Unlock the Power of Lima Beans: The Surprising Health Benefits
Lima beans, often overlooked and underappreciated, are a nutritional powerhouse waiting to be discovered. With their impressive protein, fiber, vitamin, and mineral content, these legumes can have a significant impact on your overall health and wellbeing.
Lima Bean Nutrition: A Breakdown
A 100-gram serving of lima beans provides:
- 164 calories
- 6.8 grams of fat
- 7.5 grams of protein
- 6.5 grams of fiber
- Essential vitamins and minerals like thiamin, folate, iron, magnesium, potassium, selenium, and zinc
The Health Benefits of Lima Beans
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Supports Gut Health: Lima beans are rich in fiber, which can help promote a healthy gut microbiome, reducing the risk of colon cancer and type 2 diabetes.
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Boosts Heart Health: The high concentration of fiber, potassium, and magnesium in lima beans can help lower cholesterol levels, regulate blood pressure, and reduce inflammation.
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Helps with Blood Sugar Control: The combination of protein and fiber in lima beans makes them an ideal food for managing blood sugar levels.
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Additional Benefits: Lima beans have been linked to weight loss, improved brain function, and a lower risk of death from all causes.
Incorporating Lima Beans into Your Diet
With their mild taste and creamy texture, lima beans can be easily incorporated into a variety of dishes, including salads, soups, dips, and pasta recipes.
Tips for Cooking Lima Beans
- Always cook lima beans, as raw beans contain toxic compounds.
- Soak, rinse, and boil or steam lima beans for at least 5 minutes to remove toxins and lectins.
Lima Bean Recipes to Try
- Creamy lima beans
- Lemon garlic lima beans
- Lima bean spread with feta and za’atar
- Spinach, lima bean, and crispy pancetta pasta
- Vegan Peruvian lima bean salad
- Lemony zucchini, chickpea, and lima bean salad
- Butter bean soup
Storage and Shelf Life
- Canned beans: 2-5 years at room temperature
- Dried beans: At least 2 years
- Fresh beans: Store in the fridge and use within a few days
- Frozen beans: 6 months
Remember to always check for signs of spoilage before consuming lima beans.
The Bottom Line
Lima beans are a nutritional treasure trove, offering a range of health benefits and culinary versatility. By incorporating them into your diet, you can reap the rewards of a healthier gut, heart, and overall wellbeing.
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