LIMA BEANS Will Help You Lose Weight
Lima beans gain their botanical name from the Greek word phases, for ‘aspect’ or ‘appearance’ and lunatus derived from the Latin luna, meaning ‘moon’. So lima beans ‘appear like the moon’. They are available as the common white, red, brown, black and purple.
As far as preparation goes, lima beans are best soaked overnight, to reduce the raffinose starch, or oligosaccharides. Buy a few cans of cooked lima beans from the local store for a quick, easy to add ingredient to many recipes.
Also known as butter beans, curry beans, pole beans and sieva beans, lima beans originated from Lima in Peru over 7000 years ago and were discovered by Christopher Columbus then introduced to Europe and Asia. The protein content (21g or 43% d.v.) is complete in all essential amino acids while the very low fat content (1g or 1% d.v.) means you can add the butter to the beans, just before serving, and relax about the added calories. Lima beans provide only 6 calories from unsaturated fats; butter supplies 700 calories per 100 grams, or 100 calories per teaspoon. As the recommended daily adult calorie intake is 2500-3000 kcal., the dab of butter with lima beans will easily fit into the balanced diet menu.
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Lima beans are one of the foods richest in potassium (1700mg), equal to soy beans and more than any other legume or natural food. Potassium is heat sensitive and lima beans need to be cooked, but if pre-soaked and slow cooked, an abundance of potassium will still be supplied. The magnesium content (224mg or 56% d.v.) is not heat sensitive, neither is the phosphorus content (385mg or 38% d.v.). Both these major minerals are essential for the brain, nervous system and heart muscles.
The manganese content (2mg) is similar to sunflower seeds, and after wheat germ, bran, nuts and seeds, lima beans are a very good source. Manganese works with enzymes for energy production and as an antioxidant; the enzyme superoxide dismutase needs manganese to destroy free radicals from within cells.
Even though they are white, lima beans are a rich source of organic iron (8mg or 42% d.v.). In addition, lima beans provide the following nutrients, from 1 cupful of cooked beans: molybdenum (85% d.v.), folate (40% d.v.), phosphorus (30%) and copper (20%). Now that’s a bean that’s full of beans!
Lima beans do contain purines, naturally occurring substances that are broken down by the digestive system into uric acid. For people suffering from gout or kidney stones, it is best to avoid lima beans due to the purine content, but a healthy body can eliminate uric acid—which is also a byproduct of meat consumption, to a far greater degree than with lima beans. In addition, lima beans provide no saturated fat or cholesterol.
The rich fibre content in lima beans actually lowers cholesterol and also promotes a steady supply of valuable starch energy—and all for a price that’s cheap as chips. Buy some lima beans dried,
canned or frozen and gain power from the protein, strength from the iron, and antioxidants from the manganese and molybdenum. Try a lima bean salad or the traditional native American dish succotash for a moonlight night to remember.
Get over your weary phase, let the power of lima beans liberate your life!
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.
C. P. L. CALORIES – total: 347 kcal. per 100 grams
73 24 3 Calories from: Carb: 255 Protein: 83 Fat: 10