Lima beans, often overlooked in the vast world of legumes, pack a powerful punch when it comes to health benefits.
These small, creamy beans are not only versatile in the kitchen but also a nutritional powerhouse. From improving digestion to boosting heart health, lima beans deserve a spot in everyone’s diet.
Rich in fiber, protein, and essential vitamins, lima beans support overall well-being in numerous ways. Their high fiber content aids in maintaining a healthy digestive system, while their protein helps in muscle repair and growth.
Also, the presence of vital nutrients like iron, magnesium, and potassium contributes to enhanced energy levels and better cardiovascular health. Incorporating lima beans into daily meals can be a simple yet effective step towards a healthier lifestyle.
Nutrients in Lima Beans
Nutritional Profile of Lima Beans (per 1 cup, 170 grams cooked)
- Calories: 209 kcal
- Protein: 12 grams – Supports muscle growth and repair.
- Fiber: 9 grams – Aids digestion and promotes gut health.
Micronutrients:
- Manganese: 92% of Daily Value (DV) – Important for metabolism and antioxidant defense.
- Copper: 58% of DV – Supports iron metabolism and cardiovascular health.
- Magnesium: 30% of DV – Essential for muscle and nerve function.
- Iron: 23% of DV – Crucial for oxygen transport in the blood.
- Potassium: 21% of DV – Helps maintain healthy blood pressure.
- Thiamin (Vitamin B1): 20% of DV – Important for energy metabolism.
- Vitamin C: 19% of DV – Boosts immune function and skin health.
- Vitamin B6: 19% of DV – Supports brain health and metabolism.
- Phosphorus: 18% of DV – Vital for bone health and energy production.
10 Health Benefits of Lima Beans

Lima beans, also known as butter beans, are a nutrient-rich legume that offers numerous health benefits. Here are ten key advantages of incorporating lima beans into your diet:
1. Stabilize Blood Sugar Levels
Lima beans help stabilize blood sugar levels thanks to their low glycemic index. They don’t cause rapid spikes in blood sugar. High fiber content in lima beans slows sugar absorption into the bloodstream.
One review of 18 studies shows legumes, including lima beans, reduce fasting blood sugar levels.
Eating legumes frequently associates with a lower risk of developing type 2 diabetes, noted in a study of 3,349 people. Incorporating lima beans into diets can lead to long-term blood sugar control.
2. Supports Heart Health
Lima beans pack 9 grams of fiber into each 1-cup serving, making them an excellent choice for heart health. These beans are high in soluble fiber, which dissolves in water and forms a gel-like substance.
Soluble fiber reduces cholesterol, decreases inflammation, and lowers blood pressure levels, all decreasing the risk of heart disease.
Rich in antioxidants, lima beans protect against oxidative stress and inflammation, keeping the heart strong and healthy.
3. Support Weight Loss
Lima beans offer hearty portions of protein and fiber in every serving. The protein in lima beans helps control appetite.
Research indicates increased protein intake curbs food cravings and boosts feelings of fullness. Fiber slows stomach emptying.
This keeps you full longer and aids weight loss. While specific studies on lima beans are limited, general research shows that eating more beans and legumes promotes weight loss and reduces body fat.
4. Improves Digestion
Lima beans are rich in dietary fiber, offering 9 grams per 1-cup serving. This fiber aids in regular bowel movements, preventing constipation.
Insoluble fiber in lima beans adds bulk to stools, making them easier to pass. This results in a healthier digestive system.
Also, the high content of resistant starch in lima beans acts as a prebiotic. It nourishes beneficial gut bacteria, supporting overall gut health. Regular inclusion of lima beans in the diet can lead to significant improvements in digestive function.
5. Helps Manage Blood Sugar Levels
Lima beans play a crucial role in stabilizing blood sugar levels. Packed with fiber, they slow sugar absorption into the bloodstream.
This results in better glycemic control. Also, lima beans boast a low glycemic index, which prevents rapid blood sugar spikes.
A review of 18 studies highlights that legumes, including lima beans, can lower fasting blood sugar levels. Regular consumption is linked to a reduced risk of type 2 diabetes, making them essential for long-term blood sugar management.
6. Enhances Energy Levels
Lima beans boost energy due to their high iron content. Iron helps oxygenate blood, vital for sustained energy. Each cup provides 22% of the daily iron value.
Lima beans also contain magnesium, playing a crucial role in energy production by supporting enzymes involved in metabolism.
The substantial vitamin B6 in lima beans aids in converting food into energy, ensuring a steady energy supply throughout the day.
7. Promotes Healthy Pregnancy
Lima beans contribute to a healthy pregnancy. They’re rich in folate, an essential nutrient for fetal development. Each 1-cup serving contains 156 micrograms of folate, which is 39% of the daily value.
Iron in lima beans supports increased blood volume and oxygen transport, crucial during pregnancy. The protein content aids in tissue growth and repair.
Lima beans’ fiber helps prevent constipation, a common issue in pregnancy. Including lima beans in the diet ensures a range of nutrients supporting maternal and fetal health.
8. Improving gut health
Lima beans support gut health. Their high dietary fiber content aids in regular bowel movements and prevents constipation.
Insoluble fiber adds bulk to stools, making them easier to pass. Resistant starch in lima beans acts as a prebiotic, nourishing beneficial gut bacteria.
These components collectively enhance gut microbiota diversity, leading to better digestive function. Regular inclusion of lima beans in meals can significantly improve gut health.
9. Reduced risk of cancer
Lima beans contain important nutrients that can reduce cancer risk. They’re rich in antioxidants like flavonoids and phenolic acids, which protect cells from damage.
These beans also have high fiber content, promoting regular bowel movements and reducing colon cancer probability.
Also, the presence of folate helps repair and maintain DNA, preventing cancerous changes in cells. Including lima beans in diets gives people an extra defense against various cancers.
10. Preventing fatty liver
Lima beans help in preventing fatty liver. These beans contain healthy amounts of fiber and protein, aiding in better digestion and promoting liver health.
Consumption of fiber, especially soluble fiber, reduces liver fat by improving metabolism and decreasing fat absorption.
Lima beans also boast antioxidants that combat oxidative stress, a key factor in liver damage. Their high levels of manganese and magnesium support metabolic functions, ensuring the liver processes fats more efficiently.
Potential Side Effects

Although lima beans offer numerous health benefits, they also come with potential side effects to consider.
Allergic Reactions
Some individuals may experience allergic reactions to lima beans. Symptoms could include itching, swelling, or difficulty breathing, necessitating immediate medical attention if they occur.
Cyanide Poisoning
Lima beans contain linamarin, which can produce cyanide. Cooking thoroughly eliminates this risk, so always ensure beans are well-cooked before consumption.
Gastrointestinal Issues
High fiber in lima beans might lead to gastrointestinal discomfort. Bloating, gas, or stomach cramps can occur, particularly if one’s diet is low in fiber.
Nutrient Absorption Interference
Lima beans contain phytates that may interfere with nutrient absorption. Phytates can bind to minerals like iron and zinc, reducing their availability in the body.
How to Cook Lima Beans

Cooking lima beans properly ensures they are safe to eat and full of flavor. Below are the steps and ingredients needed to prepare them.
Ingredients
- 1 cup dry lima beans, pre-soaked
- 3 cups water
- ½ tablespoon vegetable oil
- 1 small onion, finely chopped
- 2 cloves garlic, pressed
- ½ teaspoon turmeric powder
- 1 teaspoon Italian seasoning blend, optional
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 carrot, chopped or sliced, optional
Preparation Steps
First, sort through the dry lima beans to remove any debris or stones. Rinse them under cold water. Soak the beans in water for at least 8 hours or overnight to help them cook faster and reduce gassiness.
Cooking Instructions
Sauté Aromatics
Heat the vegetable oil in a large pot over medium heat. Add the finely chopped onion and pressed garlic, then sauté until they become fragrant and translucent.
Combine Ingredients
Next, add the pre-soaked lima beans, turmeric powder, Italian seasoning if using, salt, black pepper, and chopped or sliced carrot. Pour 3 cups of water into the pot.
Cook Beans
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 45 minutes or until the beans are tender.
Rest
Turn off the heat and let the beans rest for 10 minutes. This resting time allows the flavors to meld.
Serve
Serve the cooked lima beans warm, either as a side dish or incorporated into your favorite recipes.
Frequently Asked Questions
Are lima beans high in sugar?
Lima beans contain a small amount of naturally occurring sugar and have a glycemic index (GI) of about 46, making them a low glycemic food. The glycemic load of a 100-gram serving of lima beans is around 7.
Why are lima beans considered a superfood?
Lima beans are low in fat but high in carbohydrates, fiber, protein, vitamins, and minerals. One cup of lima beans fulfills 25% or more of your daily requirements for copper, manganese, folate, iron, and thiamine.
Can you eat too many lima beans?
While moderate consumption of lima beans is beneficial, eating them in excess can pose issues due to their antinutrient content. Soaking and cooking lima beans can minimize these antinutrients. It’s best to avoid consuming large amounts in one meal.
Can you eat lima beans raw?
No, raw lima beans should not be eaten as they contain linamarin, which can produce cyanide. Always cook lima beans thoroughly to ensure they are safe for consumption.
Are lima beans good for pregnant women?
Yes, lima beans are an excellent source of folate, iron, and protein, essential for fetal development, increased blood volume, and tissue growth. They also help prevent constipation, a common pregnancy issue.
Conclusion
Lima beans offer a wealth of health benefits that make them a valuable addition to any diet. From supporting heart health and regulating blood sugar levels to aiding in weight management and improving digestion, these nutrient-dense legumes are truly versatile.
Their high content of essential vitamins and minerals ensures sustained energy and overall well-being.
However, it’s important to prepare them properly to avoid potential side effects. With their rich nutritional profile and numerous health advantages, incorporating lima beans into daily meals can significantly enhance one’s diet and lifestyle.
