It is a type of legume that is known for having a mild flavor, a creamy texture, and a unique color that can be beige to green. You may also know it as the butter bean, double bean, or wax bean.
You can eat lima beans in either their immature or mature stages. They’re available in various forms — dried, frozen, or canned.
Delicious and versatile, lima beans are also highly nutritious and have been linked to several potential health benefits. Eating these protein-packed legumes may even lead to:
This article talks about some of the best and worst things about lima beans and how to cook them at home.
Lima beans are a great way to get a lot of good nutrients, like fiber and many vitamins and minerals.
Manganese is found in large amounts in lima beans. Manganese is an antioxidant that is also very important for metabolism.
In addition, each serving has a good amount of copper, which helps the immune system and brain work better.
Also, lima beans have a lot of magnesium, which is a mineral your body needs to make energy and DNA.
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!
May stabilize blood sugar levels
Some research suggests that adding lima beans to your diet may promote healthier blood sugar levels long-term.
Like other beans, lima beans have a low glycemic index, which is a measure of how much specific foods increase blood sugar levels (5, 6).
Also, they have a lot of fiber, which can help keep your blood sugar levels in check by slowing the absorption of sugar into the bloodstream.
According to a review of 18 studies, legumes like lima beans may help reduce fasting blood sugar levels and improve blood sugar control for people with type 2 diabetes (8).
Additionally, one study including 3,349 people found that eating legumes more frequently was linked to a lower risk of developing type 2 diabetes (9).
May promote heart health
Lima beans are a great addition to a heart-healthy diet because each 1-cup (170-gram) serving has 9 grams of fiber.
They have a lot of soluble fiber, which is a type of fiber that breaks down in water to make a gel-like substance.
Soluble fiber has been shown to reduce cholesterol, decrease inflammation, and lower blood pressure levels — all of which decrease your likelihood of heart disease (10).
Lima beans also have a lot of antioxidants, which protect against oxidative stress and inflammation and help keep your heart healthy and strong (11, 12).
Health benefits of butter beans : Exploring Nature’s Nutritional Treasure!
FAQ
Are butter beans protein or carbs?
Can I eat butter beans every day?
Which is healthier lima beans or butter beans?
Are butter beans healthier than pasta?
Are butter beans good for weight loss?
Experts: This product to lose weight and eliminate belly fat fast and without the accordion effect! Butter beans also have small amounts of omega-3 fatty acids, the “good” cholesterol that helps balance the negative effects of omega-6 fatty acids, the “bad” cholesterol.
What type of fat is present in butter?
Butter, like other dairy products, contains a high amount of saturated fat, which raises blood cholesterol, and increases the risk for heart disease and stroke.
Are butter beans good for You?
Including butter beans in your diet can contribute significantly to meeting your daily protein needs, particularly if you’re following a plant-based lifestyle. Promoting heart health is a forte of butter beans. Their low glycemic index and high soluble fiber content aid in stabilizing blood sugar levels and supporting cardiovascular health.
Are butter beans low calorie?
Butter beans are considered a low-energy-dense food, which means it has a low-calorie content compared to its serving size. Including more low-energy-dense foods in your diet helps control hunger when limiting your calorie intake, which may help you lose weight or maintain a healthy weight.