People recognize lima beans, a variety of legume, for their subtle taste, creamy consistency, and distinctive coloration, which can vary from beige to green. They also commonly refer to them as butter beans, double beans, or wax beans.
You can consume these beans in both their immature and mature forms, and they come in several options, including dried, frozen, or canned varieties.
Nutritious and adaptable, lime beans offer numerous health benefits. Incorporating these protein-rich legumes into your diet can contribute to:
- healthy weight management
- improved blood sugar regulation
- better cardiovascular health
This article will examine the primary advantages and disadvantages of lima beans as well as provide guidance on how to prepare them at home.
Nutrients in lima beans
Lima beans are a valuable source of numerous vital nutrients, providing fiber as well as a diverse array of vitamins and minerals.
One cup (170 grams) of cooked lima beans offers:
- Calories: 209
- Protein: 12 grams
- Fat: 0.5 grams
- Carbs: 40 grams
- Fiber: 9 grams
- Manganese: 92% of the daily value (DV)
- Copper: 58% of the DV
- Magnesium: 30% of the DV
- Iron: 23% of the DV
- Potassium: 21% of the DV
- Thiamin: 20% of the DV
- Vitamin C: 19% of the DV
- Vitamin B6: 19% of the DV
- Phosphorus: 18% of the DV
Lima beans are an excellent source of manganese, known for its antioxidant properties and its important role in metabolism.
They also deliver a considerable amount of copper per serving, which aids in maintaining immune health and supports cognitive abilities.
In addition, lima beans are rich in magnesium, a critical mineral that the body requires for energy production and the synthesis of DNA.
Health benefits
Lima beans may provide various potential health advantages.
Regulate blood sugar levels
Some studies have shown that adding lima beans to your dietary regimen may help in achieving more stable blood sugar levels in the long run.
Similar to other legumes, lima beans possess a low glycemic index, which assesses the extent to which specific foods elevate blood sugar levels.
They are also abundant in fiber, which can slow the rate of sugar absorption into the bloodstream, thereby aiding in the maintenance of stable blood sugar levels.
A review encompassing 18 studies suggests that legumes, including lima beans, may assist in lowering fasting blood sugar levels and enhancing blood sugar management for individuals with type 2 diabetes.
Moreover, a study involving 3,349 participants found that a higher frequency of legume consumption was associated with a reduced risk of developing type 2 diabetes.
Support cardiovascular health
With 9 grams of fiber per 1-cup (170-gram) serving, lima beans can be a valuable addition to a hearty diet.
They contain a significant amount of soluble fiber, a form of fiber that dissolves in water to produce a gel-like material.
Research has demonstrated that soluble fiber can lower cholesterol levels, reduce inflammation, and decrease blood pressure—all factors that contribute to a lower risk of heart disease.
In addition, lima beans are high in antioxidants, which help protect against oxidative stress and inflammation, thereby promoting overall heart health.
Assist in weight loss efforts.
Each serving of lima beans is rich in protein and fiber, which can contribute to weight loss when incorporated into your diet.
The protein content in lima beans is particularly advantageous. Research indicates that a higher protein intake may aid in appetite regulation, enhance sensations of fullness, and reduce cravings for food.
Additionally, the fiber in lima beans can prolong stomach emptying, help maintain satiety, and support weight loss.
Some research suggests that eating more beans and legumes enhances weight loss and reduces body fat, although specific studies on lima beans are limited.
Potential downsides of lima beans
While it is rare, some individuals may experience an allergy to legumes and might need to completely avoid lentils.
Moreover, similar to other varieties of beans, lima beans contain antinutrients, which are substances that can hinder the absorption of essential minerals in the body.
In their raw state, lima beans also possess linamarin, a cyanogenic compound that some experts regard as potentially harmful to humans.
Fortunately, methods such as cooking, soaking, and processing beans can greatly diminish the levels of these compounds, thereby mitigating any negative health impacts.
Additionally, lima beans available in the United States typically fall well below the regulated threshold of 90.9 mg of cyanide per pound (200 mg per kg), which is significantly lower than the amounts recognized as toxic to humans.
It is also important to note that lima beans are rich in fiber.
You should increase fiber consumption gradually, as a sudden rise in fiber intake can lead to digestive discomfort, including: gas, bloating and abdominal pain.
How to cook lima beans
Lima beans are straightforward to prepare and are readily accessible in both dried and canned forms.
Manufacturers pre-cook canned lima beans, so you can consume them directly. In contrast, you must cook dried lime beans before eating them.
Prior to cooking dried lima beans, it is advisable to soak them in water overnight. This process not only shortens the cooking duration but also minimizes the presence of anti-nutrients.
When you are ready to prepare the lima beans, please adhere to the following instructions.
- Rinse the beans thoroughly.
- In a pot, mix 1 cup (170 grams) of lima beans with 4 cups (945 mL) of water and a pinch of salt.
- Bring the mixture to a boil, then lower the heat and allow the lima beans to simmer for 45 to 60 minutes, or until they reach a soft and tender consistency.
- After cooking, simply drain the beans before incorporating them into your preferred recipes.
Culinary experts frequently enhance lima beans with stock, seasonings, and ham to create a savory side dish.
You can add lima beans to soups, stews, salads, and succotash, a traditional dish typically made with sweet corn and lima beans.
The bottom line
Lima beans belong to the legume family and have a subtle, creamy taste, making them suitable for a wide range of culinary applications.
They are rich in essential nutrients and may assist in weight management, help regulate blood sugar levels, and support cardiovascular health.
Nevertheless, it is important to note that they may also contain potentially harmful substances such as anti-nutrients and linamarin, which could lead to digestive discomfort if consumed excessively.
It is advisable to soak raw or dried lime beans prior to cooking.
When included in moderation, lima beans can be a beneficial component of a balanced and nutritious diet.
