Can Diabetics Eat Lima Beans? Nutrition Facts and Tips

As a diabetic keeping your blood sugar levels in check involves being mindful of your carbohydrate intake. When planning meals and snacks, you want to focus on nutritious, low glycemic foods that will keep your blood sugar rising slowly and steadily. This is where lima beans can come in handy.

Lima beans are a type of legume filled with fiber protein, and key vitamins and minerals. But how do they impact blood sugar levels? Are lima beans a good choice for diabetics? Let’s take a closer look at the nutrition facts and health benefits of lima beans for diabetes management.

An Overview of Lima Bean Nutrition

Before determining if lima beans are suitable for a diabetic diet, it helps to understand their nutritional profile.

According to the USDA, one cup of cooked lima beans contains:

• Calories: 216
• Protein: 14.7g
• Fat: 0.8g
• Carbohydrates: 39.3g
• Fiber: 13.2g
• Sugar: 4.5g

In addition to protein and fiber, lima beans provide folate, potassium, iron, magnesium, and small amounts of calcium. They are fat-free and have no cholesterol or sodium when prepared from dried form without added salt.

So in terms of macronutrients, lima beans are high in fiber and protein, both of which help regulate the absorption of carbohydrates and thus blood sugar levels. The fiber content is particularly noteworthy – a single serving provides over half the recommended daily fiber intake.

Now let’s look closer at why this nutrient profile makes lima beans a smart choice for diabetics.

Why Are Lima Beans Good for Diabetics?

There are a few key reasons why lima beans are an excellent food choice for those with diabetes:

1. They have a low glycemic index

The glycemic index (GI) measures how quickly and severely a food impacts your blood glucose levels. Foods are ranked from 0 to 100 based on their glycemic response.

Lima beans have a low GI of 25, according to the University of Sydney GI Database. This means they produce only a small, gradual rise in blood sugar compared to high GI foods like white bread or rice that cause rapid spikes.

2. The fiber content stabilizes blood sugar

Soluble fiber, which lima beans contain in abundance, helps regulate the absorption of sugar from foods. Soluble fiber forms a gel-like substance in the digestive tract, slowing down digestion and the release of glucose into the bloodstream.

This steady, slow absorption helps avoid energy crashes and stabilizes blood sugar levels. Consuming high fiber foods is a key strategy for diabetes management.

3. They provide sustained energy

Thanks to their low GI and high fiber content, lima beans provide steady, sustained energy rather than a quick burst that rapidly drops. This sustained energy can help manage hunger and prevent energy crashes that lead to poor food choices.

4. They are low in fat

Excess fat can worsen insulin resistance, so limiting fat intake is often part of a diabetic diet plan. With almost no fat per serving, lima beans are an ideal choice to get protein and fiber without extra fat.

5. They are naturally low in sodium

Like all legumes, lima beans are naturally low in sodium when prepared from dried form without added salt. Limiting sodium intake can help control high blood pressure, a common complication of diabetes.

Tips on Incorporating Lima Beans Into a Diabetic Diet

Here are some tips for enjoying lima beans as part of a healthy diabetic diet:

• Try substituting lima beans for higher glycemic foods like potatoes, rice, or pasta in favorite dishes. For example, use lima beans instead of rice in burrito bowls.

• Mix lima beans with salads, soups, or grain bowls to add extra protein and fiber. This helps balance the glycemic response.

• Pair lima beans with non-starchy vegetables like leafy greens, broccoli, peppers or tomatoes. The added fiber from the veggies enhances the blood sugar benefits.

• Avoid preparing lima beans with high fat, salty add-ins like bacon. Stick to recipes with lean proteins like chicken or fish.

• When using canned lima beans, drain and rinse them to remove excess sodium. Opt for low-sodium or no salt added versions when possible.

• Measure portions of lima beans using measuring cups rather than estimating. Stick to 1/2 – 1 cup per meal, and be aware that larger portions impact blood sugar more.

• Check blood sugar levels 1-2 hours after meals containing lima beans to assess your body’s response. Adjust portions if needed to keep levels in range.

Delicious Diabetic-Friendly Lima Bean Recipes

Here are some tasty and nutritious lima bean recipes suitable for a diabetic eating plan:

Lima Bean and Quinoa Salad

Toss cooked lima beans with cooked quinoa, diced cucumber, cherry tomatoes, red onion, lemon juice and fresh parsley. The protein and fiber balance the carbs.

Lima Bean and Vegetable Soup

Simmer lima beans with diced carrots, zucchini and tomatoes in broth with garlic, rosemary and pepper. Load up on low carb veggies.

Lima Bean Tacos

Fill corn tortillas with cooked lima beans, shredded lettuce, salsa and a spoonful of plain Greek yogurt. Skip the cheese and sour cream.

Lima Bean Stir Fry

Stir fry lima beans with lean chicken, broccoli, bell peppers, carrots and onions. Serve over cauliflower rice instead of white rice.

Lima Bean Hummus Wrap

Puree cooked lima beans with a little olive oil, lemon juice, garlic and tahini. Spread in a whole wheat wrap with veggies for fiber.

The Takeaway on Lima Beans and Diabetes

With their stellar nutrition profile, lima beans are an excellent choice for those with diabetes. Low in fat and sodium, rich in fiber and protein, and slow to impact blood sugar, lima beans provide sustained energy while keeping levels steady.

Just be sure to enjoy reasonable portion sizes of about 1/2 – 1 cup per meal alongside other non-starchy veggies. When prepared without added fat or salt, lima beans can be a nutritious component of any diabetic diet.