Lima beans are a nutritious and delicious addition to any diet. With just 100 grams of immature seeds, baby lima beans cooked and drained with salt, you get about 103 calories. These beans are packed with vitamins, minerals, and fiber that offer a host of potential health benefits.
In addition to being low in calories, lima beans are also low in fat and high in protein. They are also an excellent source of iron, potassium, magnesium, and folate. Lima beans are also a good source of vitamin C, which is essential for healthy skin and a strong immune system.
Whether you're looking to add more plant-based protein to your diet, boost your fiber intake, or simply enjoy a tasty and filling meal, lima beans are a great choice.
Calorie Content of Lima Beans
As mentioned earlier, 100 grams of cooked and drained baby lima beans with salt contain approximately 103 calories. This makes them a great option for anyone looking to maintain or lose weight while still getting the nutrients their body needs. It's worth noting that the calorie content of lima beans can vary depending on how they are prepared. For example, canned lima beans may contain added salt or sugar, which can increase their calorie count. If you are trying to stick to a specific calorie goal, be sure to read the nutritional labels carefully and choose lima beans that are prepared in a way that aligns with your goals. Overall, lima beans are a nutrient-dense food that can help support a healthy and balanced diet.
Total Fat in Lima Beans
100 grams of cooked and drained baby lima beans with salt contain approximately 0.4 grams of total fat. This makes them a great option for anyone looking to reduce their overall fat intake or maintain a healthy weight. It's important to note that not all fat is bad for you. In fact, some types of fat, such as those found in nuts, seeds, and fatty fish, can have health benefits when consumed in moderation. However, many processed and packaged foods contain high amounts of unhealthy fats, which can increase your risk of heart disease, diabetes, and other chronic health conditions. By choosing nutrient-dense whole foods like lima beans, you can increase your intake of important vitamins and minerals while reducing your overall intake of unhealthy fats.
Carbohydrates Content of Lima Beans
100 grams of cooked and drained baby lima beans with salt contain approximately 20 grams of carbohydrates. This includes both fiber and sugar. While many people are concerned about limiting their carbohydrate intake, it's important to remember that not all carbs are created equal. Complex carbohydrates, such as those found in whole grains and legumes like lima beans, can help regulate blood sugar levels and provide a slow and steady source of energy throughout the day. On the other hand, simple carbohydrates, such as those found in processed and sugary foods, can lead to spikes and crashes in blood sugar, which can leave you feeling tired and hungry. Incorporating complex carbohydrates into your meals, such as lima beans, can help you maintain a healthy and balanced diet.
Protein Content of Lima Beans
100 grams of cooked and drained baby lima beans with salt contain approximately 6 grams of protein. This makes them an excellent source of plant-based protein for vegetarians, vegans, and anyone looking to reduce their consumption of animal products. Protein is an essential nutrient that plays a variety of important roles in the body, including building and repairing tissues, producing enzymes and hormones, and supporting immune function. While animal products are often the go-to source of protein for many people, plant-based sources like lima beans can offer similar benefits without the added saturated fat and cholesterol. By incorporating lima beans into your meals, you can increase your protein intake and support your overall health and wellness.
Vitamins and Minerals in Lima Beans
Lima beans are an excellent source of several important vitamins and minerals, including iron, potassium, magnesium, and folate. Iron is essential for the production of hemoglobin, which carries oxygen throughout the body. Potassium helps regulate blood pressure and supports heart health. Magnesium is important for bone health and helps support healthy nerve and muscle function. Folate is essential for healthy fetal development during pregnancy and supports overall immune function. By incorporating lima beans into your meals, you can increase your intake of these important nutrients and support your overall health and well-being.
Benefits of Lima Beans Consumption
In addition to their impressive nutritional profile, consuming lima beans may offer a variety of potential health benefits. For example, the complex carbohydrates and fiber found in lima beans can help regulate blood sugar levels, reduce cholesterol levels, and support digestive health. The plant-based protein found in lima beans can also help support muscle growth and repair while reducing the risk of chronic diseases like heart disease and diabetes. Overall, incorporating lima beans into your meals can help you achieve and maintain optimal health and wellness.
Lima Beans Cooking Tips
Lima beans can be cooked in a variety of ways, including boiling, steaming, or roasting. Here are a few tips to help you get the most out of your lima bean cooking experience: - Rinse your lima beans thoroughly before cooking to remove any dirt or debris. - For best results, soak your lima beans in cold water overnight before cooking. This can help reduce cooking time and improve texture.
Lima Beans Recipes
Lima beans are a versatile ingredient that can be used in a variety of recipes, from soups and stews to salads and dips. Here are a few recipes to get you started: - Lima Bean and Tomato Salad: Toss cooked lima beans with fresh tomatoes, sliced red onion, and a simple vinaigrette for a light and refreshing salad. - Lima Bean Soup: Combine cooked lima beans with sautéed onions, garlic, and vegetable broth for a hearty and nutritious soup that's perfect for chilly days.
Lima Beans Side Effects
While lima beans are generally safe and nutritious, they may cause some digestive discomfort in certain individuals. For example, lima beans contain compounds known as oligosaccharides, which can be difficult for some people to digest. This can lead to symptoms like bloating, gas, and abdominal discomfort. If you experience these symptoms after consuming lima beans, try soaking them before cooking or gradually increasing your intake to help your body adjust. Additionally, some people may be allergic to lima beans. If you experience symptoms like itching, swelling, or difficulty breathing after consuming lima beans, stop eating them immediately and seek medical attention.
Lima Beans Storage Tips
To maximize the shelf life of lima beans, store them in an airtight container in a cool, dry place like your pantry. You can also store cooked lima beans in the refrigerator for up to five days or in the freezer for up to six months. Simply place them in an airtight container or freezer bag and label with the date. By following these storage tips, you can enjoy fresh and tasty lima beans for weeks or even months to come.
Lima beans are a versatile and nutrient-dense food that can help support a healthy and balanced diet.
FAQs about 100 G Lima Beans
1. What are lima beans?
Lima beans, also known as butter beans, are a type of legume that are usually found in green pods containing small seeds. These seeds are commonly consumed as a vegetable in many cuisines worldwide.
2. What is the nutritional value of 100 g of cooked lima beans?
100 g of cooked lima beans contain 103 calories, 7.3 g of protein, 0.7 g of fat, 19 g of carbohydrates, 7 g of fiber, and 424 mg of potassium. They are also a good source of iron, magnesium, and folate.
3. How are they prepared?
Lima beans can be boiled, steamed, or roasted. They are often used in soups, stews, salads, and casseroles. Before cooking, they should be soaked in water for several hours to reduce cooking time and improve digestibility.
4. Can they be used in a weight loss diet?
Yes, lima beans can be a healthy addition to a weight loss diet. They are low in fat and calories but high in fiber, which can help you feel full for longer and prevent overeating. Including lima beans in your meals can also provide your body with essential nutrients that support weight loss and overall health.
5. Are there any potential health risks associated with consuming lima beans?
Consuming lima beans in moderate amounts is generally safe for most people. However, they contain a compound called linamarin that can convert to cyanide in the body if eaten in large quantities. To reduce this risk, lima beans should be cooked well and consumed in moderation.