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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

The #1 Fall Food for Weight Loss, Dietitian Says

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In many parts of the country, it is the time of year when the idea of ​​curling up and relaxing sounds a little more appealing than tormenting your way through a tough workout. Hey, no judgment – in fact, if we told you that eating more of the one fall food you look forward to year-round … could be a very proactive way to avoid weight gain in fall … would us believe? As it turns out, a nutritionist says that the quintessential fall harvest, in addition to its other amazing health benefits, could help you stay in shape.

Read on to learn why pumpkin (yes, pumpkin!) Could serve your weight loss goals this fall.

Then do you want more good news? See why some nutritionists say bread may become less of a banned food soon.

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Per 1/2 cup: 40 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 10 g carbohydrates, 3 g fiber, 4 g sugar, 0 g added sugar, 1 g protein

Let’s start with the basics of this popular pumpkin. Ever studied the side of a pumpkin puree jar? We happened to have one on hand: Half a cup of Libby’s canned pumpkin contains three grams of fiber and one gram of protein with just 40 calories.

These nutritional information is a great way to start understanding why pumpkin can be considered a boon to your efforts at staying lean.

Sign up for the Eat This, Not That! Food news newsletter that you can use every day.

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This slice of pumpkin might remind you of the look of a melon – and like melons, pumpkins contain a lot of one substance: water.

Registered nutritionist and nutritionist Mackenzie Burgess, RDN, told Fox News why this works. “Pumpkin is beneficial for weight loss because it is mostly water, so it is low in calories and yet high in nutrients,” said Burgess.

Add to this the fiber content and little sugar, and you may see how pumpkin is a friendly food that provides plenty of goodness with the power to rid your body of a little excess too.

RELATED: A Key Effect of Eating Pumpkin, Says Nutritionists

public supermarket shopping trolleyShutterstock

Here’s perhaps the biggest challenge in using pumpkin this fall: For the second year running, canned pumpkin is one of the foods currently hit by a shortage.

Fortunately, it seems like whole pumpkins are in abundance. Roasting a pumpkin can be relatively simple (in parts of Europe they love that): try cutting it into small pieces, removing the seeds (remember to roast your pumpkin seeds, there’s more healthy stuff in there!) And then place the pumpkin segments in a baking dish with shallow water so that the pumpkin stays moist while frying.

When it comes out of the oven, puree your pumpkin and serve it as a side dish (think sweet potato puree) or keep slicing the roasted pumpkin and dicing it in a salad. Try this mixed greens salad with pumpkin vinaigrette … or pumpkin pizza.

(We said it: pumpkin pizza.)

pumpkin pureeShutterstock

Go ahead, feel great by doing all the things with pumpkin this fall. Try one of these 33 delicious pumpkin recipes or even this Instant Pot Two-Layered Creamy Pumpkin Yogurt.

Find out more about the latest here:

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Healthy Eating

The #1 Best Diet After 50, Says Dietitian

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As you get older, it’s important to find a diet that you not only love, but that can also help you stay healthy every year. But with the long list of diets currently in existence, it can sometimes be a challenge to find the right one.

The Standard American Diet (SAD) may be one of the worst diets for healthy aging, but according to Rachel Dyckman, MS, RDN, CDN, it is one of the the best diet after 50 is the Mediterranean diet.

“The Mediterranean diet has been consistently rated as one of the best diets for overall health and longevity, and recent research suggests that the more older adults stick to this diet, the longer they live,” says Dyckman.

This is why the Mediterranean after 50 diet is your best bet, and for more healthy eating tips, see The 7 Healthiest Foods You Should Eat Now.

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The Mediterranean Diet is inspired by countries like Greece and Italy and first emerged as a diet in America after researchers found that people from these regions had very few cases of heart disease.

“The Mediterranean diet is not a strict ‘diet’ per se, but a nutritional pattern that mainly consists of fruits, vegetables, whole grains, beans and pulses, as well as nuts and seeds,” says Dyckman. “It also contains moderate amounts of seafood, poultry, dairy products, and eggs.”

According to Dyckman, one of the main differences between this and the SAD is that red meat is rarely consumed and you Keep processed foods and refined carbohydrates to a minimum.

Mediterranean cuisineShutterstock

One of the best things about the Mediterranean diet for those over 50 is that it encourages whole, unprocessed foods high in fiber.

“Fiber is extremely important to a healthy diet, especially in old age,” says Dyckman. “It helps us maintain a healthy weight by keeping us full after eating, promotes bowel function and a healthy gut microbiome, lowers cholesterol, helps protect against colon cancer, and promotes stable blood sugar.”

RELATED: 5 Main Side Effects of Not Getting Enough Fiber, Says Science

Olives herbs and olive oilShutterstock

Olive oil is a major part of the Mediterranean diet and is extremely beneficial for heart health as we age. According to Dyckman, olive oil is high in heart-healthy monounsaturated fats, “which are known to lower LDL (bad) cholesterol and increase HDL (good cholesterol).”

Olive oil also contains a special plant compound called polyphenols. According to Dyckman, “these are known to fight aging-related free radical damage and have the potential to slow the development of age-related diseases such as heart disease, cancer and neurodegenerative diseases.”

RELATED: One Key Effect of Consuming Olive Oil, Says New Study

Recipe for Mediterranean lentil salad from Recipe RunnerCourtesy Recipe Runner

“The Mediterranean diet also reduces the risk of obesity in post- and perimenopausal women,” says Lindsey DeSoto, RDN, owner of The Dietitian Momma.

According to a study by the Journal of the North American Menopause Society, menopausal obesity can lead to moderate to severe health problems, so following a Mediterranean diet can help alleviate those stressors during the menopausal process.

Mediterranean Salmon Coucous Salad Recipe RunnerCourtesy Recipe Runner

As Dyckman said, this diet is not about strictly following a particular routine, but rather about consuming heart-healthy foods and limiting those that can cause problems as you age.

If you’re looking for ideas to get started, take a look at this list of groceries to buy in the store or try one of these Mediterranean recipes at home.

For more healthy tips, these next:

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Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed

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That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

Sign up for the Eat This, Not That! Newsletter for current and trendy food news that is delivered daily.

Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

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