Lima Beans: A Low Glycemic Index Food to Include in Your Diet

Lima beans, particularly when prepared from frozen without added fat, are an excellent addition to a balanced diet, especially for those monitoring their blood sugar levels. These creamy, buttery legumes offer impressive nutritional benefits while maintaining a low glycemic impact.

Glycemic Information

Lima beans from frozen (no added fat) 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 that cause a slower, more gradual rise in blood sugar levels.

The Glycemic Load (GL) is only 4.48 per 100g serving, which is very low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it an even more useful measure for blood sugar management.

Nutritional Profile of Lima Beans (100g serving, frozen, no added fat)

• Calories: 103 kcal
• Protein: 6.05g
• Fat: 0.34g
• Total Carbohydrates: 19.3g
• Dietary Fiber: 5.3g
• Sugar: 1.34g
• Net Carbs: 14g

Health Benefits of Lima Beans

Rich in Dietary Fiber

With 5.3g of fiber per 100g serving, lima beans provide approximately 21% of the recommended daily fiber intake. This high fiber content contributes to their low glycemic impact and offers numerous health benefits:

• Promotes digestive health
• Helps control blood sugar levels
• Creates a feeling of fullness, which aids in weight management
• Supports heart health by helping to lower cholesterol levels

Good Source of Plant Protein

Lima beans provide 6.05g of protein per serving, making them an excellent plant-based protein source for vegetarians and vegans. Protein is essential for:

• Building and repairing tissues
• Supporting immune function
• Maintaining muscle mass
• Promoting satiety

Low in Fat

With only 0.34g of fat per serving, lima beans are naturally low in fat, making them heart-healthy and suitable for various dietary approaches.

Incorporating Lima Beans Into Your Diet

Their mild flavor and creamy texture make lima beans versatile in many dishes:

• Add to soups and stews
• Mix into salads for added protein and fiber
• Serve as a side dish with herbs and a touch of olive oil
• Include in vegetable medleys or casseroles
• Mash with herbs for a healthy dip or spread

Who Should Include Lima Beans in Their Diet?

Lima beans are particularly beneficial for:

• People with diabetes – due to their low GI and GL values
• Those managing their weight – the high fiber and protein content promotes fullness
• Individuals following plant-based diets – as an excellent source of plant protein
• People with heart concerns – thanks to their fiber content and low fat profile

Conclusion

Lima beans from frozen (prepared without added fat) represent an excellent low-glycemic food choice with substantial nutritional benefits. Their combination of low GI/GL values, high fiber content, and good protein levels makes them an ideal addition to a balanced diet, particularly for those managing blood sugar levels or working toward overall health improvement.