Lima Beans Butter Beans
Lima beans, a great source of fiber and protein, are another legume that is eaten in both fresh and dried forms. A cup of cooked fresh lima beans provides 11.6 grams of protein and 9 grams of fiber, while a cup of cooked dried limas provides 14.7 grams of protein and 13.2 grams of fiber.
Lima beans are a good source of several minerals, including copper, iron, magnesium, manganese, molybdenum, phosphorus, and potassium, as well as the B vitamins folate and thiamine. Fresh limas also provide some vitamin A, vitamin C, and beta-carotene.
The magnesium and potassium help regulate blood pressure. Along with the folate and fiber, these beans are good for your heart.
One caution: Raw lima beans contain linamarin, a compound that can break down into the poison hydrogen cyanide in the human digestive tract. Cooking lima beans neutralizes the risk, and the varieties used for food are generally low in the substance. Linamarin may also contribute to glucose intolerance and diabetes, but studies have not been definitive.
Lima beans also contain protease inhibitors, which frustrate the development of cancerous cells.Nutritional Facts
One-half cup of cooked lima beans provides 108 calories, 19.7 g carbohydrate, 7.4 g protein, 0.35 g fat, 6.6 g dietary fiber, 78 mcg folic acid, 477.5 mg potassium, 2 mg sodium, 104.5 mg phosphorus, 16 mg calcium, 2.2 mg iron, 40.5 mg magnesium, 0.9 mg zinc, and 0.22 mg copper.