Looking for a nutritious and low-calorie addition to your diet? Look no further than the 1 oz large lima beans, canned and ready for use! At only 22 calories per ounce, they are a delicious and healthy source of protein and fiber.

In addition to being low in calories, lima beans are also packed with nutrients. One ounce of canned lima beans contains 6 grams of protein, 9 grams of carbohydrates, and 5 grams of fiber. They are also rich in vitamins and minerals, including iron, potassium, magnesium, and folate.

In this article, we'll explore the various health benefits of large lima beans, as well as some different ways to incorporate them into your diet.

Calories in One Oz of Large Lima Beans

As mentioned earlier, one ounce of canned large lima beans contains only 22 calories. This makes them an ideal addition to any weight-loss diet, as they are low in calories but high in fiber, which is essential for feeling full and satisfied. To put it into perspective, one cup of cooked lima beans contains about 200 calories, which is still relatively low compared to many other foods. Therefore, if you're looking to reduce your calorie intake and increase your nutrient intake, lima beans are definitely worth considering.

Nutrients Found in Lima Beans

Lima beans are a fantastic source of nutrients, including potassium, magnesium, iron, and folate. One ounce of canned lima beans contains approximately 13% of your daily recommended intake of iron and magnesium, and 8% of your daily recommended intake of potassium and folate. Iron is essential for healthy blood flow, while magnesium is necessary for healthy bones and muscles. Potassium helps regulate blood pressure and promotes heart health, and folate is important for healthy fetal development during pregnancy.

Health Benefits of Large Lima Beans

Large lima beans offer a range of health benefits, thanks to their high nutrient content. Some of these benefits include:

• Lower blood pressure: Lima beans are high in potassium, which can help reduce blood pressure and promote heart health.
• Improved digestion: The high fiber content of lima beans can aid in digestion and promote regular bowel movements.
• Strong bones: Lima beans are a good source of magnesium, which is essential for healthy bones and muscles.
• Healthy blood flow: Iron is important for healthy blood flow, and lima beans are a good source of this vital mineral.

Overall, incorporating lima beans into your diet can help promote overall health and wellness.

Ways to Incorporate Large Lima Beans into Your Diet

If you're looking to incorporate more lima beans into your diet, there are many different ways to do so. Here are a few ideas to get you started:

• Add cooked lima beans to soups and stews for a protein and fiber boost.
• Mash cooked lima beans into a dip or spread, similar to hummus or refried beans.
• Use canned lima beans in salads or as a side dish to accompany grilled meats or vegetables.
• Make a hearty vegetarian chili with canned lima beans, vegetables, and spices.

Potential Side Effects of Eating Lima Beans

While lima beans are generally considered safe and healthy, there are a few potential side effects to be aware of. These include:

• Gas and bloating: Like many other legumes, lima beans contain complex carbohydrates that can be difficult to digest. This can lead to gas and bloating in some people.
• Food allergy: In rare cases, some individuals may be allergic to lima beans. Symptoms of an allergic reaction may include hives, itching, and difficulty breathing.

If you experience any adverse reactions after eating lima beans, it's best to speak to your doctor to determine the cause and possible treatment.

How to Store Canned Large Lima Beans

Canned lima beans are very easy to store, but it's important to make sure you do so properly to ensure their quality and safety. Here are some tips for storing canned lima beans:

• Store unopened cans in a cool, dry place, such as a pantry or cupboard.
• Once opened, transfer any unused lima beans to an airtight container and store in the refrigerator for up to 3 days.
• Don't freeze cooked lima beans, as they can become mushy and lose their flavor and texture.

How to Cook Canned Large Lima Beans

Canned lima beans are a convenient and easy way to add this nutritious legume to your diet. Here's how to cook canned lima beans:

1. Drain and rinse the canned lima beans under cold water.
2. Place the beans in a pot and cover with water or broth.
3. Bring the liquid to a boil, then reduce the heat and let simmer until the beans are tender, about 10-15 minutes.
4. Drain any excess liquid and season as desired.

Comparing Canned and Fresh Lima Beans

While canned lima beans are very convenient, there are some differences between canned and fresh beans to consider. Here are a few things to keep in mind:

• Canned beans are already cooked and ready to eat, whereas fresh beans will require soaking and cooking time.
• Canned beans are often higher in sodium than fresh beans, so make sure to look for low-sodium options.
• Fresh lima beans may be more flavorful and have a better texture than canned beans, but they can be harder to find.

Lima Beans vs Other Legumes

Lima beans are just one type of legume, but how do they compare to other types of legumes, such as chickpeas, lentils, and black beans?

• Protein: Lima beans and black beans are both good sources of protein, with about 6-7 grams per ounce. Chickpeas and lentils are slightly higher in protein, with about 8-9 grams per ounce.
• Fiber: All legumes are high in fiber, but lima beans, black beans, and lentils are some of the highest, with about 4-7 grams per ounce. Chickpeas are slightly lower in fiber, with about 2.5 grams per ounce.
• Vitamins and minerals: All legumes are good sources of vitamins and minerals, but the exact amounts can vary. For example, chickpeas are higher in iron and folate than other legumes, while lentils are high in magnesium.

Ultimately, all legumes are healthy and nutritious, so it's a good idea to include a variety of them in your diet.

Recommended Serving Size of Lima Beans

So, how much lima beans should you eat per day? The answer depends on your individual needs and dietary goals, but as a general guideline, the USDA recommends that adults consume at least three servings of legumes per week (about 1 cup cooked per serving). If you're looking to increase your fiber and protein intake, you may want to aim for slightly more lima beans than this. Just remember to start slowly and gradually increase your intake to avoid any digestive side effects.