Lima Beans: Health Benefits, Recipe and how to cook
Learn about the health benefits of lima beans! These nutrient-dense legumes promote heart health, increase vitality, and enhance wellbeing.
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We all have heard about legumes, the nutrition-rich superfood. But do you know there are over 16,000 types of legumes worldwide [1]? It is a vast number, and most people are unaware of even 1% of them.
Nobody could have tried all of them since some may not be native to the Indian region. However, the common ones are chickpeas, black beans, green peas, peanuts, kidney beans, and lima beans, the hero of today’s discussion.
These are highly nutritious and contain protein, minerals, vitamins, and fibre. If you want to know the fibre percentage in these beans, check it out on My Meal Plan by Aashirvaad Atta.
They have numerous advantages that benefit our bodies’ holistic health and wellness. What’s more exciting is that these beans can be used differently and added to our everyday lifestyle.
Lima beans are on par with other beans regarding potential health advantages and nutrient content. In this article, we learn everything about these moon-shaped beans.
What are Lima Beans?
These beans are in the vegetable category and belong to the legume family. The scientific name of this bean is lunatus or half-moon, which symbolizes its shape.
You will find the white seeds, beans, or legumes inside a green shell known as a pod. The pod is permanently removed before eating or consuming these beans.
Different Names of Lima Beans
Lima beans are very popular worldwide; what you may call them here could be known by some different names elsewhere. However, remember that whatever name they may be called should always be cooked and eaten.
Some known names for these excellent beans are chad beans, butter beans, sieva beans, wax beans, and Madagascar beans.
Nutritional Profile of Chad Beans
These beans are incredibly versatile, tasty, and nutritious. Here’s what you will get if you eat 100 grams [2]:
- Energy – 115 kcal
- Folate – 83 µg
- Zinc – 0.95 mg
- Magnesium – 43 mg
- Fat – 0.38 g
- Selenium – 4.5 µg
- Protein – 7.8 g
- Potassium – 508 mg
- Fibre – 7 g
- Thiamin – 0.161 mg
- Iron – 2.39 mg
Health Benefits of Lima Beans
Here are some fantastic health advantages offered by this versatile ingredient.
#1. Stabilizing Blood Sugar Levels
Blood sugar levels are becoming a common problem these days. If you are also the one facing this issue and want a healthy addition to your tasty diet, lima beans are your answer.
They are full of fibre that supports stabilizing the blood sugar levels of our bodies. Hence, a perfect addition [3]. They are also a low-glycemic option for people with diabetes.
They are a good source of resistant starch, an indigestible form of carbohydrate that reduces the effect of meals on blood sugar.
#2. Weight Management
Are you looking for weight loss options, especially ingredients to include and try? Look no further and try these excellent butter beans today. They are loaded with fibre and protein, which supports weight management.
The protein in these beans is very beneficial. Increasing protein consumption helps you feel fuller, regulate your appetite, and reduce cravings.
Similarly, the fibre in these beans helps delay stomach emptying and prolong feelings of fullness. Thus, you can be significantly more successful in your weight loss journey [4].
#3. Digestive Health
There is a lot of discussion around digestive health and the importance of a happy tummy. If you have a good gut, your entire body will perform nicely. Therefore, you must check your digestive health regularly.
Checking your digestive health is easy and can be done by taking a quick Digestive Quotient Test by Aashirvaad Atta. Once you figure it out, you will be better able to handle it.
If you have digestive issues, you must include these beans in your diet as they contain a good amount of dietary fibre. You need this fibre for a happy and healthy digestive system [5].
These butter beans are a perfect supplement to a fibre-rich diet. You can add these beans with Aashirvaad Multigrain Atta, which is also fibrous and loaded with the goodness of six whole grains.
#4. Reduce Inflammation
The two types are acute inflammation and chronic inflammation. To manage inflammation, one must be highly selective about the foods they eat.
Antioxidants from these butter beans can help shield you against inflammation and oxidative damage. Hence, they are a superfood for controlling and managing inflammation [6].
#5. Lowers Cholesterol
The dietary fibre in these beans is a significant game changer for many health issues, including lowering harmful cholesterol levels. Fibres prevent the colon from reabsorbing bile acids that bind cholesterol.
Including fibre-rich food products, such as this bean, helps reduce the total and low-density LDL cholesterol and HDL cholesterol. They also include plant sterols, which assist in lowering cholesterol levels in the body [7].
#6. Repair and Development
Vitamin K1, a necessary ingredient for the growth and repair of human tissues and bones, is abundant in these beans. Additionally, this mineral is essential for blood coagulation bone metabolism and may help keep anemia at bay.
These butter beans are also an excellent source of Vitamin B9 or folate. It is a water-soluble vitamin that plays a vital role in the child’s development in the womb.
#7. Dose of Manganese
These beans are an excellent source of manganese and play an essential role in enhancing metabolism.
Covering 22 percent of the daily manganese value from 100 gms, lima beans may be excellent for brain development and necessary for creating neurotransmitters. These neurotransmitters aid brain cells in communicating, and the antioxidant properties help protect against brain cell damage [8].
Side Effects of Lima Beans
Even though these beans offer numerous health advantages, here are some side effects one should be aware of.
- Some people may be allergic to these beans.
- They contain anti-nutrients, which can lead to disturbed iron absorption and other issues.
- If eaten raw, they can have severe effects and can be dangerous for health.
- These beans can also cause gassiness because of their properties.
How to Prepare Butter Beans?
You should never eat these beans raw, as they can be toxic. One of the best ways of preparing these beans is soaking them overnight and then boiling them. Remember to discard the water in which you soaked these beans.
You should also cook these beans properly and make them soft before mixing any other ingredients. Once they are soft, they will become easy to digest.
How Can Lima Beans Be Added to Your Diet?
Butter beans are very popular in southern Indian cuisine, especially in Madurai. You can often find people eating this bean along with red soya beans in the form of a stir-fry or poriyal.
You can even make butter bean masala, a semi-gravy dish with them. These beans can also be added to pulao and mutton kuzhambu, a South Indian dish.
Creamy Lima Beans Recipe
Butter beans are not everyone’s favourite because of their taste, so we are introducing a recipe to help you easily add them to your family’s mealtime.
Ingredients:
- Lima beans – 2 cups
- Water – 9 cups and more
- Bay leaves – 2
- Extra virgin olive oil – 1 tablespoon
- Sea salt – per taste
- Onion – ½ cup chopped
- Black pepper – per taste
Steps:
- Soak the beans covered in a good amount of water overnight.
- Drain the beans and put them in a pot for the following day.
- Add the oil, salt, bay leaves, and nine cups of water.
- After bringing it to a boil, skim off any remaining foam.
- Reduce the heat to medium-low and place a partial lid on it.
- Cook these beans for around 2-2.5 hours, stirring occasionally.
- Once done, these beans will become soft and creamier with thick broth.
- Take out the bay leaves and replenish them with salt as needed.
- Serve the beans with broth and garnish with chopped onions and sprinkled black pepper.
Final Thoughts
In conclusion, the seemingly insignificant lima bean is a nutritional powerhouse, providing many health advantages beyond its modest appearance. These beans offer vital nutrients and improve heart health, demonstrating that good things can come in little packages.
Remember that including lima beans in your diet is a tasty and easy approach to support your well-being as you enjoy the flavour and health benefits. Allow these adaptable legumes to become an indispensable part of your cooking repertoire, enhancing your health and vibrancy and creating delicious dishes.
FAQs
1. Is it good to include lima beans in your diet?
Lima or butter beans are quite nourishing. They are an excellent fibre, folate, iron, zinc, potassium, copper, thiamine, and plant-based protein source.
2. Can butter beams help in building muscles?
Butter beans include 7.8 grams of protein per hundred grams, making them a great source of protein. Furthermore, fresh butter beans provide every critical amino acid our bodies require for healthy muscle growth.
3. Are butter beans the same as kidney beans?
No, lima or butter beans and kidney beans are two different types of legumes. In India, kidney beans are known as rajma and are generally red. At the same time, butter beans are green-coloured legumes.
4. Can you eat butter or lima beans every day?
Indeed! These beans are as healthful and nutrient-dense as kidney, black, and chickpea beans. Eating a range of beans ensures you obtain all the nutrients you require because each type of bean has a unique nutritional value.
5. Are there any side effects of eating lima beans?
Some people may experience bloating and gas after consuming these beans. Their high fibre content is the reason for this. Additionally, they contain a specific kind of fibre that is difficult for your digestive system to break down, even though it is beneficial for gut health.
