Lima Beans: A Nutritional Powerhouse

Lima beans, scientifically known as Phaseolus lunatus, are a member of the legume family and are closely related to kidney beans and soybeans. They are an excellent source of essential nutrients, including:

  • Protein: Lima beans are a rich source of plant-based protein, providing about 15 grams per cup. This makes them a valuable food for vegetarians and vegans who seek alternative protein sources.

  • Fiber: Lima beans are high in both soluble and insoluble fiber, which aid in digestion, promote a feeling of fullness, and help regulate blood sugar levels.

  • Iron: Lima beans are a good source of iron, an essential mineral for oxygen transport and red blood cell production.

  • Potassium: Lima beans are a good source of potassium, an important electrolyte that helps regulate fluid balance and maintain healthy blood pressure.

  • Magnesium: Lima beans are a good source of magnesium, a mineral that plays a role in muscle function, nerve transmission, and bone health.

Health Benefits of Lima Beans

In addition to their nutritional value, lima beans offer several health benefits, including:

  • Improved Blood Sugar Control: The high fiber content of lima beans helps slow down the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels and improve insulin sensitivity.

  • Reduced Cholesterol Levels: The soluble fiber in lima beans can bind to cholesterol in the digestive tract and prevent its absorption into the bloodstream. This can help lower cholesterol levels and reduce the risk of heart disease.

  • Improved Digestive Health: The fiber in lima beans promotes regular bowel movements, prevents constipation, and supports a healthy digestive system.

  • Reduced Risk of Chronic Diseases: Lima beans contain antioxidants that help protect against oxidative stress and inflammation, which are linked to the development of chronic diseases such as heart disease, cancer, and diabetes.

Culinary Uses of Lima Beans

Lima beans are a versatile ingredient that can be enjoyed in various culinary preparations. Here are a few ideas:

  • Soups and Stews: Lima beans are a hearty addition to soups and stews, adding both texture and flavor.

  • Salads: Cooked lima beans can be added to salads for a boost of protein and fiber.

  • Main Courses: Lima beans can be used as a main course ingredient in dishes such as vegetarian chili or bean burgers.

  • Side Dishes: Lima beans can be seasoned and served as a side dish alongside grilled meats or fish.

When cooking lima beans, it's important to note that they contain a substance called lectin, which can cause nausea and vomiting if consumed raw. To remove lectin, lima beans should be soaked overnight and then boiled for at least 10 minutes before eating.

How many calories are in Lima Beans?

Each 1 cup of Lima Beans contains 216 calories.

Lima Beans Nutritional Information

Nutrient Amount per 1 cup (188g)
Calories 216 Calories
Protein 15g
Fat 0.7g
Saturated Fat 0.2g
Cholesterol 0mg
Carbohydrates 39g
Dietary Fiber 13g
Sugar 5.5g
Sodium 0.0038mg
Potassium 0.955mg
Calcium 0.032mg
Iron 0.0045mg