What Happens to Your Body When You Eat Lima Beans

Lima beans (Phaseolus lunatus L.) are legumes that provide plant proteins, fiber and several vitamins and minerals. They may have beneficial effects on weight management and heart health.

Lima beans have 13.2 grams of fiber per cupwhich covers 47% of the Daily Value (DV). Fiber is particularly important for gut health.

Bacteria in the large intestine ferment and break down fiber from foods like lima beans. This process creates short-chain fatty acids (SCFA). SCFAs regulate intestinal inflammation, strengthen the intestinal lining and nourish colon cells.

Fiber also promotes the growth of beneficial gut bacteria. It has been shown to protect against colon cancer and diverticular disease.

In addition to fiber, lima beans contain 14.7 grams of protein per cup. Both slow digestion and stimulate the release of the satiety hormones cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1).

Due to their high protein and fiber content, lima beans can help you lose body fat and maintain a healthy weight. People who follow a diet rich in beans generally have smaller waists and less body fat.

What the science says: A 2023 study of 15,000 adults found that people who regularly ate legumes, including lima beans, had a lower body mass index (BMI) and slimmer waists than people who never or rarely ate them.

Researchers found that people who didn’t eat legumes gained 23.5 percent more weight over 10 years than people who ate 47 grams or more per 1,000 calories on average.

Lima beans are rich in several nutrients linked to better heart health.

The fiber in lima beans decreases the absorption of cholesterol in the intestine and increases its excretion in the stool. High cholesterol is a significant risk factor for heart disease. Increasing your intake can maintain normal cholesterol levels and help prevent heart disease.

Lima beans are also rich in magnesium and potassium, which regulate blood pressure. One cup of lima beans covers 19% of the DV for magnesium and 20% of the DV for potassium.

Increasing your intake of these minerals can lower your blood pressure, which may decrease your risk of heart disease and stroke.

What the science says: Eating lima beans regularly can also help maintain healthy body weight and body fat levels, which is essential for heart health. For example:

• A 2019 study found that people with the highest consumption of beans had a 10% reduced risk of coronary heart disease (CHD), the most common type of heart disease in the United States, compared to people with the lowest consumption.
• A 2023 study found that consuming beans may lower the risk of heart disease. Eating 400 grams (2 cups) of beans per week provides the most benefits for heart health.

The high fiber and protein content of lima beans helps control blood sugar levels. Slow digestion and release of glucose (sugar) into the bloodstream.

Lima beans also contain magnesium, which is essential for carbohydrate metabolism and insulin secretion. Low or deficient magnesium intake can contribute to poor blood sugar control.

Choosing lima beans that are high in fiber, protein, and magnesium over less nutritious carbohydrate sources, like refined carbs, can help people with or without diabetes manage their blood sugar levels.

What the science says: A 2023 study found that diets high in beans effectively reduced fasting blood sugar, fasting insulin levels, and hemoglobin A1C (HbA1c) in people with type 2 diabetes. They also improved insulin sensitivity.

Lima beans are low in fat, but high in carbohydrates, fiber, protein, vitamins and minerals. One cup of cooked lima beans provides:

• Calories: 216
• Carbohydrates: 39.3 grams (g)
• Fat: 0.7g
• Protein: 14.7g
• Fiber: 13.2g
• Copper: 0.4 mg, or 47% of the daily value (DV)
• Manganese: 0.97 mg, or 42% of the DV
• Folate: 156 micrograms (mcg), or 39% of the DV
• Iron: 4.5 mg, or 25% of the DV
• Thiamine: 0.3 milligrams (mg), or 25% of the DV
• Potassium: 955 mg, or 20% of the DV
• Magnesium: 80.8 mg, or 19% of the DV
• B6: 0.3 mg, or 18% of the DV
• Zinc: 1.8 mg, or 16% of the DV
• Selenium: 8.46 mcg, or 15% of the DV

One cup of lima beans covers 25% or more of the DV for copper, manganese, folate, iron and thiamine.

Manganese is involved in immune function, bone formation and blood clotting. Copper is necessary for formation, growth, energy production, neurotransmitter synthesis and much more.

Folate is a B vitamin essential for fetal growth and development, making it especially important for pregnant women.

Cooked lima beans are safe for most people. However, due to their high fiber content, they can cause bloating and gas in people who are not used to eating fiber-rich foods.

It’s best to add fiber-rich foods, like lima beans, slowly and in small portions to avoid uncomfortable symptoms.

It is important to never eat raw lima beans. Raw lima beans contain toxic compounds called cyanogenic glycosides that break down into hydrogen cyanide, a toxin.

Lima beans contain antinutrients, like lectins, which may interfere with nutrient absorption. Soaking, rinsing, and thoroughly cooking lima beans can significantly reduce antinutrients.

Lima beans have a mild flavor and a velvety, buttery texture. You can use them in recipes like salads, soups and pastas. They’re also a pantry staple because you can buy them dried or canned.

It is important to cook the lima beans well before eating them.

Ways to incorporate lima beans into your diet include:

• Add cooked lima beans to soups and stews.
• Make a traditional succotash with lima beans, corn, onions and tomatoes.
• Toss lima beans into grain bowls and vegetable dishes.
• Serve the lima bean puree as a creamy side dish.
• Mix cooked lima beans into pasta.
• Use lima beans in salads and grain dishes to increase their protein content.