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Healthy Eating

Nutrients, Benefits, Downsides, and More

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The Lima bean is a legume known for its mild taste, creamy texture, and unique color, which can range from beige to green. You may also know it as a butter bean, double bean, or wax bean.

You can eat lima beans either when they are immature or when they are ripe. They come in a variety of forms – dried, frozen, or canned.

The delicious and versatile Lima beans are also highly nutritious and have been linked to several potential health benefits. Consumption of these high-protein legumes can even lead to:

  • healthy weight loss
  • improved blood sugar control
  • improved heart health

This article explores some of the key pros and cons of lima beans and how to cook them at home.

Lima beans are a great source of many important nutrients, including fiber and a variety of vitamins and minerals.

One cup (170 grams) of cooked Lima beans contains (1):

  • Calories: 209
  • Protein: 12 grams
  • Fat: 0.5 grams
  • Carbohydrates: 40 grams
  • Fiber: 9 grams
  • Manganese: 92% of the daily value (DV)
  • Copper: 58% of the DV
  • Magnesium: 30% of the DV
  • Iron: 23% of the DV
  • Potassium: 21% of the DV
  • Thiamine: 20% of the DV
  • Vitamin C: 19% of the DV
  • Vitamin B6: 19% of the DV
  • Phosphorus: 18% of the DV

Lima beans are particularly rich in manganese, which acts as an antioxidant and plays a key role in metabolism (2).

They also provide a good amount of copper in each serving, which helps support immune system health and boosts brain function (3).

Also, lima beans are high in magnesium, a mineral your body needs for energy production and DNA synthesis (4).

Summary

Lima beans are a good source of fiber, along with micronutrients like manganese, copper, and magnesium.

Lima beans have several potential health benefits.

Can stabilize blood sugar levels

Some research suggests that adding lima beans to your diet may promote healthier blood sugar levels in the long run.

Like other beans, Lima beans have a low glycemic index, which is a measure of how much certain foods raise blood sugar levels (5, 6).

They’re also high in fiber, which can slow the absorption of sugar into the bloodstream to help keep your blood sugar levels under control (7).

According to a review of 18 studies, legumes like lima beans may help lower fasting blood sugar levels and improve blood sugar control for people with type 2 diabetes (8).

Additionally, a study of 3,349 people found that consuming legumes more frequently was associated with a lower risk of developing type 2 diabetes (9).

May promote heart health

With 9 grams of fiber in each 1-cup (170 grams) serving, lima beans can be an excellent addition to a heart-healthy diet (1).

They’re especially high in soluble fiber, a type of fiber that dissolves in water to form a gel-like substance.

Soluble fiber has been shown to lower cholesterol, reduce inflammation, and lower blood pressure – all of which reduce the likelihood of heart disease (10).

Additionally, lima beans are high in antioxidants that help protect you from oxidative stress and inflammation to keep your heart healthy and strong (11, 12).

Can aid weight loss

With hearty servings of protein and fiber in each serving, lima beans can help you lose weight when added to your diet.

The protein found in lima beans can be particularly beneficial. In fact, some research suggests that increasing protein intake may help help control appetite, increase feelings of satiety, and decrease food cravings (13).

Similarly, fiber can slow your stomach emptying, keep you full, and promote weight loss (14, 15).

While research specifically on lima beans is lacking, some studies show that consuming more beans and legumes could be linked to increased weight loss and decreased body fat (16, 17).

Summary

Lima beans can help aid weight loss, stabilize blood sugar levels, and promote heart health.

While it’s uncommon, some people have an allergy to legumes and may need to give up lima beans entirely (18, 19).

In addition, like other beans, Lima beans contain antinutrients, which are compounds that can affect the body’s absorption of minerals (20, 21).

Raw Lima beans also contain linamarine, a cyanogenic compound that some consider toxic to humans (22, 23).

Fortunately, cooking, soaking, and processing beans can significantly reduce the levels of these compounds to avoid negative health effects (24, 25, 26, 27).

In addition, lima beans sold in the United States are typically well below the regulated limits of 90.9 mg cyanide per pound (200 mg per kg), which is lower than the levels known to be toxic to humans (28, 29).

Remember that lima beans are also high in fiber. You should steadily increase your fiber intake. Increasing your fiber intake very quickly can lead to digestive problems, including (30):

Therefore, it is best to gradually increase your intake of high-fiber foods and drink plenty of water. This can help avoid negative side effects.

Summary

Some people can be allergic to lima beans. Raw lima beans also contain antinutrients and linamarine, which can be reduced through cooking, soaking, and processing. In addition, increasing your intake of high-fiber foods very quickly can lead to digestive side effects.

Lima beans are easy to prepare and are widely available dried or canned.

Canned Lima beans are already cooked and can be eaten as is. Dried Lima beans, on the other hand, should be cooked before consumption.

Before cooking dried lima beans, you should soak the beans in water overnight. This will help reduce cooking time and decrease the overall amount of antinutrients.

When you’re ready to cook the lima beans, do the following:

  1. Rinse the beans.
  2. In a saucepan, combine 1 cup (170 grams) lima beans with 4 cups (945 ml) water and a little salt.
  3. Bring the water to a boil, then reduce the heat and simmer the lima beans for 45-60 minutes, or until soft and tender.
  4. Just drain the beans before using them in your favorite recipes.

Cooks often prepare lima beans with broth, spices, and ham for a flavorful side dish.

You can also incorporate lima beans into soups, stews, salads, and succotash – a popular dish traditionally made with sweet corn and lima beans.

Summary

Lima beans are available canned or dried and can be added to many different recipes.

Lima beans are a type of legume with a mild, creamy taste that goes well in a variety of dishes.

They contain several important nutrients and can help increase weight loss, stabilize blood sugar levels, and promote heart health.

However, they can contain harmful compounds like anti-nutrients and linamarine, which if consumed in large quantities can cause digestive problems.

Always soak raw or dried lima beans before cooking them. Like other legumes, lima beans can be consumed in moderation as part of a healthy, balanced diet.

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Healthy Eating

Berkeley, California Now Home to First Plant-Based City Council

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Berkeley, California, made history today as the first US city to abandon animal products in favor of plant-based foods. Berkeley city council announced plans to replace at least 50 percent of animal-based food spending with plant-based options by 2024. According to The Daily Californian, the move is the first step in the city’s goal of phasing out all animal products across all of its facilities, including summer camps, prison, senior centers and other city facilities.

The resolution, authored by Berkeley Mayor Jesse Arreguin and Councilor Sophie Hahn, states: “Streamlining the city of Berkeley’s transition to plant-based and plant-based meals promotes the priority of the city’s strategic plan to lead the world in fighting climate change, environmental justice and environmental protection and support the goal of the climate protection plan that much of the food consumed in Berkeley is produced locally. “

During the July 27 session, the city council discussed how the plant-based switch would encourage the city and its people to adopt a vegan diet. Motivated by environmental, health and ethical concerns, Mayor Arreguin and the city council hoped that this transition would raise awareness of the benefits of plant life. The council meeting shows that the plant-based switch was aimed at reducing the negative effects of carbon emissions, water scarcity and natural disasters caused by climate change.

This drive for sustainability comes after years of protests by local organizers who want to address the dangers of animal husbandry. Direct Action Everywhere chairman Almira Tanner claims the constant clash between animal rights activists and the city council was the reason the resolution was passed.

“This industry is immensely powerful, but it cannot match ordinary, passionate people who come together to act together,” Tanner said in an email to The Daily Californian. “That’s just the beginning.”

Beyond the environment, Berkeley’s decision to reduce its animal-based foods stems from a deeper concern for the health and wellbeing of individuals. The city’s goal is to promote healthy and nutritional life for people, especially after the COVID-19 pandemic. The agenda also discussed the benefits of a plant-based diet related to diseases such as cancer and diabetes, in hopes of highlighting the importance of diet for immunity.

Prior to the plant-based food campaign, Berkeley stepped into the spotlight for cruelty-free plant-based initiatives when it became the second city in the US to ban fur sales in 2017. Following the fur ban in West Hollywood, Berkeley councilor Kriss Worthington proposed banning fur to promote the humane treatment of animals.

“These animals are often victims of cruel conditions that include intense stress, desperate and repetitive movements, self-mutilation and even cannibalism,” the proposal said, citing Free Fur Berkeley’s website. “With the availability of myriad varieties of suitable fabrics, there is no need for this brutal industry.”

These measures only mark the beginning of the city’s campaign to reorganize its food spending and systems. With sustainability in mind, the city will continue to explore ways to reduce carbon emissions, promote nutrition and end the harmful by-products of animal husbandry.

31 delicious, herbal recipes for repeating

Do you want fresh ideas for healthy, plant-based, and delicious meals? This free newsletter is for you. Sign up to receive a recipe of the day in your inbox every morning.

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Healthy Eating

Keto Recipes: Make These 7 Yummy Breakfast Keto Recipes In Just 30 Minutes

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If you’ve just started leading a healthy and fit lifestyle, then there is a high chance that you need to figure out what type of diet to follow. Although there are different types of diets, it is best to know your body’s needs first, and then, with the help of a nutritionist, choose a diet. While we have many options to choose from, one of the diets that has gained a lot of attention in recent years is the keto diet. The keto diet is known to be a low-carbohydrate, high-fat diet.

(Also Read: What Is Keto 2.0? How Is It Better Than A Keto Diet For Weight Loss? Expert Reveals Everything)

According to nutritionist Dr. Rupali Dutta “The keto diet helps you consume less than 50 grams of carbohydrates per day and it takes 2-3 days for the body to reach the state of ketosis.” So, if you’re already on or starting out on a keto diet, today we’re going to share some simple keto breakfast recipes that you can make in no time and that you would love to devour with these meals.

Here are 7 keto breakfast recipes | Keto breakfast recipes:

1. Keto-Thepla

Theplas have always been considered a light meal. They are easy to prepare and can be combined with quark, any sabzi or dal. While this popular Gujarati snack is usually made with wheat, the Keto Thepla is made from flax seed dough and dried methi water. This low carb keto thepla is indeed becoming a recipe for you. You can find the full recipe here.

Keto thepla is delicious to have

2. Keto coconut rice

Nothing feels more refreshing than a piece of coconut or coconut water. The sweet and crunchy goodness of coconut is laden with many benefits that can improve our health. So, if you have yesterday’s rice left over, mix it up with some tasty shredded coconut to make this keto recipe. For the full recipe click here.

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You have to try this dish

3. Keto Poha

Poha is a very common breakfast in our country. You can easily find a plate of hot poha in any region. But if you want to make a keto poha, you will be surprised because this particular poha is made from crushed cauliflower instead of flattened rice. Mixed with spices and vegetables, this Poha is sure to be the next addition to your recipe list. You can find the full recipe here.

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Poha is a very common breakfast item

4. Keto Masala Omelette O.

The good old omelette has been a popular breakfast recipe for ages. But this keto recipe is certainly different from what you normally would have eaten. Made with cream, cheddar cheese, red onions, sausage meat (optional), turmeric, and some vegetables, this masala omelette recipe is certainly worth a drool. You can find the full recipe here.

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Omelette is a common breakfast dish

5. Keto bread

Bread has long been a breakfast staple. While on a diet, many people try to avoid bread as it can lead to weight gain, but with this keto bread recipe you won’t have to worry about that. This bread consists of eggs, almond flour and flaxseed. This recipe is super healthy and delicious. For the full recipe click here.

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This bread is easy to make

6. Keto Upma

Nothing is easier than preparing a delicious plate full of vegetable upma. This upma is also made from cauliflower and then slowly cooked with vegetables and spices.

7. Keto Dahi rice

Dahi rice is one of the most delicious dishes. Not only is it easy to prepare, it is delicious too. To make this low-carb keto-dahi rice, you need to chop up some cauliflower and cook it a little to soften it. Then mix with Dahi and enjoy!

Make these delicious and easy keto recipes and let us know how you liked them.

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Healthy Eating

Foods, Meal Plans, and What to Eat or Avoid

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  • The best diets for people with diabetes are the Mediterranean Diet, the DASH Diet, and the Keto Diet.
  • The best foods for diabetes include non-starchy vegetables, lean protein, and healthy fats.
  • If you have diabetes, avoid sugar foods, refined carbohydrates, and fried foods like donuts.
  • Visit Insider’s Health Reference Library for more advice.

For people with

diabetes
It is important to eat a healthy diet that focuses on fruits and vegetables and limits or avoids refined carbohydrates and sugars.

Eating this way can help keep blood sugar stable. Both people with type 1 and type 2 diabetes need to carefully monitor their blood sugar levels to avoid health complications.

People with prediabetes – high blood sugar that is not yet diabetic – should also follow a similar eating plan to keep their disease from getting worse

Type 2 diabetes
.

If you have diabetes or are at risk, here’s how to eat healthy and regulate your blood sugar levels with three of the best diets to follow.

Foods To Eat When You Have Diabetes

People with diabetes should get the majority of their diets from vegetables, fruits, whole grains, and lean proteins and dairy products, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

The best foods for people with diabetes are:

  • Non-starchy vegetables like leafy greens, broccoli, peppers and tomatoes.
  • full grain like oatmeal, brown rice, and multigrain bread.
  • fruit like melon, apples and bananas.
  • Lean protein like fish, grilled chicken and nuts.
  • dairy that is low-fat or fat-free, like yogurt or milk.

“Foods high in protein and healthy fat are best for a diabetic diet, such as beef, pork, chicken, and fish,” said John Burd, PhD, clinical researcher and innovator and founder of lysulin, a dietary supplement for people with diabetes.

This is because protein and fat are not converted to glucose as easily as carbohydrates. Carbohydrates are processed quickly so they cause blood sugar to rise sharply, followed by a sharp drop. So-called simple carbohydrates – like candy and refined sugar – are broken down the fastest and have the greatest impact on blood sugar.

Complex carbohydrates – like fruits, vegetables, and whole grains – contain fiber and are digested more slowly. Because they are released into the bloodstream more slowly, they have less of an impact on blood sugar than simple carbohydrates.

note: For more information, read How Many Carbohydrates to Take in Each Day If You Are Diabetic.

Foods To Avoid In Diabetes You

Overall, people with diabetes should avoid foods high in saturated fats and added sugar. This contains:

  • Sugary drinks like juice or soda.
  • Sweet, processed foods like cookies or candy.
  • Simple carbohydrates including white bread or refined grains such as cereals.
  • Fried food like donuts or fried chicken.

If you want to create a nutrition plan with the right foods, try one of the three following diets.

1. Mediterranean diet

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Fruits and vegetables are vital to the Mediterranean diet.


Crystal Cox / Business Insider

The Mediterranean diet focuses on plant foods like fruits, vegetables, and nuts; Protein like fish; and healthy fats from olive oil. It is often recommended for people with diabetes because it is high in vegetables and lean proteins, while also limiting added or refined sugars.

For example, a 2009 study published in the journal Diabetic Medicine found that patients who a

Mediterranean cuisine
had stricter lower HbA1c levels – a measure of blood sugar levels over a three-month period – and lower blood sugar levels right after meals than people who were less strict about the Mediterranean diet.

A 2010 scientific review published in Diabetes Research and Clinical Practice concluded that the Mediterranean diet was beneficial in preventing diabetes, controlling blood sugar, and reducing cardiovascular risk factors – including high blood sugar – for humans was helpful with diabetes.

A day on a Mediterranean diet could look like this:

  • breakfast: Greek yogurt with berries and nuts.
  • Having lunch: Salad with olive oil, salmon and whole grain pita bread.
  • dinner: Whole grain pizza crust with vegetables and low-fat cheese.
  • snack: Nuts, fruits or hard-boiled egg.

Note: Read our guide to the Mediterranean diet for more tips.

2. DASH diet

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The DASH diet can help reduce the risk of gestational diabetes.


Crystal Cox / Insider

The DASH diet is very similar to the Mediterranean diet and focuses on fruits, vegetables, and lean proteins. While it was designed to help people with high blood pressure, it has also been shown to be beneficial for people with diabetes.

For example, a 2017 study published in the Diabetics Spectrum, the journal of the American Diabetes Association, found that after

DASH diet
can reduce insulin resistance and weight, both of which increase the risk of diabetes. The study concluded that the DASH diet is an “acceptable nutritional pattern for people with diabetes”.

A 2019 study published in Diabetes Management also found that adolescents following the DASH diet were using. could help

Type 1 diabetes
Better control their condition after 18 days of the diet and establish healthy eating habits.

Additionally, a 2016 study published in the journal Nutrition found that following the DASH diet can reduce the risk of gestational diabetes by up to 71% if diabetes occurs during pregnancy.

A day on the DASH diet could look like this:

  • Breakfast: Omelette with vegetables and low-fat cheese.
  • Having lunch: Tuna on a pita wrap with sliced ​​vegetables.
  • Dinner: Roast chicken with potatoes and vegetables.
  • Snack: Fruits, nuts or reduced-fat cheese.

Note: Read our DASH Diet Guide for more information on this nutritional plan.

3. Keto Diet

ketogenic ketogenic diet

The keto diet can be a great option for people with type 2 diabetes.


Hollis Johnson / INSIDER

The keto diet focuses on consuming fats and proteins while reducing carbohydrates. It aims to put your body in the metabolic state of ketosis. Ketosis is when your body burns fat for fuel instead of carbohydrates.

This can be helpful for people with type 2 diabetes because breaking down fats and proteins in fuel doesn’t raise blood sugar levels in the same way that breaking down carbohydrates does.

Research on the

Keto diet
is more mixed compared to the DASH or Mediterranean diet. For example, a 2019 study published in the journal Nutrients found that in people with type 2 diabetes, the keto diet may be effective at lowering blood sugar and weight, but drastically reducing carbohydrates might not be sustainable in the long run because many people find it difficult.

Additionally, the study warned that the safety of the keto diet for people with type 1 diabetes – who are at risk for diabetic ketoacidosis (DKA) – has not been proven. DKA occurs when ketones – the byproduct of burning fat for fuel – build up in the blood, so a diet that promotes the release of ketones could be potentially dangerous for type 1 diabetics.

Overall, if you have type 1 or type 2 diabetes, you should speak to your doctor before trying the keto diet. While there is some evidence that it can be helpful for people with type 2 diabetes, it can still pose health risks and be potentially dangerous for people with type 1 diabetes.

If your doctor allows you to follow this diet for diabetes, it might look like this:

  • breakfast: Bacon with eggs.
  • Having lunch: Asparagus wrapped in ham.
  • dinner: Steak with fried vegetables.
  • snack: Avocado, nuts or cheese.

Note: For more information, read about the benefits and risks of the keto diet for diabetes.

Insider tips

Whichever approach to nutrition you choose, it is important for people with diabetes to have a nutrition plan.

That’s because it can help you track your carbohydrates and control your blood sugar, which reduces your risk for complications like kidney disease and vision problems.

If you’re interested in developing a customized nutrition plan for your diabetes, speak to your doctor to learn more.

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