Lima Beans

One of the oldest beans to come out of the New World, lima beans, also known as butter beans, have a buttery, almost meaty texture with a plump, kidney-like shape. The beans, named after Lima, Peru, where they are thought to have originated from, are in season through the fall months, until the first frosts hit.

Lima beans (Phaseolus limensis or Phaseolus lunatus) are legumes, related to kidney beans, lentils, and other common beans. They have grown in the fields of Peru for over 7,000 years. They appear in literature as far back as the 16th century. Various cultivars grow around the world in pole vine and bush varieties. Other cultures call them Madagascar beans and sieva beans. The seeds are typically light green or cream in color, and some varieties come in white, brown, black, purple, and red.

One cup of cooked lima beans carries a massive load of nutrients that perform a myriad of reparative and regenerative physiological functions. These compounds help strengthen bones, blood, nerves, skin, hair, and the immune system.

One cup of lima beans has:

• Calories: 216 (12% DV)
• Fiber: 13 g (47 DV)
• Protein: 15 g (29% DV)
• Vitamin B1: 0.3 mg (25% DV)
• Folate: 156 mcg (39% DV)
• Copper: 0.4 mg (49% DV)
• Iron: 4.5 mg (25% DV)
• Manganese: 1 mg (42% DV)
• Molybdenum: 141 mcg (313% DV)
• Potassium: 955 mg (20% DV)
• Phosphorus: 209 mg (30% DV)

Lima beans are especially high in manganese, which acts as an antioxidant and plays a key role in metabolism. They also provide a good amount of copper in each serving, which supports immune health and promotes brain function. Lima beans are rich in magnesium, a mineral your body needs for energy production and DNA synthesis.

A cup of lima beans contains 24,9 percent of iron.  The iron in lima beans is specified as non-heme iron, which is totally low in calories and also, fat free. Iron will help to transport the oxygen from your lungs to other parts of the body.

Our bodies need protein to form and rebuild cells, muscles, and tissues. Lima beans are a significant source, for women who generally require 46 grams daily and men who need 56 grams each day. Lima beans are not a complete protein, but they can be easily combined with rice, corn, or lentils to round out the protein profile of a meal.

Include lima bean if you are concerned about diabetes, hypoglycemia, or insulin resistance. Lima beans contain high amounts of soluble fibers which will help to maintain your blood sugar level. People who eat high soluble fiber foods had lower levels of blood sugar and insulin. Thanks to their high fiber and protein content, lima beans have a very low glycemic index (how quickly foods affect our blood glucose levels) rating 32 (Low GI : 1 to 55. Medium GI : 56 to 69. High GI : 70 and higher). This low GI value is responsible for many of the nutritional and health benefits of lima beans.

The carbohydrates in foods that have a high GI value (such as dates, watermelon, mashed potatoes, and white bread such as baguettes) break down into simple sugars quickly and cause blood glucose to increase rapidly. This spike is followed by a steep decline in blood glucose levels. The rapid fluctuations in blood glucose levels are not healthy and can eventually lead to a wide range of health problems such as insulin resistance and diabetes, mood changes, lack of energy, hypertension and heart disease, and increased sugar cravings.

Lima beans contain folates which are especially important for pregnant woman. Folate is one of the nutrients which will protect the baby from any neural tube defect and also prevent the mother from premature labor.

Folate is also essential to reduce the level of homocysteine. Homocysteine is one of an amino acid which is a product from a metabolic process called the methylation cycle. Homocysteine is a byproduct of protein metabolism (eating too much protein) that, at high levels, appears to correlate to higher risk of heart attacks, strokes, and Alzheimer’s disease. Studies suggest individuals who eat few plant-based foods have elevated concentrations of homocysteine. Lima beans are rich in folate and other B vitamins that help the body eliminate this compound.

Oxidative damage, inflammation, and microbes wreak havoc in the body. They contribute to premature aging and the development of  gastrointestinal illness, arthritis, asthma, autoimmune disorders, and cardiovascular disease. In 2018, researchers at an Ecuadorian university published a study citing proteins in baby lima beans possess potent antioxidant, anti-inflammatory, and antimicrobial properties.

Sulfites are a common preservative present in many wines and prepared foods like salads, dried fruits, and delicatessen products. Sulfites cause headache, rapid heartbeat, and disorientation in individuals who are sensitive to them. Lima beans are an excellent source of the trace mineral molybdenum, a key component of enzymes that detoxify sulfites and acetaldehyde, a potential carcinogen.

Research discussed in Applied Microbiology and Biotechnology noted that a peptide in the large lima bean induced cell death in human nerve cancer and liver cancer cells. A 2017 study published in the International Journal of Biological Macromolecules reported that lectin, a type of protein in lima beans, may inhibit angiogenesis, the development of blood vessels that feed tumors. However, some medical experts worry that the copper in lima beans could encourage angiogenesis in some cancers.

Lima beans should not be eaten uncooked, nor should dried beans be ground into flour. Soaking and cooking lima beans deactivates cyanide compounds that, if consumed, inhibit digestive enzymes and cause clumping of red blood cells. One of these compounds is amygdalin, a component of laetrile; eating raw lima beans in combination with laetrile treatment may increase the risk of cyanide poisoning. (Lima beans sold in the United States are usually well below the regulated limits of 90.9 mg of cyanide per pound (200 mg per kg), which is lower than the levels known to be toxic to humans.)

Like any other beans, lima beans also contain non-digestible fibers. This will lead to gastrointernal problems for the people who are not used to eat beans. Make sure you are drinking a lot of fluids after eating lima beans.

Although it’s uncommon, some people have an allergy to legumes and may need to avoid lima beans altogether.

Like other types of beans, lima beans contain anti-nutrients, which are compounds that may impair the absorption of minerals in the body. Soaking them overnight will release the protective layer on the bean and make them more digestible.

How to Buy

The best supplies of lima beans are in August and September. Look for well-filled, tender green beans.

Fresh lima beans are not commonly available, although specialty stores and farmers’ markets may carry them in season. Look for firm, dark green pods that are not wrinkled or yellowed. Shelled beans should not look moldy or shriveled.

Most grocery stores carry dried lima beans in packages or bulk bins. Check to see that the beans are stored properly and that the store turns them over often to maintain optimal freshness. Look for and avoid indications of cracks, insect damage, and moisture.

How to Store

Lima beans should be refrigerated in a tightly closed silicone bags. Refrigerate fresh lima beans in their pods for up to three days.

Store dried beans in a dry, dark place away from heat and moisture for up to six months.

You may also find frozen and canned lima beans. Shake frozen packages to check for clumping; they may have been thawed and refrozen. You do not need to thaw frozen beans before cooking them.

How to Cook

Check lima beans for debris and damage while you rinse them in a strainer under cool water. Presoak your lima beans to help reduce the antinutrients that cause gastric upset. This will also reduce the cooking time. Drain the soaking water and rinse the beans again with cool water. Add three parts water or broth and one part dried lima beans in a pot. Bring to a boil; reduce to simmer for 45 minutes. Do not add acidic or salty seasonings until the beans are done; otherwise, they may become tough and require longer cooking. These beans tend to produce foam, so it is best to avoid pressure cooking.