Butter beans, also known as lima beans, are a highly nutritious legume packed with fiber, protein, vitamins and minerals. Their creamy, buttery texture makes them a tasty addition to many dishes. While fresh lima beans are delicious, canned butter beans offer convenience as a ready-to-use pantry staple. But are canned butter beans as healthy as their fresh counterparts? Let’s take a closer look.
Nutritional Profile of Canned Butter Beans
Butter beans are naturally rich in nutrients and relatively low in calories, A 1/2 cup serving of canned butter beans contains
- 110 calories
- 7 grams protein
- 19 grams carbs
- 8 grams fiber
- Iron, magnesium, phosphorus, potassium, copper, manganese
- Thiamin, folate, Vitamin K
Canned butter beans retain most of the nutritional benefits of fresh lima beans. The canning process may lead to some vitamin loss especially heat-sensitive vitamins like vitamin C. But most of the minerals macronutrients and other beneficial plant compounds remain intact.
When comparing canned to dried beans, canned beans contain slightly lower fiber due to the canning liquid. But the difference is quite small and canned beans still supply a good amount of filling fiber.
Overall, the nutritional value of canned butter beans is comparable to fresh making them a nutritious pantry staple.
Benefits of Canned Butter Beans
Here are some of the key benefits that canned butter beans can provide:
1. High in Plant-Based Protein
Butter beans offer an impressive 7-8 grams of plant protein per 1/2 cup serving. For those looking to add more non-meat protein sources to their diet, canned butter beans make it easy. The protein in beans provides sustained energy and aids muscle growth and repair.
2. Excellent Source of Fiber
A serving of canned butter beans delivers 25% of the recommended daily fiber, supporting digestive and heart health. The fiber comes from a mix of soluble and insoluble forms. Soluble fiber helps lower cholesterol and control blood sugar. Insoluble fiber prevents constipation and promotes regularity.
3. Packed with Key Vitamins and Minerals
Butter beans supply a range of vitamins and minerals like iron, potassium, folate and magnesium. These nutrients are vital for energy production, immune function, nerve signaling, oxygen transport and more. The convenient canned form allows you to quickly add these nutrients to meals.
4. Versatile Ingredient
Canned butter beans work well in soups, stews, salads, side dishes and more. Their creamy texture and mild flavor pair nicely with many ingredients. You can easily incorporate canned butter beans into burritos, rice bowls, pasta salads and veggie burgers. Their convenience and versatility make them a staple for home cooks.
5. Long Shelf Life
Properly canned beans can be stored for 12-18 months, allowing you to keep them stocked in your pantry for whenever you need them. Canned butter beans have already been cooked so they’re ready to use, unlike dried beans that require pre-soaking. Their long shelf life and ease of use makes canned butter beans a smart back-up food.
Potential Downsides of Canned Butter Beans
There are a couple things to keep in mind with canned butter beans:
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Sodium content – Canned beans may contain added salt as a preservative. Seek low-sodium or no-salt-added options.
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BPA in cans – Some cans use the chemical BPA in their liner. Choose beans in BPA-free packaging when possible.
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Gas production – The fiber and sugars in beans can cause gas for some. Introduce them slowly and drink plenty of fluids.
As long as you choose a low-sodium variety in BPA-free packaging, canned butter beans make an extremely healthy, convenient pantry staple that’s worth stocking up on. Rinsing the beans before use can further reduce any sodium. And consuming them slowly in moderation can minimize digestive discomfort.
Healthy and Creative Ways To Enjoy Canned Butter Beans
Here are some nutritious recipe ideas for putting canned butter beans to delicious use:
- Toss butter beans with veggies, olive oil, balsamic for a fiber-rich salad
- Purée with garlic and olive oil for a healthy bean dip
- Add to minestrone, vegetable or lentil soups
- Mash and shape into bean burgers along with oats and spices
- Fold into a rice bowl with brown rice, salsa, avocado
- Make Mediterranean butter bean salad with feta, tomatoes, cucumber
- Use in place of refried beans in burritos and tacos
- Create an Italian-style baked pasta with tomatoes, basil and Parmesan
- Mash and spread on toast for a high-protein, high-fiber snack
With all their nutritional benefits, convenient prep and tasty flavor, canned butter beans deserve a spot in every pantry. They make it simple to add more plant-based protein, fiber and nutrients to your diet. So next time you’re shopping for healthy pantry staples, be sure to add some canned butter beans to your cart.
The Bottom Line
Butter beans canned in BPA-free packaging retain the majority of the nutritional benefits of fresh lima beans. The canning process results in minimal nutrient loss, allowing canned butter beans to deliver protein, fiber, vitamins and minerals. Though they contain some sodium, you can simply rinse before use. Overall, when consumed in moderation, canned butter beans provide an undeniably healthy, versatile plant-based ingredient. Their convenience, long shelf life and stellar nutrition profile make canned butter beans a nutritious pantry staple.
Health Benefits of Lima Beans
Beans are packed with protein, fiber, and other nutrients, making them a superfood.
Lima beans are an especially good source of iron. One cup of lima beans contains roughly one quarter of your daily recommended iron.
Other health benefits of lima beans include:
Diabetes control
Legumes such as lima beans are a low-glycemic food, making them a great choice for people with diabetes. Soluble fiber, which is found in lots of beans, helps your body absorb carbs more slowly and keeps your blood sugar levels steady. Beans also have a lot of resistant starch, which is a type of carbohydrate that isn’t broken down and makes food even less harmful to blood sugar.
Digestive health
Lima beans also contain a type of fiber called insoluble fiber, sometimes referred to as roughage. Your body cant digest this type of fiber. Instead, it adds bulk to stool to help it pass through your gut more quickly. A diet thats high in fiber can prevent constipation, which can lead to hemorrhoids. Also, the resistant starch in lima beans feeds “good” bacteria in your intestines, which improves digestive health. Having the right mix of microorganisms in your gut can lower your risk of getting colon cancer and other long-term illnesses.
Heart health
As a plant food, lima beans dont contain saturated fats or cholesterol. Most of the fat found in lima beans is polyunsaturated fat. Heart disease is less likely to happen if you regularly choose foods with polyunsaturated fats over saturated fats. Lima beans have soluble fiber that can also help your heart health by lowering LDL cholesterol. LDL cholesterol is the bad kind of cholesterol that can block your arteries. Also, studies show that fiber may help lower blood pressure and fight inflammation in the body, both of which can make heart disease and other long-term illnesses more likely. Also, lima beans have a lot of polyphenols, which are antioxidants that can help your heart and blood vessels work better. They can also raise your HDL cholesterol, lower your LDL cholesterol, and fight inflammation.
Anemia prevention
Anemia is a blood disorder that can be caused by not getting enough iron in your diet. Anemia means that a person does not have enough healthy red blood cells to carry oxygen around their body. This can make them tired, short of breath, and even damage organs. If youre having your period, you have a greater risk of anemia. The iron found in lima beans can help prevent iron deficiency anemia.
Brain health
Lima beans are rich in the mineral manganese, a key nutrient in brain development. It’s needed to make neurotransmitters, which help brain cells talk to each other, and its antioxidant properties keep brain cells from getting hurt.
Weight control
In addition to fiber, lima beans are high in plant-based protein. Protein and fiber can help fill you up on fewer calories. Because they digest slowly, they can also help you feel full for longer and prevent overeating. It has been shown that a diet high in protein and fiber can help you keep a healthy weight and make your metabolism work better.
How to Use Lima Beans
Lima beans can be used in a variety of dishes. Here are a few ways to prepare them:
- Soak them in water until soft, and then quickly sauté them in a pan with olive oil and garlic.
- To make succotash, mix them with corn, bell peppers, and other vegetables.
- Top salads or pasta dishes for added protein.
- Blend them in a food processor until they are smooth and creamy.
Frozen and canned lima beans can be used as is. You don’t have to soak dried lima beans overnight in the fridge to use them. You can use them as is. This will shorten cooking time and may improve their texture. Shell fresh lima beans and throw out the pods. Rinse the beans and add them to soups or boil them until tender to use in other recipes.
Lima beans are a nutritious food and safe for most people when prepared correctly. However there are a few things to be aware of:
Gas and bloating
Some people may find that eating lima beans gives them gas and makes them feel bloated. This is because of their high fiber content. Also, they have a type of fiber that is good for your gut health but hard for your digestive system to break down. You can cut down on the gas by cooking them well. To get the most out of dried lima beans, let them soak in water at room temperature for at least four hours or overnight in the fridge.
Food allergy
If you are allergic to peanuts, soy, lentils, chickpeas, or any other legume, you should stay away from lima beans and any foods that may have eaten them. Ask your doctor whether its safe for you to have lima beans.
Antinutrients
Antinutrients are compounds found naturally in some foods that can interfere with how your body absorbs minerals. For most people who eat a varied, nutrient-rich diet, moderate amounts of antinutrients shouldnt cause problems. You can get rid of most of them by soaking and cooking beans. But you shouldn’t eat a lot of lima beans or other foods that are high in antinutrients at the same time. People who have osteoporosis or anemia and are at risk of not getting enough minerals should ask their doctor if they need to take extra care.
Cyanide
Linamarin is found in lima beans and many other legumes. If the beans are eaten raw or not cooked all the way through, it can turn into cyanide. However, if you cook them properly, theyre safe.
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FAQ
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