Are Butter Beans Fattening? A Nutritional Breakdown

Butter beans, also known as lima beans, are a type of legume that has been a dietary staple for centuries. Their creamy texture and mild flavor make them a versatile ingredient. But with their starch and carbohydrate content, some may wonder – are butter beans fattening? Let’s take a closer look at the nutrition facts.

Butter Beans are Low in Calories and Fat

The main reason butter beans are not fattening is their low calorie and fat content One cup of cooked butter beans contains

• 216 calories
• 0.9 g fat
• 39.4 g carbs
• 17.7 g protein

With only around 3% of calories coming from fat, most of which is healthy unsaturated fat butter beans are very low in fat compared to many other foods.

For example, the same one cup serving of butter beans contains 90% less fat than pork sausage, 80% less fat than cheddar cheese, and 70% less fat than salmon.

So butter beans supply protein and carbs without all the extra calories from fat. This makes them an ideal food for managing weight.

High Fiber Keeps You Feeling Full

Another reason butter beans won’t lead to weight gain is their very high fiber content. One cup of these beans packs a whopping 19.9 grams of dietary fiber.

Fiber provides bulk without adding calories. It slows digestion, helping you feel satisfied and full for hours after eating.

Studies show that increasing fiber intake from foods like beans and lentils is associated with reduced calorie intake, body weight, and body fat.

So the high fiber in butter beans can curb hunger, meaning you’ll be less likely to overeat and gain weight when you include them in your diet.

Butter Beans Have a Low Glycemic Index

The glycemic index (GI) measures how quickly foods cause blood sugar to rise after eating. Foods with a high GI cause rapid spikes in blood sugar and insulin. This can increase hunger and lead to overeating.

Butter beans have a low glycemic index of 33. Their high fiber content helps slow the digestion and absorption of the carbohydrates. This prevents blood sugar crashes and stabilizes energy levels.

Eating low GI foods like beans is linked to weight management, reduced body fat, and decreased risk of obesity and type 2 diabetes. So butter beans get the green light when it comes to your blood sugar and waistline.

Butter Beans Provide Lasting Energy

Butter beans are packed with complex carbohydrates. The amylose and amylopectin starches in legumes are broken down slowly, providing a steady supply of energy.

After digesting butter beans, glucose enters your bloodstream at a gradual pace rather than all at once like high glycemic foods. This gives you sustained energy and helps control appetite for hours.

High in Protein to Build Muscle

Butter beans are not only low in fat – they are also high in protein. Per one cup cooked serving, butter beans contain 17.7 grams of protein.

This protein content is similar to lean meats and higher than most other plant foods. Consuming adequate protein is important for building and maintaining muscle mass. Muscle tissue burns more calories at rest than fat tissue.

Replacing meat with plant-based proteins like beans a few times per week can help lower fat and calorie intake while still providing sufficient protein for muscles.

Nutrient Profile of Butter Beans

In addition to being low calorie, low fat, and high in protein and fiber, butter beans offer a range of other nutrients:

• Iron – helps transport oxygen and supports energy levels
• Potassium – regulates fluid balance and heart function
• Folate – needed to make DNA and produce red blood cells
• Phosphorus – involved in bone health and energy production
• Copper – required for iron metabolism and nerve transmission
• Magnesium – activates enzymes and plays a role in protein synthesis
• Manganese – assists in nutrient metabolism and bone development

The vitamins and minerals in butter beans support overall health as part of a balanced diet.

Health Benefits of Butter Beans

With their stellar nutrition stats, regularly eating butter beans may provide these benefits:

• Weight loss – due to low calories, high protein and fiber
• Lower cholesterol – fiber removes LDL (bad) cholesterol from the body
• Regulated blood sugar – beans have a low glycemic index
• Improved digestion – fiber prevents constipation
• Protection against heart disease and diabetes – from lower blood cholesterol and sugar levels
• Reduced cancer risk – certain nutrients in beans exhibit anti-cancer effects

Tips for Cooking and Eating Butter Beans

Here are some easy ways to enjoy the health perks of butter beans:

• Sauté with olive oil, garlic, and herbs as a side dish
• Purée into a smooth bean dip to pair with whole grain crackers or veggies
• Toss butter beans with veggies, greens, and balsamic vinaigrette to make a salad
• Mash cooked beans and use as a sandwich spread
• Add to soups, stews, and chilis for extra protein
• Make bean burgers by mixing with breadcrumbs, spices, and a binder like egg

With their stellar nutrition profile and versatility in recipes, butter beans make a slimming addition to any healthy diet. Enjoy their benefits regularly!