A serving of 1 cup of large Lima beans (mature seeds, canned) contains about 190 calories. Lima beans belong to the legume family and are known for their nutritional benefits.
In addition, Lima beans are rich in protein, fiber, iron, and manganese. They also contain essential vitamins such as folate, thiamine, and vitamin B6. These nutrients make Lima beans a healthy addition to any diet.
In this article, we'll explore the various benefits of consuming Lima beans and how they can help maintain optimal health.
A Rich Source of Fiber
Lima beans are an excellent source of dietary fiber. One cup of Lima beans contains about 13 grams of fiber, which is 51% of the recommended daily value. Consuming an adequate amount of fiber keeps the digestive system healthy by promoting regular bowel movements and preventing constipation. Furthermore, fiber-rich foods keep you feeling fuller for longer, which reduces the risk of overeating, thereby aiding in weight loss.
Provides Essential Vitamins and Minerals
Lima beans contain several essential vitamins and minerals, making them a valuable addition to any diet. For instance, Lima beans are an excellent source of folate, which is essential for healthy fetal development during pregnancy. One cup of Lima beans contains about 156 micrograms of folate, which is about 39% of the recommended daily value. Moreover, Lima beans are rich in iron, which helps transport oxygen throughout the body. Iron is vital for maintaining healthy red blood cells and preventing anemia. One cup of Lima beans provides about 32% of the recommended daily value of iron. In addition, Lima beans contain manganese, which plays a vital role in metabolic processes and the development of strong bones. One cup of Lima beans provides about 27% of the recommended daily value of manganese.
Helps in Maintaining Healthy Blood Sugar Levels
Lima beans have a low glycemic index, which means they release glucose into the bloodstream slowly. This property is beneficial for regulating blood sugar levels, making Lima beans an excellent food choice for people with diabetes.
Assists in Weight Loss
Lima beans are an excellent addition to any weight-loss diet plan. They are low in fat and calories and high in fiber and protein. Protein and fiber are essential for weight loss, as they keep you feeling fuller for longer periods, reduce overall calorie intake and boost metabolism.
Assures Optimal Digestive Functioning
The high fiber content in Lima beans makes them an excellent food choice for maintaining optimal digestive function. Fiber acts as a natural laxative, promoting regular bowel movements and preventing constipation.
Helps in Building Strong Bones
Lima beans are rich in several essential minerals necessary for maintaining healthy bones. Manganese, phosphorus, magnesium, and calcium are all critical minerals for proper bone growth. One cup of Lima beans contains significant amounts of these minerals, making it an excellent addition to a bone-healthy diet.
Reduces the Risk of Heart Disease
Lima beans are a rich source of heart-healthy nutrients such as fiber, folate, and potassium. Fiber helps regulate cholesterol levels, reducing the risk of heart disease. Folate helps maintain healthy blood vessels, and potassium helps regulate blood pressure.
Beneficial for Pregnant Women
As mentioned earlier, Lima beans are an excellent source of folate, which is crucial for healthy fetal development. Eating Lima beans during pregnancy can help prevent birth defects, making them a valuable addition to a pregnant woman's diet.
Gluten-Free and Suitable for Vegans
Lima beans are gluten-free, making them an excellent alternative for people with celiac disease or gluten sensitivity. Moreover, Lima beans are suitable for vegans and vegetarians, making them an excellent source of plant-based protein.
Can be Used in Various Recipes
Lima beans are a versatile ingredient that can be used in various recipes. They are often used in soups, stews, and salads. Lima beans can also be mashed and used as a healthy alternative to mashed potatoes. In addition, Lima beans can be used as a vegetarian protein source in dishes like chili, burritos, and pasta dishes. There are many ways to incorporate Lima beans into your diet, making them a valuable addition to any healthy meal plan.
Lima beans are a nutritional powerhouse, packed with fiber, protein, and essential vitamins and minerals. Adding Lima beans to your diet can help maintain optimal health and reduce the risk of various diseases.
FAQs about 1 Cup Large Lima Beans (Mature Seeds, Canned) and its Nutritional Content
1. What is the calorie content of 1 cup of large lima beans (mature seeds, canned)?
1 cup of large lima beans (mature seeds, canned) contains 190 calories.
2. What are the other nutrients present in 1 cup of large lima beans (mature seeds, canned)?
1 cup of large lima beans (mature seeds, canned) contains 35g of carbohydrates, 13g of protein, and 0.5g of fat. Additionally, it is rich in fiber, potassium, and iron.
3. How can I incorporate large lima beans into my diet?
Large lima beans can be included in salads, soups, stews, and casseroles. They can also be served as a side dish or mashed into a spread or dip.
4. Are there any health benefits of consuming large lima beans?
Yes, consuming large lima beans can have several health benefits. They are rich in fiber, which can improve digestive health and lower cholesterol levels. They are also a good source of protein and iron, making them beneficial for muscle growth and blood health.
5. Can large lima beans cause any adverse effects?
Lima beans contain a compound called linamarin, which can be toxic if consumed in large quantities. However, this is not a concern when consuming moderate amounts of lima beans. Additionally, some people may experience digestive issues such as gas and bloating when consuming legumes.