Lima Beans, From Canned: A Low Glycemic Index Option

Lima beans, also known as butter beans, are a nutritious legume that can be an excellent addition to a balanced diet. When consumed from canned sources, these beans offer a variety of health benefits while maintaining a low glycemic impact. Let’s explore the nutritional profile and benefits of canned lima beans.

Glycemic Information

Canned lima beans have a Glycemic Index (GI) of 32, 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 monitoring their blood sugar levels.

The Glycemic Load (GL) is just 4.32 per 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of how a food affects blood glucose levels. A GL below 10 is considered low, confirming that canned lima beans have minimal impact on blood sugar.

Nutritional Profile (per 100g serving)

• Calories: 122 kcal
• Protein: 5.86g
• Fat: 2.86g
• Total Carbohydrate: 18.6g
• Dietary Fiber: 5.1g
• Sugar: 1.3g
• Net Carbs: 13.5g

Health Benefits of Canned Lima Beans

Rich in Dietary Fiber

With 5.1g of fiber per 100g serving, canned lima beans provide approximately 20% of the daily recommended fiber intake. This high fiber content contributes to their low glycemic impact and offers numerous health benefits, including improved digestive health, blood sugar regulation, and increased satiety.

Good Protein Source

Containing nearly 6g of protein per serving, canned lima beans are a valuable plant-based protein source. This makes them particularly beneficial for vegetarians and vegans looking to meet their protein requirements.

Low in Sugar

With just 1.3g of sugar per serving, canned lima beans provide carbohydrate energy without the blood sugar spikes associated with high-sugar foods.

How to Include Canned Lima Beans in Your Diet

• Add to soups and stews for extra protein and fiber
• Mix into salads for a nutritious boost
• Use as a side dish seasoned with herbs and olive oil
• Blend into dips similar to hummus
• Incorporate into vegetable casseroles

Important Considerations

When purchasing canned lima beans, look for varieties with no added salt or sugar. Rinsing canned beans before use can help reduce sodium content by up to 40%.

Conclusion

Canned lima beans offer an excellent nutritional profile with a low glycemic impact, making them suitable for those managing diabetes, weight, or simply seeking healthier food options. With their versatility in the kitchen and impressive nutrient density, these legumes deserve a regular place in a balanced diet.