Are Lima Beans Good for You: A Research-Based Health Perspective - PharmEasy Blog (2024)

Key Highlights:

• 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.

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.

Dr. Rajeev Singh, BAMS

Calories

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.

Dr. Siddharth Gupta, MD

Health Risks and Downsides of Lima Beans

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:

Lima Beans Preparation And Tips

Cooking lima beans is easy. You can find them dried, frozen, or canned. Here’s how to prepare them:

1. Wash the beans before cooking.

2. Soak the dried beans overnight. This shortens their cooking time and possibly reduces their anti-nutrient content.

3. Boil the beans for 10-60 minutes, depending on how soft you want them.

4. Drain them and add them to various recipes such as soups, stews, salads, hummus, or succotash.

Also Read: Velvet Beans: A Closer Look at Their Health Benefits and Uses

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:

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.

Also Read: Are Beans Keto? Understanding the Role of Legumes in a Ketogenic Diet

Conclusion

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.

Also Read: Lectin Free Foods: Research-Based Benefits and Lists to Consider

Frequently Asked Questions (FAQ)

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