suffice about half of the daily requirement of fibre.
If you want to add more nutrients without adding extra calories, Lima beans are an excellent choice. One cooked cup (170g) of them has only 209 calories.
Lima Beans Health Benefits
Lima beans are proposed to carry a range of health benefits, all coming from their abundant nutrients. Let’s see some of the potential health boosts they offer.
1. May Stabilize Blood Sugar Levels
Possibly due to their low glycemic index and high fiber content, lima beans may help control blood sugar levels. This can be great news, especially for people with type 2 diabetes. Recent research pointed out improved blood pressure and lowered blood sugar levels among type 2 diabetics who included legumes in their diet, however further research is needed to confirm this benefit.
2.May Promote Heart Health
Proposed to be rich in dietary fiber and antioxidants, lima beans may help keep your heart healthy. They do this by potentially reducing cholesterol levels, inflammation, and blood pressure. Studies also suggest that consuming beans correlates with a lower risk of heart disease. But more investigations are needed to prove this.
3. May Support Weight Loss
Lima beans are rich in protein and fiber. These nutrients can help you feel full and satisfied for longer, ensuring less food cravings, and potentially aiding in weight loss.
4. May Improve Digestive Health
The high fiber content in lima beans may help in lowering the occurrence of common digestive problems such as indigestion, diarrhea, and acid reflux. They may also promote good bacteria in the colon. These properties must be studied further as lima beans can prove to be great for gut health and potentially decrease the risk of gut-related diseases.
5. Brain Health Support
Lima beans are rich in manganese, a mineral important for the nervous system and brain function. Consuming foods rich in manganese can help maintain proper brain function and support overall cognitive health. Large-scale human studies should be undertaken to confirm this benefit of lima beans.
6. Cancer Risk Reduction
Research suggests that the antioxidants and anti-inflammatory properties of legumes like lima beans may help reduce the risk of cancer. This needs further exploration.
Based on my experiences, people who consume a vegetarian diet have limited options for protein, vitamin B, and iron food sources. Lima beans are rich in all these nutrients and comparatively cheaper to the other options providing protein for vegetarians.
While lima beans may have many benefits, there are some risk factors to consider. Let’s discuss these next.
1. Allergies
Some people may be allergic to legumes like lima beans. If you are allergic or experience discomfort after eating them, it’s better to avoid them. If your symptoms continue even after stopping to eat, you must contact a healthcare professional.
2.Anti-Nutrients
Like other beans, lima beans are said to contain anti-nutrients. These substances can stop the body from absorbing certain minerals properly. Preparing the beans correctly may help.
3. The Danger of Eating Raw Lima Beans
You should never eat raw lima beans. They are said to have a compound called linamarin, which may convert into cyanide when eaten. Therefore, you must cook them well before eating. Boiling the beans for at least 10 minutes can reduce their cyanide content.
Here’s a summary of what we just discussed about lima beans:
Potential Benefits/Action
Possible Risks/Downside
May help stabilize blood sugar
May cause allergies
Potentially promotes heart health
Contains anti-nutrients
Can support weight loss
Risky if eaten raw
May improve digestive health
Potentially supports brain health
May reduce cancer risk
Lima Beans Preparation And Tips
Cooking lima beans is easy. You can find them dried, frozen, or canned. Here’s how to prepare them:
Wash the beans before cooking.
Soak the dried beans overnight. This shortens their cooking time and possibly reduces their anti-nutrient content.
Boil the beans for 10-60 minutes, depending on how soft you want them.
Drain them and add them to various recipes such as soups, stews, salads, hummus, or succotash.
Comparing Lima Beans to Other Beans
Lima beans pack as much nutritional punch as other popular beans. Here’s a comparison showing how they stack up nutrient-wise against some commonly eaten beans:
Comparables
Lima Beans_Worlds Avg.
Black Beans_Worlds Avg.
Kidney Beans_Worlds Avg.
Chickpeas_Worlds Avg.
Calories
114 cal per 100g
339 kcal per 100g (*)
333 kcal per 100g (*)
378 kcal per 100g (*)
Protein (per 100g of the bean)
6.84g
21.25g (*)
23.58g (*)
20.47g (*)
Folate
104 mcg per 100g
637 mcg per 100g(*)
394 mcg per 100g(*)
557 mcg per 100g(*)
Iron
2.90 mg per 100g
5.01 mg per 100g(*)
7.40 mg per 100g(*)
6.24 mg per 100g(*)
Values for dried beans
Remember, these comparisons use average values. So, these numbers can change based on the type of bean and how you prepare it. Yet, however you slice it, lima beans can be a healthy and beneficial food choice.
However, if you suffer from any underlying medical conditions, it’s best to consult your healthcare provider as they can guide you as to which beans can be incorporated safely into your specific diet.
With their high nutritional content, Lima beans have the potential to bring lots to the table. They may improve digestion, heart health, and blood sugar levels, and might even aid in weight loss. However, they must be cooked properly. This is to avoid health risks like allergies or cyanide poisoning that may occur from raw beans.
As they are rich in protein, fiber, vitamins, and minerals, Lima beans make a delicious and healthy addition to your meals. Whether in soup, stew, salad, or as a side dish, you’ll thank yourself for choosing this nutritious legume.
Lima beans are a great choice. They’re rich in fiber and packed with essential vitamins and minerals. But don’t forget other beans like black beans, kidney beans, and chickpeas are good too. They also have unique benefits. So, keep your diet varied to enjoy all these nutrients.
Are Lima Beans as healthy as other beans?
Yes! Lima beans are just as nutritious and healthy as other beans like black beans, kidney beans, and chickpeas. Each bean has its own set of nutrients, so eating a variety helps you get all the nutrients you need.
Can Lima Beans be eaten raw?
No, you should never eat lima beans raw. They contain linamarin, which may turn into cyanide when eaten. Always cook lima beans properly. Boil them for at least 10 minutes before eating.
How long do cooked Lima Beans last in the refrigerator?
You can store cooked lima beans in an airtight container in the fridge for about 3 to 5 days. If you want to keep them longer, freeze them; they will stay good for up to 6 months.
Are Lima Beans safe for individuals with kidney or liver problems?
Lima beans can be a part of the diet for those with kidney or liver issues. Just mind the portion sizes. Your healthcare provider or a registered dietitian can help you implement lima beans into your specific diet safely.
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Medically reviewed by Dr. Shubham Pandey 
Last updated: Apr 18, 2024
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