Exploring the Health Benefits of Lima Beans: A Nutrient-Rich Superfood

Lima beans provide plant protein, fiber, folate, iron, and manganese.

Nutrition

One cup of cooked lima beans (170 g) has about 216 calories, 15 g of protein, 13 g of fiber, 156 mcg of folate (39 percent DV), 4.5 mg of iron (25 percent DV) and 1 mg of manganese (USDA).

Benefits

• Plant protein and fiber support fullness and digestion.
• Folate supports cell growth, important in pregnancy.
• Potassium and magnesium support blood pressure.
• Low glycemic index.

Cautions

Raw lima beans contain linamarin (releases cyanide) and must be cooked. Cook thoroughly.

Gas

May cause gas in some people.

Cooking

Soak and boil for 45 to 60 minutes.

Types

Baby limas and Fordhook.

Nutrition data

One cup (170 grams) of cooked lima beans has about 216 calories, 40 grams of carbohydrate, 13 grams of fiber, 15 grams of protein and less than 1 gram of fat. It supplies about 25% of the daily value of iron, 30% of potassium, 40% of magnesium, 40% of manganese, 40% of folate, and good levels of phosphorus, copper and thiamine.

Benefits

• Fiber: 13 grams, nearly half the daily target of 28 grams, supports digestion and helps lower LDL cholesterol.
• Plant protein for vegetarian diets, with 15 grams per cup, though it lacks some methionine, which grains can supply.
• Low glycemic index, around 32, which helps blood sugar control.
• Iron for red blood cells, in non-heme form, better absorbed with vitamin C.
• Potassium and magnesium support blood pressure and heart health. Studies on legumes show lower heart disease risk with regular intake.
• Folate supports cell division, and is important in pregnancy.
• Resistant starch feeds gut bacteria.

Cautions

Raw or undercooked lima beans contain cyanogenic glycosides (linamarin), which release hydrogen cyanide. Cooking thoroughly, boiling in an open pot for at least 10 minutes, destroys it. Commercial US lima beans are bred to be low in these compounds. They also contain purines and oxalates, so people with gout or kidney stones may need to limit them. Their vitamin K content is moderate.

Gas

The oligosaccharides in beans cause gas in the colon. To reduce it, soak dried beans for 8 to 12 hours and discard the water, cook well, increase intake slowly and drink water. Digestive enzymes with alpha-galactosidase may help.

Cooking

• Dried: soak overnight, rinse, then simmer for 45 to 60 minutes until tender.
• Fresh or frozen: simmer 10 to 20 minutes.
• Canned: rinse to reduce sodium by up to 40%.
• Use in soups, succotash, stews, salads and purees.

Types

Baby limas are smaller and more tender, while large limas (Fordhook) have a starchy, buttery flavor. They are also called butter beans in the South, though the term can refer to certain varieties. The beans originated in Peru about 2,000 BCE, and the name comes from Lima.

Types and safe cooking

Lima beans (Phaseolus lunatus) are also called butter beans. A cup of cooked lima beans provides about 216 calories, 15 g of protein, 13 g of fiber and 1,163 mg of potassium, with iron at 25 percent of the daily value. Raw and undercooked lima beans contain linamarin, a cyanogenic glycoside that releases hydrogen cyanide, and US commercial varieties have low levels. Always boil dried beans for at least 10 minutes after soaking, and discard soaking water. Canned lima beans are ready to eat. They contain moderate amounts of purines, and people with gout or kidney conditions should watch intake. Add to soups, succotash and casseroles.

Based on data from the USDA FoodData Central and the FDA