What Are Lima Beans Good For? Benefits, Nutrition & Risks
Often overlooked, lima beans offer a wealth of plant-based protein and fiber, contributing to metabolic health and satiety when prepared correctly.
Lima beans, also known as butter beans, are legumes recognized for their creamy texture and mild flavor. Originally from Peru, these beans have been cultivated for centuries and are valued for the energy and nutrients they provide.
Nutritional Profile of Lima Beans
A single cup of cooked lima beans contains approximately 209 calories, composed mainly of complex carbohydrates and protein. This serving size provides around 40 grams of carbohydrates and nearly 12 grams of protein. They are also a low-fat food, with less than one gram of fat per cup.
They are an exceptional source of manganese, a mineral that plays a role in metabolism. Lima beans also supply significant amounts of iron, which is important for preventing anemia, as well as potassium and magnesium. They are a good source of several B vitamins, including folate (B9).
Key Health Benefits
The soluble fiber content helps in lowering LDL cholesterol levels, which can clog arteries. The presence of potassium and magnesium supports healthy blood pressure, and research indicates that the fiber in these beans may help reduce inflammation associated with heart disease.
Their composition of fiber and protein also aids in blood sugar regulation. Soluble fiber slows the absorption of carbohydrates, preventing sharp increases in blood sugar after a meal. This makes them a low-glycemic food, which is advantageous for individuals managing diabetes. The high levels of resistant starch, a carbohydrate that is not digested, further assists in controlling blood sugar levels.
The dietary fiber, including insoluble fiber, promotes regular bowel movements. This fiber also supports a healthy gut microbiome by fueling the beneficial bacteria in the large intestine. This process creates short-chain fatty acids that help maintain the health of the colon lining.
The iron they contain is necessary for producing healthy red blood cells that carry oxygen throughout the body, which helps prevent fatigue associated with iron deficiency anemia. Manganese is a component of enzymes involved in metabolic processes, contributing to energy production.
For those focused on weight management, the high fiber and protein content promotes a feeling of fullness. This sense of satiety can help in controlling appetite and managing overall calorie intake.
Potential Risks and Considerations
Raw lima beans contain compounds called cyanogenic glycosides, specifically linamarin, which can break down into toxic hydrogen cyanide. To ensure they are safe to eat, these beans must always be cooked thoroughly, as proper cooking eliminates this risk.
Lima beans also contain antinutrients like phytic acid and tannins, which can interfere with the absorption of minerals and reduce protein digestibility. Common preparation methods such as soaking, cooking, and dehulling have been shown to significantly reduce or eliminate these compounds. Soaking dried beans before cooking is an effective way to make their nutrients more available to the body.
The high fiber content, while beneficial, can sometimes cause digestive discomfort, such as gas and bloating. To minimize these effects, it is recommended to soak dried beans before cooking them and to rinse canned beans thoroughly. Introducing them into your diet gradually can also allow your digestive system to adjust.
How to Add Lima Beans to Your Diet
They are available in several forms, including dried, frozen, and canned. Dried beans require soaking for several hours or overnight before being boiled until tender. Canned lima beans should be rinsed to reduce sodium content, while frozen varieties can be added directly to dishes.
They can be added to soups, stews, and salads for extra substance and nutrition. A classic preparation is succotash, a dish combining lima beans and corn. They can also be mashed to create a creamy side dish as an alternative to potatoes.