Large lima beans are a delicious and nutritious legume, containing only 120 calories per serving. They are a great addition to any diet and can provide a variety of health benefits.
In addition to being low in calories, large limas are also an excellent source of protein, fiber, vitamins, and minerals. They are a great source of iron, which is important for maintaining healthy blood flow, and magnesium, which can help regulate blood pressure.
In this article, we'll explore the nutritional value of large limas, the benefits of eating them, and different ways to cook and store them.
Nutritional value of Large Limas
Large lima beans are a good source of several essential nutrients, including protein, fiber, and iron. A single serving of cooked large limas (1 cup) contains:
- calories: 120
- Protein: 9 grams
- Fiber: 8 grams
- Fat: 0.5 grams
- Iron: 4.5 mg (25% DV)
- Magnesium: 66 mg (16% DV)
- Potassium: 485 mg (14% DV)
Benefits of Large Limas
Eating large limas can provide a number of health benefits, including:
- Reducing the risk of heart disease: The fiber and potassium in large limas can help regulate blood pressure and cholesterol levels, which can reduce the risk of heart disease.
- Improving digestive health: The high fiber content of large limas can help promote digestive health by keeping the digestive system regular.
- Boosting immune function: The iron and other nutrients in large limas can help boost immune function, helping to fend off illnesses and infections.
Ways to cook Large Limas
There are many ways to prepare large limas, including:
- Boiling: Cook large limas in boiling water for 1-2 hours until they are soft.
- Slow cooking: Add large limas to a slow cooker with your favorite meats and vegetables for a flavorful and nutritious meal.
- Roasting: Toss cooked large limas with olive oil and your favorite seasonings, then roast in the oven until crispy.
How to store Large Limas
To store large limas, place them in an airtight container or plastic bag and store in the refrigerator for up to 5 days. Alternatively, you can freeze cooked large limas for up to 6 months.
Comparison of Large Limas to other legumes
Compared to other legumes, large limas are relatively low in calories and fat, making them a great option for weight management. They are also high in protein and fiber, which can help keep you feeling full and satisfied.
- 1 cup of cooked chickpeas contains: 269 calories, 15g protein, 12g fiber, 4g fat.
- 1 cup of cooked black beans contains: 227 calories, 15g protein, 15g fiber, 1g fat.
- 1 cup of cooked lentils contains: 230 calories, 18g protein, 16g fiber, 1g fat.
Side effects of consuming Large Limas
While large limas can provide a variety of health benefits, some people may experience side effects after consuming them, including:
- Gas and bloating: The high fiber content of large limas can cause gas and bloating for some people, especially when consumed in large amounts.
- Food allergies: Some people may be allergic to large limas, which can cause symptoms such as hives, itching, and swelling.
Recommended serving size of Large Limas
A single serving of large limas is typically 1 cup of cooked beans, which contains 120 calories, 9 grams of protein, and 8 grams of fiber. However, serving sizes may vary depending on individual calorie needs and dietary restrictions.
Large Limas in a diabetic diet
Large limas can be a healthy addition to a diabetic diet, as they are low in calories and fat and high in fiber and protein. The high fiber content can also help stabilize blood sugar levels, reducing the risk of blood sugar spikes and crashes.
Large Limas in vegetarian and vegan diets
Large limas are an excellent source of protein and can be a great addition to vegetarian and vegan diets. They can be used as a meat substitute in a variety of dishes, such as soups, stews, and salads.
Recipes using Large Limas
Here are some delicious recipes that use large limas:
- Slow Cooker Lima Bean Soup
- Roasted Lima Beans with Garlic and Parmesan
- Lima Bean and Vegetable Casserole
"Large limas are a nutritious and delicious legume that can provide a variety of health benefits."
Frequently Asked Questions (FAQs) About Large Lima Beans
1. How Many calories Are There in One Serving of Large Lima Beans?
One serving of large lima beans contains approximately 120 calories. This serving size typically ranges from ½ cup to 1 cup, depending on the specific recipe or dish.
2. Are Large Lima Beans Healthy?
Yes, large lima beans are a nutritious and healthy food. They are low in fat and calories but high in fiber, protein, and several essential vitamins and minerals. They can help maintain healthy blood sugar and cholesterol levels and promote satiety.
3. Can Large Lima Beans Help with Weight Loss?
Yes, incorporating large lima beans into your diet may aid in weight loss. The high fiber content in lima beans can help you feel full for longer, reducing the likelihood of overeating. Additionally, they are low in calories and fat, making them an excellent choice for weight watchers.
4. How Can I Include Large Lima Beans in My Diet?
Large lima beans can be included in various dishes, like soups, stews, salads, and dips. You can also roast them as a crunchy snack, mash them for a healthier alternative to mashed potatoes, or use them as a filling for tacos or burritos.
5. Are There Any Risks Associated with Eating Large Lima Beans?
While large lima beans are generally considered safe and healthy, they contain a natural compound called cyanogenic glycosides that can release cyanide when consumed in large quantities. However, this is only a concern if the beans are not cooked properly. Boiling or soaking the beans before cooking can help reduce the amount of cyanide present.