Lima Beans: A Low Glycemic Index Option

Lima beans, also known as butter beans, are a versatile legume that offers a wealth of nutritional benefits while maintaining a low glycemic impact. These creamy, mild-flavored beans can be a valuable addition to your diet, especially if you’re monitoring your blood sugar levels.

Glycemic Impact of Lima Beans

Lima beans prepared from dried beans have a Glycemic Index (GI) of 31, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making lima beans an excellent choice for those following a low GI diet.

The Glycemic Load (GL) is only 4 per 100g serving, which is quite low. This means that while lima beans contain carbohydrates, they have a minimal impact on blood sugar levels when consumed in typical portions.

Nutritional Profile of Lima Beans (100g, prepared from dried)

• Calories: 165
• Protein: 7.25g
• Fat: 6.86g
• Carbohydrates: 19.4g
• Fiber: 6.5g
• Sugar: 2.7g
• Net Carbs: 12.9g

Health Benefits of Lima Beans

The impressive nutritional profile of lima beans contributes to several health benefits:

• Excellent fiber content: With 6.5g of fiber per 100g serving, lima beans support digestive health and help maintain steadier blood glucose levels.
• Good plant-based protein source: Providing 7.25g of protein per serving, they’re valuable for vegetarian and vegan diets.
• Low sugar content: Only 2.7g of sugar per serving makes them suitable for low-sugar diets.
• Moderate fat content: The 6.86g of fat is primarily healthy unsaturated fat.

Incorporating Lima Beans Into Your Diet

There are numerous ways to enjoy the benefits of lima beans:

• Add them to soups and stews for extra texture and nutrition
• Include them in vegetable medleys or succotash
• Mash them with herbs and spices for a healthy dip
• Use them as a side dish with a drizzle of olive oil and seasonings
• Add them to salads for extra protein and fiber

Who Should Include Lima Beans in Their Diet?

Lima beans are particularly beneficial for:

• People managing diabetes or insulin resistance
• Those following a low-glycemic diet
• Individuals looking to increase their fiber intake
• People seeking plant-based protein sources
• Anyone interested in maintaining healthy blood sugar levels

Conclusion

With their low glycemic index of 31 and glycemic load of 4, lima beans make an excellent addition to a blood sugar-friendly diet. Their impressive combination of protein, fiber, and moderate levels of net carbs makes them a nutritional powerhouse that supports overall health while helping to maintain stable blood glucose levels.

Remember that while dried lima beans require soaking and longer cooking times, this preparation method helps preserve their nutritional benefits and low glycemic properties.