Lima beans, also known as butter beans, double beans, or wax beans, are a versatile and nutritious legume with a mild flavor, creamy texture, and unique color ranging from beige to green. Scientifically known as Phaseolus lunatus, they have been a prized food source in Central and South America for centuries. Available in various forms - dried, frozen, or canned - lima beans can be enjoyed in both immature and mature stages. Their nutritional richness and potential health benefits make them a valuable addition to a balanced diet.
Nutritional Profile
Lima beans are a great source of many essential nutrients, including fiber, vitamins, and minerals. A one-cup (170 grams) serving of cooked lima beans provides:
- 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 remarkably high in manganese, an antioxidant that plays a vital role in metabolism. They also provide a good amount of copper, supporting immune health and brain function. Furthermore, they are rich in magnesium, a mineral essential for energy production and DNA synthesis.
Health Benefits
Lima beans offer a range of potential health benefits, supported by scientific research.
Cardiovascular Health
Lima beans have been shown to significantly reduce serum lipid levels, which can help lower cholesterol and promote cardiovascular health. A study conducted on hypercholesterolemic rats demonstrated that a diet including heat-treated lima beans led to a significant reduction in serum lipids compared to control groups. As a plant food, lima beans don't contain saturated fats or cholesterol. Most of the fat found in lima beans is polyunsaturated fat. When you regularly choose foods with polyunsaturated fats over saturated fats, you can lower your risk of cardiovascular disease. The soluble fiber in lima beans can also improve your heart health by helping lower the levels of LDL cholesterol, the unhealthy type of cholesterol that can clog your arteries. Research shows that fiber may help lower blood pressure and fight inflammation in your body that can contribute to heart disease and other chronic illnesses. Lima beans contain antioxidants called polyphenols that can help improve the way your heart and blood vessels work, boost levels of healthy HDL cholesterol, lower LDL (bad) cholesterol, and fight inflammation.
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Cognitive Function
Incorporating lima bean flour into the diet has been found to improve cognitive function and support growth recovery in malnourished rats. Research indicates that a 50% concentration of lima bean flour in the diet can increase body weight and improve cognitive and behavioral functions.
Diabetes Management
Lima beans may also play a role in managing diabetes. A study on alloxan-induced diabetic rats revealed that heat-treated lima beans significantly reduced serum glucose levels and improved body weight. The hypoglycemic effect of lima beans was comparable to that of glucophage, a common diabetes medication. Legumes such as lima beans are a low-glycemic food, making them a great choice for people with diabetes. Beans are rich in soluble fiber, which helps your body absorb carbohydrates more slowly and regulates your blood sugar levels. Beans also contain high levels of resistant starch, a type of carbohydrate that isn't digested and further lowers the impact of foods on blood sugar.
Weight Management
With hearty portions of protein and fiber in every serving, lima beans may help you lose weight when added to your diet. The protein found in lima beans may be especially beneficial, supporting appetite control, increasing feelings of fullness, and decreasing food cravings. Similarly, fiber can slow the emptying of your stomach, keep you full, and promote weight loss. Eating a diet high in protein and fiber can help you stay at a healthy weight and improve metabolic health.
Digestive Health
Lima beans also contain a type of fiber called insoluble fiber, sometimes referred to as roughage. Your body can't digest this type of fiber. Instead, it adds bulk to stool to help it pass through your gut more quickly. A diet that's high in fiber can prevent constipation, which can lead to hemorrhoids. The resistant starch in lima beans feeds "good" bacteria in your intestines, which improves digestive health. A healthy balance of microorganisms in your gut can lower your risk of colon cancer and other chronic illnesses.
Anemia Prevention
Anemia is a blood disorder that can be caused by not getting enough iron in your diet. The iron found in lima beans can help prevent iron deficiency anemia.
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Brain Health
Lima beans are rich in the mineral manganese, a key nutrient in brain development. It's necessary for the creation of neurotransmitters that help brain cells communicate, and its antioxidant properties protect against brain cell damage.
Potential Downsides
While lima beans offer numerous benefits, there are a few potential downsides to be aware of:
Allergies
Some people may be allergic to legumes and may need to avoid lima beans altogether.
Antinutrients
Like other types of beans, lima beans contain antinutrients, compounds that may impair the absorption of minerals in the body. Fortunately, cooking, soaking, and processing beans can significantly reduce the content of these compounds.
Cyanide Compounds
Raw lima beans contain linamarin, which is a cyanogenic compound some consider toxic to humans. Cooking lima beans significantly reduces their cyanide content, making them safe for consumption. Lima beans sold in the United States are usually well below the regulated limits of 90.9 mg of cyanide per pound (200 mg per kg), which is lower than the levels known to be toxic to humans.
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Digestive Issues
Lima beans are high in fiber, and increasing your fiber intake too quickly can cause digestive issues, including gas, bloating, and stomach pain. It's best to increase your intake of fiber-rich foods gradually and drink plenty of water to prevent negative side effects.
Preparation and Use
Lima beans are easy to prepare and are widely available dried or canned. Canned lima beans are already cooked and can be eaten as is. Dried lima beans, on the other hand, should be cooked prior to consumption.
Cooking Dried Lima Beans
Before cooking dried lima beans, soak them in water overnight to reduce cooking time and decrease the total amount of antinutrients. When you’re ready to cook the lima beans, follow these steps:
- Rinse the beans.
- In a pot, combine 1 cup (170 grams) of lima beans with 4 cups (945 mL) of water and a bit of salt.
- Bring the water to a boil, then reduce the heat and let the lima beans simmer for 45-60 minutes, or until soft and tender.
- Drain the beans before using them in your favorite recipes.
Culinary Uses
Lima beans can be incorporated into a variety of dishes. Chefs often prepare them with stock broth, seasonings, and ham for a flavorful side dish. You can also add lima beans to soups, stews, salads, and succotash - a popular dish traditionally made with sweet corn and lima beans. They work especially well combined with other veggies, such as zucchini, tomatoes, peas, garlic and onions.
Here are a few ways to prepare them:
- Boil them until soft; then lightly sauté them in a pan with garlic and olive oil.
- Combine them with corn, bell peppers, and other vegetables to make succotash.
- Top salads or pasta dishes for added protein.
- Use a food processor to blend them into a creamy hummus.
Lima Beans vs. Butter Beans
There's no difference between butter beans and lima beans other than the name. Lima beans are often called butter beans, depending on the region in which they're grown. In the Southern United States and the United Kingdom, butter beans are the more common name.
However, if you’re looking to prioritize certain nutrients and minerals, you’ll find that, in some cases, one bean has an edge over the other even though they’re from the same family. “Lima beans may have slightly higher (levels of) … folate, while butter beans offer a creamier texture,” Palinski-Wade points out. While both are excellent sources of protein and gut-healthy fiber, butter beans offer more of both.
Storage
For optimal freshness, place lima beans in an airtight, food-safe container and keep them in a cool, dry place like the back of your pantry. For longer storage, keep lima beans in their original packaging and store them in the freezer. If you choose to freeze fresh lima beans, you'll want to blanch them for 1-2 minutes beforehand. Frozen varieties should be kept in the freezer and can stay fresh for around 12 months.