Last Updated on March 4, 2022 by Dr Sharon Baisil MD
Lima beans, or Phaseolus Lunatus, are special types of beans with a creamy texture and have many health benefits. There is a common misconception that lima beans are unhealthy foods for people with diabetes, and the opposite is true, and lima beans are highly beneficial for diabetics. This article will examine 8 health benefits of lima beans for those living with type 1 or 2 diabetes.
Are Lima Beans Good for Diabetics?
Lima beans are good for diabetics because they have a low glycemic index and high protein content. It is important to eat healthy foods with a low glycemic index to help control appetite and hunger levels. High-protein foods also provide long-lasting energy that can be used by the body to maintain muscle mass. Lima beans may also help reduce weight and lower cholesterol levels in those who are overweight or obese. In addition, lima beans do not contain any sugar, making them suitable for people living with diabetes type 1 and 2.
What is the Glycemic Index of Lima Beans?
Did you know that lima beans have a glycemic index of about 46? That means that they have a relatively low impact on blood sugar levels. The glycemic load of a 100-gram serving of lima beans is about 7.
Glycemic index (GI) measures how quickly foods raise blood sugar levels. Foods with a high glycemic index are those that cause rapid spikes in your blood glucose level. On the other hand, low glycemic foods have slow, steady blood sugar levels. Foods with GI values below
The original study was conducted by the Instituto de Investigaciones Biomédicas, Lima, Peru. It found that many of the common beans tested had low glycemic indexes. The study concluded that lima beans are good for diabetes because they have a negligible effect on blood glucose levels.
Lima Bean – Nutrition
A one-cup serving of lima beans or butter beans provides 209 calories, 12 grams of protein, and 40 grams of carbs. Lima beans also provide 13 percent of the daily value (DV) for manganese and 18 percent DV each for iron and phosphorus. One-cup servings of lima beans supply 9 grams of dietary fiber and 22 percent DV for magnesium.
8 Health benefits of Lima Beans in Diabetes
Lima bean has a light, yellow skin shaped like a kidney bean. These beans are tasty or added to any dish, such as soups and salads. One benefit of adding Lima beans to your diet is their high fiber content which helps regulate blood sugar levels.
Prevent oxidative stress
Researchers have found that the Lima bean has a high concentration of antioxidants, including p-coumaric acid and chlorogenic acid. These compounds help prevent the oxidative stress that occurs when glucose is in the bloodstream.
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Oxidative stress is a serious problem in people with diabetes. Too much glucose in the blood can damage cells and lead to many problems, including heart disease, stroke, and kidney failure. The Lima bean is a high-antioxidant food that can help prevent these problems. The antioxidants in the Lima bean help scavenge harmful toxins and free radicals that can damage cells.
Lima Beans are high in dietary fiber
Lima Beans’ high dietary fiber content makes them an excellent choice for people with diabetes. Dietary fiber helps regulate blood sugar levels, and Lima Beans are especially high in soluble fiber, which slows the absorption of sugars into the bloodstream. This makes Lima Beans a good choice for people with diabetes, as it helps to keep blood sugar levels stable. Additionally, dietary fiber also has other health benefits, including reducing the risk of heart disease and cancer.
Lima Beans are a good source of magnesium
Lima Beans are an excellent source of magnesium. Magnesium is a mineral that is essential for many important functions in the body, including blood sugar regulation and insulin resistance control. Studies have shown that magnesium can benefit people with Type 2 Diabetes by reducing their insulin resistance and controlling high blood pressure.
Magnesium can also reduce your risk of developing Type 2 Diabetes because it can help reduce insulin resistance. This makes magnesium an important nutrient for diabetics trying to manage their blood sugar levels and prevent the condition from progressing into full-blown diabetes.
Lima beans can improve your heart health
Lima beans are a type of legume, which is a plant with seeds. Lima beans have been shown to help lower cholesterol levels in the bloodstream by reducing LDL or “bad” cholesterol. This effect can be seen when people switch from consuming saturated fats, such as butter and meat fat, to polyunsaturated fats found in lima beans. The consumption of this healthy vegetable will not only decrease your likelihood of cardiovascular disease but also increase your chances of living longer.
Lima beans’ fatty acid profile is mostly composed of polyunsaturated, healthful kinds of fat. Saturated fats are present in animal products and other unhealthy foods, whereas polyunsaturated fats are present in plant-based sources like lima beans. Thus their daily consumption can aid in the prevention of heart disease by reducing the LDL cholesterol in the blood. The consumption of lima beans can also reduce triglyceride levels and inflammation.
Lima beans can prevent anemia
Iron deficiency anemia is a common disorder when the body does not have enough iron to produce healthy red blood cells. Iron is one of the most important nutrients in the human diet, and it’s needed for good health. If you don’t get enough iron from food, your blood cannot carry oxygen to all parts of your body. If left untreated, this can lead to fatigue, shortness of breath, or even organ damage.
Women who are menstruating are at increased risk for developing anemia due to their monthly loss of iron through their menstrual cycle. Lima beans contain high levels of iron which can help prevent this type of anemia by boosting iron intake during periods where women may be more susceptible than other times in their lives.
When you eat lima beans, your body absorbs iron from them more easily than from other sources of nutrients, such as red meat. Even a single serving of lima beans can give you a third of the daily recommended iron intake if served with vitamin C-rich foods like citrus fruits or tomatoes.
Lima beans can improve digestive health
A diet high in fiber is thought to improve digestive health, and this may be due, in part, to the presence of both soluble and insoluble fibers. Beans are a good source of fiber, and Lima beans are no exception; they contain both soluble and insoluble fibers, which can help your body digest food more quickly and avoid constipation.
In addition to its therapeutic benefits, Lima beans are easy to prepare and cook up quickly with added vegetables or seasonings such as garlic, onions, and cilantro. This dish is low in fat and makes an excellent side dish with many entrée choices.
What are the side effects of eating too much lima beans?
Raw lima beans contain harmful compounds like linamarin cyanogenic if eaten in high amounts. These compounds can interfere with proper thyroid function, potentially resulting in hypothyroidism. Additionally, they contain anti-nutrients that have been shown to interfere with the body’s absorption of certain minerals, including iron.
Other side effects can include gas and bloating, often seen in people who eat excessive amounts of beans. Lima beans also cause flatulence due to their high content of carbohydrates known as oligosaccharides that are not broken down during digestion. Furthermore, they are high in fiber, reducing the absorption of certain minerals in your body when eaten in large quantities.
Final Words
Though they have some harmful compounds, the health benefits of Lima beans outweigh their risks. As long as you don’t eat too many at once, Lima beans can provide your body with important nutrients that promote good health. They are especially beneficial for diabetics because they help regulate blood sugar levels and improve digestive health.
Frequently Asked Questions
Are lima beans OK for prediabetes?
Answer: Yes, lima beans are a great choice for prediabetics. A study published in the Journal of Nutrition showed that eating legumes, like lima beans, can help improve blood sugar levels and A1C levels in people with prediabetes. Lima beans are also a good source of fiber, protein, vitamins, and minerals, which are important for people with prediabetes.
Which beans are best for diabetics?
Answer: Black beans are best for diabetics because they are low in carbohydrates and high in fiber. In fact, black beans contain about 15 grams of fiber per cup, which is equivalent to about 60% of the daily recommended value. Additionally, black beans are a good source of protein, vitamin B6, magnesium, and potassium.
Are lima beans high in carbs?
Answer: Lima beans are a low-carb food, providing only 12 grams of net carbs per cup. They’re an excellent source of fiber, protein, and several essential vitamins and minerals.
Lima beans are a healthy choice for people with diabetes because they have a low glycemic index (GI) rating of 46. The GI is a measure of how quickly the carbohydrates in a food raise blood sugar levels. Foods with a low GI rating release sugar into the bloodstream slowly and steadily, helping to keep blood sugar levels stable.
Are lima beans low in sugar?
Answer: Lima beans are low in sugar. In fact, a half-cup of cooked lima beans has only 46 calories and 1 gram of sugar. They’re also a good source of dietary fiber, providing about 8 grams per cup. And like other legumes, they’re rich in antioxidants and other beneficial plant compounds
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070695/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213615/
https://pubmed.ncbi.nlm.nih.gov/29849912/
https://pubmed.ncbi.nlm.nih.gov/27030531/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100403/nutrients
https://link.springer.com/article/10.1007/BF01091755
https://medlineplus.gov/diabeticdiet.html
https://academic.oup.com/ajcn/article-lookup/doi/10.1093/ajcn/45.3.575
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/linamarin
