Nutritional Benefits of Lima Beans, Downsides and More
Hi Readers today we will discuss about Nutritional Benefits of Lima Beans. Lima beans are sometimes referred to as butter beans due to their rich, buttery flavor. They have a flat, greenish or whitish oval shape and are readily available in almost any grocery store. While many of us avoided eating lima beans as children, they are a nutritious food to incorporate into your diet at any age. Lima beans are high in nutrients, inexpensive, and easy to prepare. In this comprehensive blog post, we will look at what lima beans are, what nutritional benefits they provide, and any potential drawbacks to eating them.
Lima beans (Phaseolus lunatus) are small, flat, kidney-shaped legumes with different colors, including white, green, and speckled varieties. They come in two sizes, small and large, and are further classified as pole or bush types. They are members of the legume family and are closely related to common beans, peas, and lentils. Lima beans are traditionally grown in warm climates and thrive in well-drained, fertile soil.
Lima beans thrive in the Southern United States and are commonly known as butter beans. This region’s favorite cultivars are Nemagreen, Jackson Wonder, Sieva Pole, and Henderson Bush. In contrast, the northern regions are less suited to lima bean cultivation. People here prefer small-seeded bush varieties such as Dixie Butterpea, Thorogreen, and Thaxter.
Nutritional Composition of Lima Beans
Lima beans are well-known for their high nutritional value, which includes a healthy balance of macronutrients and micronutrients. A 1-cup (150g) serving of cooked lima beans contains approximately:
Calories: 230
Protein: 15 grams
Fiber: 13 grams
Carbohydrates: 40 grams
Fat: 1 gram
Folate: 40% of the recommended daily intake (RDI)
Iron: 25% RDI
Magnesium: 18% RDI
Potassium: 18% RDI
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Nutritional Benefits Of Lima Beans
1. High in protein
Lima Beans/Butter beans, like other legumes, are a high-protein source, with nearly 15 grams per cup. Protein is essential for both tissue repair and muscle growth. A lack of this essential nutrient can result in symptoms such as weakness, stunted growth, anemia, and impaired immunity. Increasing your intake of protein-rich foods such as Lima Beans can help promote weight loss, muscle growth, and blood sugar control, all of which contribute to better overall health.
2. Prevent Iron Deficiency Anemia
One of the most impressive benefits of lima beans is their high iron content, which is essential for the body’s production of healthy red blood cells. In fact, it is estimated that roughly 70% of your body’s iron is found in hemoglobin and myoglobin, two types of proteins that transport oxygen throughout the body.
The lima bean nutrition profile contains a significant amount of iron, which can help prevent iron deficiency anemia. Iron deficiency anemia happens when your body is unable to produce healthy red blood cells due to a lack of iron, causing symptoms such as fatigue, dizziness, and shortness of breath.
3. Heart-Healthy Nutrients
Consuming lima beans can positively impact cardiovascular health. The fiber in lima beans helps lower cholesterol levels, reducing the risk of heart diseases. Additionally, the potassium content aids in regulating blood pressure, promoting a healthy cardiovascular system. The presence of antioxidants like flavonoids and polyphenols further contributes to protecting the heart from oxidative stress.
4. Support a Healthy Pregnancy
Butter beans contain a high concentration of essential vitamins and minerals, including folate. Folate is a B vitamin that is required for DNA replication, amino acid synthesis, and vitamin metabolism, among other functions in the body. It also has a significant impact on fetal growth and development, making it especially important for a healthy pregnancy.
5. Potentially stimulate blood circulation
Lima beans are also known for their ability to increase blood flow. This is good news for people with heart disease because it can help prevent plaque buildup in the arteries, lowering the risk of having a heart attack or stroke. Lima beans also contain potassium, which helps control blood pressure. If you have high blood pressure and want to lower it naturally without taking medication, lima beans may help.
Drawbacks of Lima Beans
While lima beans have numerous health benefits, it is important to consider the risks associated with their consumption.
1. Flatulence and Digestive Discomfort:
The complex carbohydrates in lima beans, while providing sustained energy, can cause flatulence and digestive discomfort in some individuals. This is primarily due to the presence of oligosaccharides, which are difficult to digest. Soaking and cooking lima beans thoroughly can help to reduce these effects.
2. Allergies
Some people may be allergic to legumes, such as lima beans. If you are allergic or experience discomfort after eating them, you should avoid them. If your symptoms persist even after you stop eating, you should consult a healthcare professional.
3. Toxic when consumed Raw
Lima beans contain linamarin, a cyanogenic compound. However, heat reduces the cyanide concentration by 90%. Therefore, you should only consume them after boiling.
4. Antinutrients
Lima beans, like other legumes, contain antinutrients like lectins and phytic acid. These compounds can interfere with the absorption of minerals such as iron and zinc, causing digestive discomfort in some people. Proper preparation methods, such as soaking and cooking, can help reduce antinutrient levels while increasing nutrient absorption.
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Conclusion
To summarize, lima beans are a versatile and nutritious addition to a well-balanced diet. They are high in protein, fiber, vitamins, and minerals, and provide a variety of health benefits, including digestive support and heart health promotion. However, it is critical to be aware of potential drawbacks, such as antinutrients and digestive discomfort, and take appropriate precautions, such as thorough cooking and soaking, to alleviate these concerns. Finally, incorporating lima beans in moderation can help you achieve a diverse and wholesome diet while reaping the many benefits these legumes have to offer.
Frequently Asked Questions
Q1. What is the nutritional value of Lima beans per 100 grams?
Answer : Here’s the nutritional breakdown of 100 grams of lima beans: Calories: 164. Fat: 6.8 grams (g). Protein: 7.5 grams.
Q2. What’s Lima beans benefits for weight loss ?
Answer : Lima beans are high in both fiber and plant-based protein. Protein and fiber can help you feel full while consuming fewer calories. Because they digest slowly, they can help you feel fuller for longer periods of time and prevent binge eating.
Q3. What is the Lima beans protein per 100g ?
Answer : 8 g Protein.
Q4. How much calories in 1/2 cup lima beans ?
Answer: There are 166 calories in a 1/2 cup of Cooked Dry Lima Beans.
Q5. How much Lima Beans calories per 100g ?
Answer: 115 calories.
