One superfood that's gaining attention is the butter bean, also known as the lima bean. Butter beans are a type of legume that feature in many African cuisines because these legumes are full of nutrients and health benefits. With just one cup of cooked lima beans containing 12 grams of protein, they're an excellent source of this essential nutrient. Butter beans and oxtail stew is a favorite in our home and it never fails to leave clean plates with its hearty and satisfying flavors!
In this article, I will guide you through eight amazing health benefits that these creamy-textured beans offer, from stabilizing blood sugar levels to promoting heart health and supporting weight loss.
Nutrient Profile of Butter Beans
Butter beans are rich in protein, fiber, vitamins, and minerals while being low in calories and fat. They provide essential nutrients for overall health and well-being.
Nutrient Profile of Butter Beans (per 1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209 kcal | - |
| Protein | 12 g | 24% |
| Total Fat | 0.5 g | 1% |
| Carbohydrates | 40 g | 13% |
| Fiber | 9 g | 36% |
| Manganese | 1.6 mg | 92% |
| Copper | 0.6 mg | 58% |
| Magnesium | 114 mg | 30% |
| Iron | 3.3 mg | 23% |
| Potassium | 705 mg | 21% |
| Thiamin (B1) | 0.2 mg | 20% |
| Vitamin C | 3.6 mg | 19% |
| Vitamin B6 | 0.2 mg | 19% |
| Phosphorus | 209 mg | 18% |
Key Nutrients:
- Butter beans are an excellent source of manganese, providing 92% of the daily value per cup.
- They are a good source of fiber (36% DV), copper (58% DV), magnesium (30% DV), and iron (23% DV).
- Butter beans also provide a decent amount of protein (24% DV), potassium (21% DV), and several B vitamins like thiamin, vitamin B6, and folate
Health Benefits of Butter Beans
Butter beans may help stabilize blood sugar levels, promote heart health, support weight loss, improve digestive health, and contribute to brain health. Read more about these amazing benefits by exploring our article on butter beans.
1. Stabilize Blood Sugar Levels
Butter beans have a low glycemic index and high fiber content, making them an excellent choice for stabilizing blood sugar levels. The soluble fiber in butter beans helps regulate blood sugar levels and may prevent diabetes.
With their abundance of nutrients like potassium and magnesium, butter beans are invaluable for supporting stable blood sugar levels. Butter beans are considered a diabetes superfood due to their ability to stabilize blood sugar. They may be an essential addition to the diet if you are looking to manage or prevent diabetes.
2. Promotes Heart Health
Butter beans may promote heart health due to their high soluble fiber content, which can help lower cholesterol levels. This is important for maintaining healthy blood vessels and reducing the risk of cardiovascular disease or a heart attack.
In addition, butter beans are rich in vitamins and minerals such as potassium, magnesium, folate, iron, and zinc – all contributing to a healthy heart. These nutrients play crucial roles in maintaining normal blood pressure levels, supporting proper heart function and reducing the risk of chronic illnesses.
3. Supports Weight Loss
The high fiber and protein content in butter beans may support weight loss. This is because they increase feelings of fullness, reduces overall calorie intake, and supports muscle growth. Additionally, the low-calorie content of butter beans makes them an excellent food for weight loss when included in a balanced diet.
The high fiber content regulates blood sugar levels and improves insulin sensitivity. This can reduce the risk of developing diabetes as well as support weight loss efforts by decreasing cravings and promoting stable energy levels throughout the day.
4. Improves Digestive Health with High Fiber
The dietary fiber in butter beans may help to promote a healthy digestive tract. One cup of butter beans provide 9 grams of fiber. The high fiber content in butter beans supports regular bowel movements and helps prevent constipation. As mentioned previously fiber also helps to control blood glucose levels in the body.
Additionally, the soluble fiber in butter beans acts as a prebiotic, promoting good gut bacteria growth and contributing to overall digestive health. Prebiotics are non-digestible food parts that promote the growth of good bacteria in the digestive system. Butter beans contain high levels of insoluble fiber, which the body's enzymes cannot break down. This type of fiber passes through the gastrointestinal tract undigested until it reaches the colon, where it becomes a food source for the beneficial bacteria.
By promoting the growth of these bacteria, butter beans help maintain a healthy gut microbiome, which is essential for overall digestive health and immune system. A healthy gut microbiome is crucial for proper immune function, as 70% of the body's immune cells reside in the gut.
5. Helps with Brain Health
Butter beans may support brain function due to their high manganese content. Manganese is essential for developing the brain and producing neurotransmitters, which transmit signals between nerve cells. With its abundance of this important mineral, adding butter beans to your diet can be helpful for overall cognitive function and mental well-being.
In addition, to being a good source of protein and fiber, butter beans also contain B vitamins that play a role in preventing neural tube defects in pregnant mothers. Vitamin B also helps in the production of red blood cells. These B vitamins, such as folate and vitamin B6, are important for proper brain development and function, making butter beans a valuable addition to your balanced diet.
6. Good Source of Protein
One cup of butter beans has 11.6g of plant-based protein. This high protein content makes butter beans a great choice for boosting heart and gut health, and your weight loss efforts. Protein plays a crucial role in repairing tissues and building muscle. Butter beans may be an excellent addition to your diet if you're looking to maintain or build strength.
Adding butter beans into meals can provide the essential amino acids your body needs to function optimally. These plant-based proteins support energy production and help stabilize blood sugar levels preventing spikes that can lead to hunger pangs between meals. If you follow a plant-based diet, butter beans are a great source of protein and one of the best ways to keep you feeling full and energized throughout the day.
7. Low in Calories and Fat
Despite their creamy texture, butter beans are surprisingly low in calories and fat, making them a great option for weight management. One cup of cooked butter beans contains only around 200 calories and less than 1 gram of fat. This nutritional profile makes them a filling and satisfying addition to meals without having to worry about eating excess calories or unhealthy fats.
Foods that are low in calories and fat, such as butter beans, may play a crucial role in preventing heart disease. Butter beans are a nutrient-dense food that is high in fiber and protein, making them a healthy addition to any diet.
By adding butter beans into your meals, you may lower your cholesterol levels and reduce your risk of developing heart disease. Including butter beans in your diet is a good choice as they may support your overall health and wellness goals while still enjoying a delicious and creamy texture.
Potential Risks and Downsides of Butter Beans
While butter beans are a nutritious legume that can offer a range of health benefits when it is part of a high fiber diet, it is important to be aware of the potential risk factors and downsides associated with them.
Allergies
Butter beans are not commonly associated with allergic reactions in most people. However, as with any food, it is important to be mindful of allergic responses, especially if you have a history of legume allergies. If you have never had butter beans before, it's wise to add butter beans gradually into your diet and monitor for reactions such as hives, itching, swelling, or difficulty breathing after you eat them.
If you suspect an allergy to butter beans or any other legumes, seek guidance from a healthcare professional before including them in your regular meals. It's essential for anyone with known food allergies to stay informed about the ingredients they consume and take precautions when trying new foods.
Anti-nutrients
Butter beans contain anti-nutrients that can interfere with mineral absorption and cause digestive issues in some people. It's important to eat them in moderation due to their anti-nutrient content, which may affect the body's ability to absorb essential nutrients. This means careful preparation and cooking time of butter beans to minimize their negative effects while still enjoying their health benefits.
Potential Danger of Eating Raw Butter Beans
Eating fresh lima beans can pose a potential health risk due to the presence of a cyanide-producing compound known as linamarin. This can lead to cyanide poisoning. This may cause vomiting, dizziness and headaches in extreme cases. Thoroughly cooking butter beans is crucial to eliminate the risk of toxic compounds and ensure their safe consumption.
Tips for Preparing and Cooking Butter Beans
Butter beans can be easily prepared and cooked to perfection. From soaking overnight to a quick boil, preparing butter beans takes minimal effort and time. Once ready, they can be added to soups, salads, or made into delicious spreads or dips.
Here are some tips for buying and using butter beans:
- Look for canned butter beans with no added salt, sugar, or preservatives to ensure the healthiest option.
- Rinse canned butter beans thoroughly before use to reduce the sodium content.
- Opt for dried butter beans if you prefer controlling the cooking process and avoiding additives present in canned options.
- Soak dried butter beans in water for at least 8 hours or overnight to help soften them before cooking.
- When cooking dried butter beans, ensure they are fully cooked to eliminate any toxins present in raw or undercooked beans.
- To enhance flavor, consider adding herbs, spices, and aromatics such as garlic and onions when preparing butter bean dishes.
- Use cooked butter beans in soups, stews, salads, casseroles, and as a side dish to maximize their nutritional benefits.
- Experiment with various recipes like frying them in olive oil with your eggs for breakfast so you can enjoy their versatility while reaping their health advantages.
Conclusion
Butter beans offer an array of incredible health benefits. From their high protein and fiber content, along with essential nutrients like manganese and potassium. Use these practical tips above to easily add butter beans into your diet for optimal health benefits. Let us savor these remarkable beans, celebrating their wondrous benefits and the delicious nourishment they bring to our lives.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324593/
https://www.medicalnewstoday.com/articles/320192