Are Lima Beans Good for You? The Nutritional Benefits of Eating Lima Beans

Introduction

Lima beans, also known as butter beans, are a type of legume that is widely consumed around the world. They are nutrient-dense and provide a range of health benefits when consumed regularly. In this article, we will explore the nutritional benefits of eating lima beans and how to incorporate them into your diet.

Nutritional Benefits of Lima Beans

Lima beans are a great source of macronutrients such as carbohydrates, protein, and fat. One cup (172 grams) of cooked lima beans contains approximately:

• Carbohydrates: 44 grams
• Protein: 13 grams
• Fat: 0.6 grams

In addition to macronutrients, lima beans are also a good source of vitamins and minerals. According to a study published in the journal Nutrients, lima beans are an excellent source of dietary fiber, folate, magnesium, phosphorus, potassium, zinc, iron, and several B vitamins.¹

Health Benefits of Eating Lima Beans

Eating lima beans on a regular basis can provide a number of health benefits. Here are a few of the most notable ones:

High in Fiber

Fiber is an important component of any healthy diet. It helps to promote digestive health and can help to reduce cholesterol levels. Lima beans are an excellent source of dietary fiber, providing 8 grams per one cup (172 grams) serving. This is approximately 32% of the recommended daily value (DV).²

Antioxidant Properties

Lima beans are a rich source of antioxidants, which are substances that help to protect cells from damage caused by free radicals. A study published in the journal Phytotherapy Research found that lima beans contain high levels of phenolic compounds, which can help to reduce inflammation and oxidative stress in the body.³

Heart Health Benefits

The fiber, vitamins, and minerals found in lima beans may also help to reduce the risk of heart disease. A study published in the journal Nutrition Reviews found that consuming legumes, including lima beans, on a regular basis can help to reduce the risk of cardiovascular disease.⁴

How to Incorporate Lima Beans into Your Diet

Adding lima beans to your diet is a simple and delicious way to get more nutrition. Here are a few ideas for incorporating them into your meals:

Ideas for Adding Lima Beans to Meals

• Add cooked lima beans to salads or soups.
• Make a creamy dip out of mashed lima beans and spices.
• Mix cooked lima beans with vegetables and rice for a complete meal.
• Use canned lima beans in chili or other bean dishes.

Tips for Cooking Lima Beans

• Soak dried lima beans overnight to reduce cooking time.
• Add a pinch of baking soda to the cooking water to soften the beans.
• Cook lima beans until they are tender but not mushy.
• Add salt and seasonings after cooking for best flavor.

Recipes for Delicious Lima Bean Dishes

Lima beans can be used in a variety of dishes. Here are a few recipes to get you started:

Soups

• Lima Bean Soup
• Ham and Lima Bean Soup

Salads

• Warm Lima Bean Salad with Shallots and Feta
• Tomato Lima Bean Salad

Main Dishes

• Lima Bean Stew
• Lima Beans in Garlic Sauce

Comparing the Nutrient Content of Lima Beans with Other Legumes

Lima beans are a good source of many essential nutrients, but how do they compare to other types of legumes? The following chart compares the nutrient content of one cup (172 grams) of cooked lima beans with other commonly consumed legumes:

Conclusion

Lima beans are a nutritious and versatile food that can be incorporated into a variety of dishes. They are a great source of macronutrients, vitamins, and minerals, and offer a number of health benefits. Eating lima beans on a regular basis can help to promote digestive health, reduce inflammation, and improve heart health. So why not give them a try and see how they fit into your diet?

For more information on the nutritional benefits of lima beans, check out this article.